Showed up, ran and then stopped. Practiced gratitude, prayed and left.
WARMUP: SSH, Cherry Pickers, Side Lunge, tempo merkins into various broga moves
THE THANG: 5 round EMOM with your Cindy
Thrusters x10
Swings x15
Merkins x15
BentRowxGMxPress x10
Flutter kicks x20
Mosey for a bit, then buy steps back to COT: squat = 1 step
merkin = 2 steps
Burpee = 3 steps
MARY: barely know her
ANNOUNCEMENTS: Convergence at EOM, 9/11 workout this week, Dam to Dam registration open
COT: Prayers for those dealing with cancer diagnosis, marriages, and future encounters.
Praises for BRR teams.
Immediately identified the open bathroom and ran towards it. Stopped for some stair steper rep counts otw. While I duced the pax did 100 200 300 of merkins, squat, lcbs. I entered mid squat. Then back to the top to play with sacks. Partner 1 toss for count, partner 2 for exercise.
I'm the words of a wise philosopher…
"Walking is moving forward if it's towards your goal"
Keep moving forward gentlemen
WARMUP: Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Moroccan Night Clubs
THE THANG: Stage 1: 10-Burpees, 10-Squat Jumps, 10 Big Boys_Run 25 yards_Repeat Above._Mozy to Stage 2
Stage 2: Bear Crawl 20 yards, walking lunge 20 yards, 10 LBC’s….repeat above_Mozy to Stage 3
Stage 3: Reverse Bear Crawl 20 yards, Reverse Walking Lunges 20 yards, Plank Hold for 30 seconds_Mozy to stage 4
Stage 4: Partner Up_ 3 rounds_ While partner runs other partner does mountain climbers, Round 2 Squats. Round 3: Ab exercise of individual choosing…Mozy to Stage 5
Stage 5: 50 Dips, 50 Step Ups, 25 Heels to Heaven_Mozy back to COT
MARY:
ANNOUNCEMENTS: BRR next weekend…read the newsletter…end of month gathering
COT: prayer requests and prayer to close out
WARMUP: Goose set the stage with an intro to Shield Lock September, then handed the baton to Pusher
THE THANG:
Pusher — he led the charge (literally) out of the parking lot to the corner leading toward Red Ventures where he led a series of exercises interspersed with Burpees and Disruption. He then took the pax back to the parking lot for a series of sprints and lunges.
Cake Boss — he led the pax on a mosey to the plaza in front of the movie theater where pax grabbed a partner for some exercises (Dips, Derkins, Irkins and more) on the flower bed wall while flapjacking with an out-and-back run.
Double D — took the pax on a mosey to the al fresco dining area between ice cream shop and Greek joint. Pax grabbed a chair for 3 series of step-ups and planks/core exercises. All moseyed back to the parking lot to complete a final 10 Burpees before COT.
MARY: She participated throughout the Thang
ANNOUNCEMENTS: Bethel shelter meal TONIGHT!!! Shield Lock Qs continue throughout September at Lazarus.
COT: We had a lively group of pax that sweated profusely and laughed fully about Goose's plan for October (WAGs month!) and Pauly D's "proceeding hair line" among other topics. It was great to have an age spread of 31 to 59 and F3 tenure ranging from 3 workouts to 14 years. Goose has the MILGA spirit flowing at full speed at Lazarus! Thanks for the invite to our Shield Lock! And shout out to our 4th SL member (Old Bay) who couldn't join us today.
The core message shared throughout the workout was "don't do life alone!" We all face challenges and Disruption in our lives and we all need Faith that takes an active human form of brothers surrounding us to get through those times. Our F3 brothers we see in the Gloom provide one level of support, AND the most reliable support will come from those who are CLOSEST to us, those few men we've truly opened our hearts to through regular vulnerability aimed at shared accountability. So take the risk and step into the uncomfortable zone of bonding with 2-3 other pax at a similar stage of life in a committed Shield Lock.
Thanks to the pax who posted today and helped my Shield Lock appreciate the gift we are to each other!
WARMUP:
THE THANG: Ran through Waterside
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: admiring my handy work on the new base for the flag
THE THANG: after oooo-ing and awww-ing for quite some time, we ran
MARY: did not give a rats tail about my handy work
ANNOUNCEMENTS: 6@6 has a new spot to put the shovel flag, Kingsley approved
COT: circled around the shovel flag, with its new base
WARMUP: SSH, Windmills and others
THE THANG:
4 Corner Finisher
Corner 1- 10 Merkins
Corner 2 – 10 Copperhead Squats
Corner 3 – 10 Merkins
Corner 4 – 10 Copperhead Squats
Corner 1- 10 CDDS.
Corner 2 – 10 Jump Squats
Corner 3 – 10 CDDs.
Corner 4 – 10 Jump Squats
MARY: A few exercises
ANNOUNCEMENTS: Were made
COT: We shared and Prayed
WARMUP: SSH / Cherry Pickers / 5 Windmills (crowd wasn't happy with the low quantity) / one lap around the lot dodging geysers.
THE THANG:
AMRAP CIRCUIT. 5 pairs of PAX. One pair leaves to do a lap with Cindys, Sandbags or KB the rest do AMRAP work.
Merkins, American Hammers, Jump Squats, Mountain Climbers, Flutter Kicks, Lunges After the circuit, run a lap. Repeat. Times 4 and 5 we swapped to Wall sit variations along the pilates wall.
Core Finisher
Hold a Bear Plank 60s, Back plank 60s, Side plank 30s each, dead bugs (IC), Toe touches and Gas Pumpers.
MARY: Core Finisher
ANNOUNCEMENTS: Newsletter and Bethel
COT: Yes
WARMUP: Looked around for our scheduled Q, couldn’t find him in the gloom
THE THANG: Called reverse Whitehall route, because that’s what Vuvu would have wanted us to do.
MARY: One last look for our Q
ANNOUNCEMENTS: Vuvu checked in via text to let us know he was safely tucked in bed on this cool morning.
COT: Always