WARMUP:
Nah
THE THANG: running with exercises
Three 1 mile circuits through Brayden
First round
5 perfect merkins
Second
5 jump squats
Third
Both perfect merkins jump squats
15 burpees at top of hill
MARY: yes
ANNOUNCEMENTS: yes
COT:yes
Since this was my first Q at Lazarus I came early to scope out the area and think of the final touches for the Beatdown. @Darkhelmet said this was the place to be but I guess he took the blue pill…LOL!!! We missed you brother.
I was getting little worried with 5 minutes before our start time and no one was there but @Poppins rolled in followed by @Ringer just before I gave a lousy disclaimer.
We moseyed around the back of the theater to the lot in front of the theater for a warm up.
SSH
Grandpa Jacks
Windmill
Imperial Walkers
Penny Pickers
Then @C3PO showed up just in time for the action.
We had 7 rounds of fun. Each round we performed the exercises below in each corner of the parking lot in front of the theater.
Round 1 – 7 Burpees
Round 2 – 14 LBCs
Round 3 – 21 Merkins
Round 4 – 28 Squats
Round 5 – 21 Carolina Drydocks
Round 6 – 14 LBCs
Round 7 – 7 Mountain Climbers
We finshed with enough time to make it bag to the flag for a little stretching.
Announcements:
– Men’s shelter – Thursday 12/7, check slack for info.
– Golf Charity event Friday 12/8, check slack for details.
– Waxhaw ornament Exhchange and Christmas event. I don’t remember the dates. Check that channel or ask a Pax that may know.
– Gremlin – Mint Hill Convergence- February 10, 2024; more details to come
Prayers:
– Ringer and his Job search
– Prayers for the the Pax in General
WARMUP: SSH (while waiting on Cubbie), mosey to Monroe & Acadamy. 10 Windmills, 10 Hillbilly Walkers, 10 Goofballs (for BL)
THE THANG: #The Pendulum
10 Bombjacks: run to stop sign at Confederate 20 Merkins
back to intersection: 10 Bombjacks: Run to top of hill on Monroe 20 Plankjacks
5 rounds
Thang #2
Four Corners:
Corner 1: 5 Merkins & 5 Bombjacks
Corner 2: 5 Merkins & 10 Monkeyhumpers
Corner 3: 5 Merkins & 15 CDD’s
Corner 4: 5 Merkins & 20 Mountain Climbers
Did 3 Rounds
MARY: Bandcamp led a few
ANNOUNCEMENTS:
COT:
WARMUP: Slow mosey to the front of the movie theater for SSH, IW’s, Low Slow Squats, Merkins, LBC’s, Peter Parkers, and Windmills
THE THANG: Move to the parking lot for three suicides with LBC’s, Merkins, and Squats at each stop. Then completed a dora of 200 LBC’s, Merkins, and Squats. Mosey back to COT for a few rounds of Mary.
COT: I had to bounce right after naming Riskey Business (has a son named Maverick and the obvious name Goose was already taken)
WARMUP: 44 SSH and some other stuff
THE THANG: partner work
1. Wheel barrow or bear crawl around fountain as we head to pain stations where we did a series of DORAS…
Pain station 2 by Cindys.
44 man makers
50 lunge walks out and turn around about 50 meters
Pain station 3 on railing behind theater. 200 dips
Sprints about 50 meters
Pain station 4 on fountain in front of theater.
100 Derkins
50 bear crawl
Pain station 5. 200 flutters
1 min planks or railing hangs
Pain station 6. 100 shoulder taps
1 min Dead hangs
And planks
MARY: yes, we discussed Male loneliness and how F3 prevents it…
Recent surveys find that both men and women today are suffering an epidemic of loneliness, but that the decline for men has been much steeper. Fifteen percent of men today say they have no close friendships, a fivefold increase since 1990
ANNOUNCEMENTS: lots
COT: done!
WARMUP: Windmills, Cherry Pickers, and Imperial Walkers
THE THANG: Rucks on and mosey to the Wally World Parking Lot. Trust circle formation with following exercises in counts of 10: Flutter Kick w/chest press, hammers, and slow low squats. Mosey back to the school. Stop midway for another session of Tens: Guardrail merkins, dips, single lunges, and 30 sec plank holds. Then hustle up to COT
MARY: Audibles: Ruck Curls, Tricep Pulls, Bent Over Rows, Flutter Kicks w/Chest Press, Over Head Ruck Squats, Micro BigBoys, Over Head Arm Raises, Ruck Hammers
ANNOUNCEMENTS: BBQ&Burbon fund raisers, ClaveBoss, Read your newsletter
COT: What happens in COT, stays in COT !!!
New loop to Unity Church with options for 3.5, 4.5 and 5 miles
Ran a new route. Launching from Blue we ran to 160 down Dobys. Right on 160 up to Kimbrell. Down Kimbrell till it dead ends then left back onto Dobys. Run back to COT. 5 mile route
WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees
THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press
We went through these 9 exercises one more time and occasionally modified the cadence.
In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.
Then, back to 22 Side Straddle Hops & 11 Burpees.
MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed
WARMUP: Review of the Loops
THE THANG: 2 loops: 1.5 miles or 1 mile
MARY: Stretch
ANNOUNCEMENTS: Dam2Dam and Men’s Shelter needs help
COT: Prayers for sick family members and friends. Prayers for Sprocket!