WARMUP: I was late so 11s by a great stand in
THE THANG: 3 sets 10 reps- goblet squats, floor to overhead press, reverse lunge, pull through, swings, deadlift, man climbers
MARY:
ANNOUNCEMENTS: bethel men’s shelter needs help, trash pickup
COT: graduations, deep dish grandmother passing.
WARMUP: SSH, IW, HBW, MNC, WM, cherry pickers, mosey
THE THANG: mosey through all the parking lots around Kingsley stopping for pain stations along the way:
Pain stations alternated between
And
2. Burpees (started with 2 and increased to 10 by the last stop)
MARY: throughout
ANNOUNCEMENTS: bethel, trash pickup
COT: praise for graduating students, prayers for life transitions, medical challenges
Reprise of Coach Box discussion on combatting worry in our lives. – Many men fail because worry convinces them not to act. Leadership often requires moving before certainty arrives.
WARMUP: Mosey to Ace Hardware parking lot with carioca, high knees, butt kicks, etc along the way. Circle up for Seal Jacks, IWs, HWs, Plank Jacks, plus some stretching. Mosey along Lake Vista Blvd to office park next door to Ace.
THE THANG: Parking lot forms a cross. Start in the center. Three rounds of four exercises = complete 10 reps of one exercise at end of each branch + complete 2 burpees at the center when you start and at each pass through the center. Transit via running from branch to branch.
Round 1 = Merkins, Wide Arm Merkins, Diamond Merkins, Hand Release Merkins
Round 2 = Sumo Squats, Donkey Kicks, Monkey Humpers, Jumping Lunges
Round 3 = Plank Jacks, Peter Parkers, Parker Peters, Shoulder Taps
Mosey to mini storage entrance on Lake Vista Blvd. Long suicide run pausing at each of 5 no parking signs to complete 1 burpee at sign 1, 2 burpees at sign 2, etc.
Brief Indian Run then mosey home.
MARY: Box Cutter, Plank Punches, Penguins, Mahktar N'Djaie
ANNOUNCEMENTS: Trash pickup, Bethel Shelter meal (meatloaf)
COT: Prayers for young kids, teachers/students, college kids returning home, new job, grieving families, progress on health journey, pending surgery, offer on home for sale, growth from hard choices (those made and those under discernment)
Throughout the workout, pax reflected on hard choices related to living life fully out of a commitment to be our best self for our family. Pax shared about struggles and choices related to healthy eating, exercise, alcohol, porn, tobacco, foul language and more. Thanks to everyone for pushing through the stiff humidity and sharing openly. Inspiration came from the prompt below that crossed my radar in the past two weeks:
You say "I would die for my family"
OK, but …
Would you exercise for them? would you eat healthy for them? would you chase your dreams for them? would you quite your bad habits for them?
You don't need to die for them
You need to live for them
Thanks @U08N41FCN0Z for the Q invite! #KeepPosting
WARMUP: each pax ran a couple of circles around the group
THE THANG: we toured the park with various annoying exercises, including sprints, jogging. Indian runs. Butt hole Indian bear crawls, uphill lunges, run around the playground. And an ending circle of fun. All enjoyed immensely.
Welcome Dr. Suluki, who was EH’d by McHale
WARMUP: inro and disclaimer. Mosey to another parking lot. Circle up for MNC, windmills, Non-discrpt produce pickers, Plank, up/down dog with toe taps, and merkins.
THE THANG: Ran back to the main lot for 4 corners. 4 laps with 10, 15, 20 and 25 reps at each corner. Stared with Monkey humpers then run, wide arm merkins then lung walk, dying cockroaches then nur, and then CDD then karaoke to tge beginning. Once completed, then we talked about what we would tell our younger selves. Good conversation and good leadership knowledge! Finished 2 more laps with pick you pain and pick your rep.
MARY: Back to COT for 2 quick Mary's
ANNOUNCEMENTS: mens shelter, road pick up, races.
COT: Prayers for cancer, health, kids, and patiance.
“A cord of three strands cannot be broken”
Ecclesiastes 4:12
Discipline is defined as the training of oneself or others to obey rules, maintain order and achieve goals through self control and consistent action, even when unmotivated
YHC has always admired those with discipline in my life. It’s something I am working on and want to improve. But this discipline cannot be done in a vacuum or isolation. Willpower or white knuckling life is challenging for YHC and I required the support, encouragement and candor from others.
This workout was designed around this theme.
WARMUP:
Run to FCMS
Circle up for
Windmills x 10
Merkins x 10 IC
Merkins x 20 OYO
Brief interlude on the difference between merkins in cadence vs OYO
IW x 10
MNC x 10
Partner up for merkins where the partner holds a fist on the ground to be touched by the chest during each merkin x 10
Squats x 10
Burpees x 5
Wall sit burpees
Balls to the wall partner burpees x 5
Wall sit burpees
Discussion on shared discipline
THE THANG:
Mosey to the track
Dora for 100 big boys
Speed work on track – mosey the curves and sprint the straights x 1
Dora for 200 flutters
Speed work on track – run a lap AYG while partner holds plank
Dora for 200 Hello Dollies
Discussion on Ecclesiastes 4:12
Mosey back for Mary
WARMUP: Of course! Halo, around the world, single leg deadlift with the kettlebell a bit after some standard stuff without the bell (SSH,IW,HW) and yoga to make Coaster groan.
THE THANG:
Humane Burpee
Clean, Reverse Lunge, Press
Started individually then built into a complex
Clusters x3
Clusters from a Kickstand Stance x3
Weighted carry thrown in along with an uphill bear crawl and uphill sprint.
MARY: Burpee Snatch
ANNOUNCEMENTS: Read the newsletter
COT: was held
WARMUP: the usual suspects
THE THANG:
MARY: ab-lab
ANNOUNCEMENTS: cannoli run, other newsletter type stuff
COT: held… Several prayers lifted up for a recovery for medical procedures , anxiety over job-transitions, etc. Lord be praised.
WARMUP: None
THE THANG:
0514 – The pledge
0515 – 4ish miles around Fort Mill, stopping every half mile-ish for burpees alternating counts of 6&7 with some pull-ups thrown in there
MARY:
ANNOUNCEMENTS: Newsletter
COT: