WARMUP:
THE THANG: Suicides on Williamson st starting at church to banks. 10 merkins and 20 monkey humpers at each of the 6 stops. +1 burpee everytime you hit the start
MARY:
ANNOUNCEMENTS:
COT:
Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th birthday! Honored for everyone to come out and work hard.
WARMUP: No warm up
THE THANG: Complete each exercise before moving to the next. Recovery run in between exercises.
MARY:
ANNOUNCEMENTS: Bethel Mens Shelter Thursday. July 4th convergence with Rock Hill.
COT: marriages, health
No warmup just run around Baxter for loops. Ecuador is in South America too.
WARMUP: Side Straddle Hops (SSH)
• Imperial Walkers
• Hillbillies
• Merkins
THE THANG: Run to Baby Jesus church from COT.
1 Copperhead Squats
2 Big Boys
3 Bomb Jacks
4 Merkins
5 LBCs (Little Baby Crunches)
6 Jump Squats
7 Shoulder Taps (Both shoulders = 1 rep)
8 Apolo Ohno (Both sides = 1 rep)
9 Monkey Humps
10 purbees
MARY:
ANNOUNCEMENTS:
COT:
Family health issues, kids, parents, teachers finishing school; anniversaries; sons going into harm's way to help others; PAX health both mental and physical; and more.
Thanks for the opportunity to lead.
Blessings
-Spike(Madhan)
WARMUP:
THE THANG:
Take Munn to 160 and turn right. Pass WEP and take Massey up hill. Take right on Harris and run up another hill. Turn right at Munn and keep running till 6 COT.
MARY:
ANNOUNCEMENTS:
COT: prayers lifted up
WARMUP: 6 runners, 14 bootampers
THE THANG: movements and exercises throughout the area with a lot of bitching
MARY:
ANNOUNCEMENTS: newsletter
COT:
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