Discussed the following:
Vision
Articulation
Persuasion
Exhortation
5 Cs – Candor, Commitment, Consistent, Contentment, Courage
WARMUP: Everything in cadence to 10
Windmills, Cherry pickers, M Nightclubs, Imperial Walkers, HB Walkers
2 laps on the track around basketball courts, met around 4 square and did SSHs, calf stretching and groin stretching.
THE THANG:
10 Merkins
15 BBS
20 calf raises
25 Superman’s
30 CDD
35 LCB
Run lap around parking lot
Rinse, repeat
7:12
Baseball stretches
Leg across body
Knee to chest
Knee to ground
Groin stretch
7:15
Pain ends
MARY: Nada
ANNOUNCEMENTS: Convergence on Monday, July 4th at Honey Badger; GoRuck Star Course on Oct 8th in Charlotte.
COT: Prayers for kids turning 18 and living in the freest country in our realm!
Laces In – Leg Day
Stretch in cadence
SSH 15
Cherry Pickers 15
Imperial Walkers 15
Hill Billy Walkers 15
Calf stretch
Groin stretch
Heartbreak Dora 3-2-1
300 Squats
200 lunges (2 is 1)
100 calf raises
Run to parking lot (5 laps)
10 SSH
10 jump squats
10 toy soldiers
10 leg ups
10 flutter kicks
10 scissor kicks
Run to bench
20 step ups
Or high knees in place
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Not needed. We are all studs.
THE THANG: Run around in circles.
MARY: Meh.
ANNOUNCEMENTS: Newsletter
COT:Prayers for Pushers daughter, Gear’s dad Wayne. Praises for new jobs and new clients!
WARMUP:
– Quick warmup lap around the parking lot (slick). YHC received immediate feedback about running at a ruck WO. Complaints noted.
– COP:
– LSS (IC)
– Overhead clap (IC)
– SSH (IC)
– Peter Parker (IC)
Runners started rolling into the parking lot as the 4 ruckers departed for “the hill.” Apparently the hill is useful not only for a ruck WO, but also to train for The Bear.
THE THANG:
There are many hills on the peninsula, but Heart Attack Hill is in a class all its own. Today’s wienke was simple…out/back to summit the hill. While in route, we stopped at 5 minute intervals to complete 10 reps of each of the following exercises:
– Merkin (ruck on)
– Overhead press
– Ruck curls
– Ruck rows
– Squats (ruck on)
For the final 100 +/- yards up the hill, PAX were not permitted to wear the rucks on their backs. We started with an overhead carry and were permitted to front carry (no straps) to rest. Anyone who’s been on that section of the hill will understand the balance challenge this presents as due to the incline, you’re practically nose to pavement. Heart rates were elevated. The highest recorded metric was Divac’s 170 BPM “recovery” reading on the descent.
2.55 miles and 7 rounds of exercises (350 total reps)
The runners remarked at the ruckers impeccable timing as we rolled into COT at 0559:45. That could be attributed to solid planning, pure luck or more likely a little of each.
ANNOUNCEMENTS:
– Q School
– FM Care Center
COT:
– Prayers for marriages
Honored for the opportunity to lead. Thanks Divac!
WARMUP: PAX were disclaimed. That is all.
THE THANG: 3.5 Mile route with 10 burpees every 1/4 mile. X marked the burpee spots. Speedy PAX got 4 miles and change. Us mere mortals did not.
MARY: 4 minutes of stretching with Stang
ANNOUNCEMENTS: Were announced
COT: Prayers and praises were offered
YHC is grateful for a tremendous group of HIM to help in acceleration and staying on the right path. The cooler temps and lower humidity was a blessing to start the week. Thanks to Badlands for the Q spot. It is always a privilege to lead.
Honored,
👁
WARMUP: Happy Hour brought his Cleveland charm and hockey player grit today as he delivered a solid warm up, including burpees, merkins and big boys among others. He had the pax laughing and Slapshot doling out compliments in his AAR. Thanks for stepping up! Great work!
THE THANG:
Mosey to picnic area for some 11s with Dips and Derkins. Bobber led the Mumblechatter about some crazy Merkin count from Shady at Bushwood, but nobody listened. Poppins dutifully nodded next to Bobber as any good Site Q would do to make the pax feel welcome.
Mosey to soccer field for Leg Day!
Run all the way across the field stopping at three light poles for 10-20-30 reps of an exercise then sprint to the end. wait for the six then repeat on the way back with the next exercise .
Squats
Humpers
Calf raises
Backward lunges
Apollo Onos
Ski jumps
Partner up:
Partner 1 run around the entry loop
Partner 2 burpees
Flapjack and work toward 100 reps combined
Omaha after 2 rounds to squeeze in some Mary
MARY:
Flutter kicks
Penguins
Superman
ANNOUNCEMENTS:
Bethel shelter team is full!
F3 Dads starts Sat 6/11 (with popsicles and Slapshot in Q)
QSource starts up 6/21 at Baxter Starbucks 6.20-6.45
The Swamp’s last day at Rivergate is Fri 6/10. It moves to McGospel site (TC HT) as of 6/17.
COT: Great energy among the group today! Good to see the strong support for Happy Hour. Can’t wait to see his first full Q! Message today around Hope was aimed at challenging each of us to reflect on where we place our hope — is it your own ability, government, employer, money, your friends, family, etc….they will fail you. They’re all human constructs and thus flawed and faulty. Dig deep and anchor your hope in something/someone outside yourself and the everyday world you see around you. For me, that’s my creator, who loved me and believed in me before I ever took a breath. Find that solid rock that won’t fail you.
Thanks to all, especially Poppins and Happy Hour this morning.
WARMUP: N/A
THE THANG: 3.5 fast miles with a spoke style workout consisting of burpees, merkins, bomb jacks, and jump squats
MARY: 6 1/2 minutes of Mary with flutters, Freddy Mercury’s, heels to heaven, shoulder taps, hello dolly’s, big boy’s, and American hammers
ANNOUNCEMENTS: Dads on tap at Amor Artis 6/7, @poppins is looking for help on 6/9 at Bethel mens shelter,
COT:
WARMUP: Short Mosey / Butt Kickers / Toy Soldiers (15) Side Straddle Hop, (10) Windmill, (10) Imperial Walkers, (10) Cherry Pickers, (10) Moroccan Night Clubs
Finished the warmups with a wall sit while the PAX did 2 burpees each. (3 sets)
THE THANG:
Round #1:
1. Burpees: AMRAP (1:00 Min EA) then 1/4 Mile Run
2. Merkins: AMRAP (1:00 Min EA) then 1/4 Mile Run
3. Dips: AMRAP (1:00 Min EA) then 1/4 Mile Run
4. Squats: AMRAP (1:00 Min EA) then 1/4 Mile Run
5. Lunges: AMRAP (1:00 Min EA) then 1/4 Mile Run
6. Flutters: AMRAP (1:00 Min EA) then 1/4 Mile Run
Round #2: *Beat Your Reps from Round #1 shortened run and pushed harder*
1. Burpees: AMRAP (1:00 Min EA) then 1/8 Mile Run
2. Merkins: AMRAP (1:00 Min EA) then 1/8 Mile Run
3. Dips: AMRAP (1:00 Min EA) then 1/8 Mile Run
4. Squats: AMRAP (1:00 Min EA) then 1/8 Mile Run
5. Lunges: AMRAP (1:00 Min EA) then 1/8 Mile Run
6. Flutters: AMRAP (1:00 Min EA) then 1/8 Mile Run
MARY: N/A
ANNOUNCEMENTS: Prayers for Vuvu’s son and thankful for JWOW & Gears Anniversary’s
Message: Push hard but take the time to slow down and enjoy what you have! Great book from Gears!
COT:
WARMUP:
7 PAX did the hard thing on this humid Friday morning and arrived at the Swamp ready to work. 1 new face pulled in with a huge smile on his face.
Disclaimer was given for new PAX and we moseyed to Home Depot. Fairly standard warm up of:
25 SSH IC
10 Tappy Taps IC
15 LSS IC
15 MNC IC
Moseyed back behind Home Depot toward Target. Slowed for some Toy Soldiers, butt kickers and high knees, then moseyed to Target parking lot.
THE THANG:
Started with Apple Turnovers all the way across the Target parking lot. Bear Crawl to parking spot center line, complete 3 merkins, and continue with crab walk. 3 merkins and flip back over. Finished the last lane with 10 merkins.
This up close and personal time spent with the parking lot had some pondering why people clean out their cars in parking lots and leave the trash.
Quick discussion on the G3L and specifically the Get Right.
Moseyed to the Fountains. PAX partnered up and completed a DORA with one PAX running around the round-a-bout and back while the other PAX completed:
100 box jumps
200 dips
300 step ups
MARY:
Made it back in time for flutters IC and American Hammers IC.
ANNOUNCEMENTS:
A lot of announcements this morning: MISOGI, Pints & Padres, Tec Dowling golf tourney.
COT:
Prayers for PAX in attendance, praise for leaders in our community. Welcome Hemorrhage!