Brief warmup: 20 Merks, single ct; 40 SSH single ct
Mosey to Harris Street to hear The Thang: Big ole pendulum; run to the top of Harris and complete 25 Merks, single ct and 50 SSH single ct before returning to Nazareth for more of the same exercises. Rinse and Repeat.
Word for the day was “consistency”. Anyone can do it in bursts or for a short while but a consistent performance will take you further. When you are tired or disinterested, that consistency will help you to focus.
WARMUP: Seal Jacks, IW, Windmill, Mountain Climbers, MNC and, of course, SSHs
THE THANG: mosey to back of Lowe’s. Partner up for Dora: 100 Merks, 200 Gas Pumpers (just for Twister) & 300 Sumo Squats.
10 partner hand slap Merkins, 10 partner Derkins (real crowd pleaser) and 5 Partner Giddy-ups per side.
Mosey to Persis wall, pax jumps out to do 5 bombjacks then 3 flying Squirrels. Ended with Jack Webb and the Q was gassed.
MARY: 2 rounds
ANNOUNCEMENTS: Summer of CSAUPs, FM Care Center lawn care
COT: Prayers for Destiny’s Father in law and a friend of Assassin’s wife with a brain tumor.
What a glorious humid day to be amongst the Pax. Honored and humbled by the great turnout.
Nice showing at DP. A couple double downs, a couple big brains (SLT) and a couple late risers … all perfectly acceptable.
With that said, “I have to get the kids to school” is not valid for June and July, so get out and double down.
6 rucked, 3 ran. We had a 2.5 mile loop.
Down that way, right at the pharmacy, around to Hardees, take a left, all the way to the T, right, right at the next T, come up behind the post office, Forest, Academy and back.
If I lost you, Bandcamp can translate.
Looks like we made it,
Barry Manilow
WARMUP:
THE THANG: We ran the 4 miles Wally World out and back!
MARY: none
ANNOUNCEMENTS:
COT: Welcome FNG – Ryan William’s as DreamHouse….
Short trails, long trails, roads, ruck….plenty of choices.
WARMUP:
COP for the following:
– SSH x 30
– IW x 15
– Windmills x 10
– Mtn Climbers x 20
Too much chatter so we moseyed to the hill…
THE THANG:
Quadzilla
Run to the bottom
10 Jumping Lunges
Nur to the top
10 Bombjacks
3 x
Mosey to the playground and grab a partner
Partner 1 – Peoples Chair
Partner 2 – Take a lap
Alternate
Rinse and repeat 3x
Leg Tabata
30 seconds of squats
10 seconds of Al Gore
30 seconds of squat to calf raise
10 seconds of Al Gore
30 seconds of jump squats
Back to partner work
Partner 1 – Big Boys
Partner 2 – take a lap
Alternate and rinse and repeat 3x
Back to Tabata
Back to Partner work
Partner 1 – Monkey Humpers
Partner 2 – Take a lap
Alternate and rinse and repeat 3x
Back to Tabata
Back to the bottom of the hill
Nur to the top
COT
ANNOUNCEMENTS:
– (4) upcoming CSAUPs
COT:
Attended my niece’s 5th grade graduation where (3) students conducted the commencement address. A consistent theme from them aligned with the schools mission:
– Personal accountability
– Attitude
– Work Ethic
YHC was impressed at their ability to deliver the speech and the values for which they espoused. It aligns with our mission and opportunity. Dont make life too complex. Ask a 5th grader whats important. Be prepared for more knowledge and wisdom than you might expect!
We ran trails at Anne Springs. Some did 5 some did 6 and Cobra Kai may still be running.
WARMUP: route was discussed 3.75 miles
THE THANG: Ran down 160 to Baxter, we ran a loop in Baxter going counter clockwise. Fist stop :octagonal_sign: sign we did three man- makers with cinder blocks, every other stop :octagonal_sign: was 3 Burpees and continued to run. = 3.75 miles once finished
MARY:
ANNOUNCEMENTS: check portal for announcements
COT: Tiller had everyone talk about praise or prayer.
WARMUP: Full 15 Min COP
THE THANG: 5 rounds of
17 dips
19 CCDs or9/Pullups
71 yardish maybe feet bear crawl
Jog neighborhood and 6 rounds of
5 burpees
10merkins
15 squats
15min Broga
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for fishstix as he needs them :pray: :fire: :point_up_2:
The hills were alive with sound of Pax making a downpainment for the day.
Two options were given:
Hill repeats on Harris Street
Or
Run the length of Harris Street and add more as wanted
All Pax leveraged this moment to “accelerate” into their day as directed by Band Camp.