Stuff was done.
THE THANG:
After a quick disclaimer, we moseyed to the track around the football field for COP:
SSH x 10, windmill x 10, squat x 15, wide arm merkin x 7/hold/mountain climber x 15/hold/right-left arm-leg high. Hillbilly walker x 12, sumo squat x 15
Mosey to goal line for 50 yd suicide burpee. Run to 10 yd line, 2 burpees, run back; run to 20 yard line, 4 burpees, run back……run to 50 yd line, 10 burpees, run back, plank for the 6.
Circle up for classic Jack Webb. 1:4 ratio,merkins/overhead claps. We did 8 cycles.
Leave the field and mosey to the outside wall of the gymnasium.
Peoples chair (60s), walk out to the road, do 5 bombjacks. Rinse and repeat 2 more times, with 5 jump squats and 10 side straddle hops.
BTTW (20s), walk out to the road, do 5 merkins. Rinse and repeat 2 more times with 5 diamond merkins and 5 wide arm merkins
Line up for Indian Run around PKMS and head back to the flag for ABLAB
MARY: ABLAB: Hello Dolly x 15, LBC x 15, Big boys x 15, Pretzel crunch x 15, Superman hold x 3.
ANNOUNCEMENTS: Yesterday’s F3 golf outing/fundraiser was a big success. Bourbon tasting on Nov 8, F3 Xmas party on Dec 21
COT: Prasie for Tater’s son with new job in Atlanta. Prayers for ST’s friends children Zach (motorcycle accident) and Abbie (Guillian Barre syndrome)
NMM:
We had a great group this morning to kick off another cool morning – love it. I haven’t been to this AO in a while and it felt good to be back. I planned for 45 minutes, but found that I was way short on exercises. The Jack Webb’s and Indian Run around the school were audibles. Always have a watch! Thank you for the invite <@U790WHUKC>.
Kept it simple, a little mosey warmup then did some crazy curtsy lunges. A lot of them. Butt was sore for days. Lots of leg exercises to help with running for later in week. We also did a good bit of an work. Finished with the usual hip exercises and all of them. Good message about getting focus off yourself and on others to make an impact.
Anchorman had us doing 11s but ended up being 12e cause or math sux.
DORA North and South. We did them all
Did a warmup near shovel flag as we anticipated the arrival of our fearless Q. SSH, windmills, shoulder taps, Imperial Walkers and Peter Parker’s. Decided we would take a mosey down to the next stop for a few other exercise’s. Was headed to see Cindy but she was kidnapped so we had to improvise with rocks instead. Tricep extensions, curls, overhead presses and squats. 3 rounds of 20. Anchorman put us on a DORA with merkins, big boys and squats. With a few minutes left Old Bay gave us a wall sit exercise to round things out. Back to COT for ab lab led by the pax. Shorty will get another chance to redeem himself in the next few weeks. Peace out.
Did a little broga to kick things off. Shared 1Cor. 6:18 Flee immorality… Headed to coaches box to harass the Pax. Had to circle back for <@U5JLRKH5W> cause of his walk and talk chew gum coordination :joy:. Went around FMHS and headed back to get around 3mi in all. Peace out.
WARMUP: We did some SSH, some windmills, some imperial and hillbilly walkers, some Moroccan nightclubs and a few more SSH since I accidentally stopped early with the first set…
THE THANG:
Shuttle run style workout on the field. Starting on the goal line we ran to the 20, did 20 reps of the exercise, ran back to the goal line the. To the 40 for 40 reps, back to the goal line, the other 40 for 40 more reps, back to the goal line and the other 20 for 20 reps and then back to goal line and run the full length of the field and back. Once back hold a plank for the six and then together 1 minute of plank and onto the next exercise
-LBC
-Flutter
-Freddie Murcury
-Leg Lifts
I had more but we ran out of time
COT: it happened
8 enjoyed the return of the end zone buckets. At each football field end zone a bucket contained tickets of running pain. We ended up just over two miles of sprints, light jogs, fast jogs and a smidge of mall walking. A few ten counts and some conversation about Aladdin’s Castle and pac man made for a good 1-0 to start the day.
We prayed for hurricane relief and a few shared of health struggles for loved ones as well as job stress.
Blessed to be included and have never not enjoyed being out with the guys.
WARMUP: ssh, windmills, iw, hw all in cadence
THE THANG: 4 corners around the empire pizza/ Persis building
Corner 1: squats
Bear crawl to corner 2
Corner 2: squats and big boys
Run to corner 3
Corner 3: squats, big boys, merkens
Lunge walk to corner 4
Corner 4: squats, big boys, merkens, dips
Run to corner 1 to repeat
Rep count 25-> 20-> 15-> 10-> 5
MARY: a little for quicker ones
ANNOUNCEMENTS:
COT: