THE THANG:
Loops around Baxter (Birkshire Heights) each approximately 1 mile
At stop sign do 10 merkins, 20 squats, 30 LBCs – 5 Stops signs on the loop
WARMUP:
THE THANG: run the river district, 4 miles
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Cousin Eddie took us through SSH, windmill, IW, Merkins. This guy is accelerating and will have a VQ next week.
THE THANG: We started with a DORA, 100 merkins, 200 Dips & 300 squats. Moved to back of building for 3 mins on and 30 sec rest. 3 exercises for 3 mins 10 reps each and continue for 3 mins.
First round – merkins, CDD, monkey humpers
2nd round – Flutter , big boy, hello dolly
Back up the hill and did Dips and Step – ups up to 7 count and then back down to 1. Mosey to COT
COT: prayers lifted and K-Cop took us out with prayer.
Minnow Pond starts with the pledge of allegiance. Off to Church of God parking lot. The route – Crossroads 10 Merkins -4 different legs with 4 different exercises. 15 squats top of Hill, 15 Monkey Humpers top hill at 160, 15 dips in front of Bloom, 10 Bomb Jacks Road past COG. Repeat until 5:55. Met back for a quick Mary of 40 flutters in cadence. Head back to COT.
Discussed we need other men in our life for accountability, guidance in work, marriage, raising kids and keeping a balance. Can’t do life alone and plenty of men in the Fort that can provide wisdom of life. Seek out other men!!!
Thanks Jekyll for the opportunity to lead.
ANNOUNCEMENTS: Anniversary coming up for the Fort, stuff the bus, Stang Golf and read Newsletter.
COT:prayers for Jekyll recovery, Walker and others recovering. Marriages and kids starting back to school.
We ran 3.5 mile – 4.5 miles. Jackson St down to Harris up the trail to WEP. Head back or loop to main St and then back.
COT: prayers lifted.
Mosey
Circle Up:
15 IW, 15 Peter Parker’s, 15 Parker Peters, 10 Merkins, 15 Cherry Pickers.
Mosey to front of shopping center:
Bear Crawl, Crab Walk and Lunge Walk between light post then jog around building.
At light posts: 40 Squats, 20 Merkins, 30 Hello Dollies, 20 CDD, 30 Apollo Ohno, 40 LBC and 5 Burpees.
Rinse and Repeat x3
Peoples Chair with each person doing a burpee, balls to the wall and peoples chair with each person doing a bomb jack.
3 minutes of Mary: X/O, box cutters, LBC, etc
WARMUP: None!
THE THANG: Zipper: 3.2-3.8 miles of neighborhood hate. 10 merkins and 10 squats at every cross street between Spring and Unity. If the reps dont kill you the hills will. Always a #crowdpleaser and you are better (albeit #smoked) after.
MacGuyver was the #King today- no surprise. B.O.B was up there and Grout was in top 3 or 5? #triplehate Bash Brothers: State Farm and Jackalope came back to swim at the pond for the second week in a row. Also great to see their dads. Keep your eye on Cousin Eddie. He’s rising fast!
MARY: Dont understand
ANNOUNCEMENTS: Brew Ruck tonight, Final Countdown
CSAUP 9/10
COT: Praise and Prayers for State Farm and Jackalope who will be making their way to the Citadel in a few weeks. Prayers for marriages, our children.
WARMUP: Broga, SSH, IW, Windmills, dips, derkins, mosey
THE THANG: 10 signs with exercises on them. Each increments by 1 exercise. Do a sign then a lap. 10 ea. Merkins, big boys, squats, plank jacks, LBCs, Mtn climbers, SSH, flutters, American hammers, burpees. See yard backblast for more derails
MARY: Rebel led
ANNOUNCEMENTS: read newsletter.
COT: prayers
WARMUP: SSH, arm circles, Imp Walker, HB Walker, lap around park
THE THANG: Rebel led Partner Murph, 100 pull-ups, 200 merkins, 300 squats, while one is doing exercise the other partner ran to statue and back.
Hand off to Fogerty did 6’s up the hill with BB sit-ups and SSH. Went to adjacent parking lot for 4 corners. Pax named an exercise and led. Got in 3 laps around lot.
MARY: continuous Mary without feet touching ground led by Pusher.
COT: prayers and praises lifted up. Fogerty took us out.
WARMUP: SSH, Cherry Pickers, Merkins, Imperial Walkers, LBCs
THE THANG: Starfish w Bombjax at the center – 3 exercises at each of the corners. Coupons were a hit !
MARY: 5 mins at end
ANNOUNCEMENTS: Blood drive, CSAUP, Bubble pancake breakfast, Final count down,
COT: Prayers for Tootie, Destiny in-laws, Health, Families