WARMUP:
Handful of exercises to loosen up
THE THANG:
4 corners of exercises with 20 as rep number
5 exercises at each corner 3 rounds each with lap between rounds
MARY:
Flutters, Hello Dollys, big boys
ANNOUNCEMENTS:
Read newsletter
Christmas party
COT:
Praying for Men to lead their families well
WARMUP: Disclaimer and Pledge duly pronounced
THE THANG: 1 mile loop (rectangle) with an exercise at each corner.
Up Massey, right on Harris, right on Ardrey, right on 160
Burpees x10
Hand release merkins x10
Apollo ono x10
Donkey kicks x10
Pax stayed together for first mile, then thoroughbreds were cut loose. All pax completed at least 3 laps/3 miles and all finished 1-0 for the day.
MARY: she stayed in the sack
ANNOUNCEMENTS: Christmas party, Turkey convergence
COT: Theme today was the Unexpected. I finished a book this week called “The Unexpected Journey” about caregivers of dementia patients (my dad’s current daily reality caring for my mom). I was also reminded of a quote from one of my favorite spiritual teachers, Henri Nouwen: “I’ve always complained about my work being interrupted until one day I realized the interruptions were my work.”
How do you respond to interruptions? Or when the Unexpected drops in front of you? Too often my response has been poor. I’m improving and yet I still have a ways to go.
I call these moments out as critical leadership moments. It’s harder to lead when something unexpected surfaces, and yet those are the moments when leadership is needed the most. Use these moments as instances to learn and grow your awareness, your skills, your consistency, and your leadership.
Thanks for the push from all pax today! I needed you around me, because as Nasa heard during the run, I was close to texting him at midnight last night that I was out because of an oncoming head cold. I didn’t send the message. And then something unexpected happened — I woke up feeling like I was good to go!
#KeepPosting
After a prompting from Farmers Only (On Q elsewhere today), I decided to recycle a workout from last year.
WARMUP: No
THE THANG:
Run to a stop, do exercises, run to the next, etc…
The first 3 stops had 3 exercises at each stop.
The next 3 stops had 2 exercises at each stop.
The final 4 stops had 1 exercise at each stop.
The rep count was always 10 which in some cases, meant 5 each leg.
Total distance covered was ~3.6m.
MARY: See above
ANNOUNCEMENTS: All the same + the formation of a BRR 2026 Slack Channel with more comm’s coming from Pusher.
COT: Oh absolutely. Strong.
WARMUP: sure
THE THANG:
Out and back – 4.3mi
L on Munn
R on Harris
R on Sam Smith
R on Choate
L on Drew
L on Sharon Lee
R on Sutton
Out to 6 Baxter
MARY: nah
ANNOUNCEMENTS: 4Bs, Xmas party
COT: prayers for Jamaica recovery efforts, medical treatments/procedures, home repairs
15 total with six runners at Minnow Pond. Remainder did rucking.
Pledge and then run to former Hardee’s lot where the thang is explained as follows:
Parking lot is base camp. Do 10 burpees here.
Run up Springs st to its end (Summersby/Cone #1) and do 25 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Close st (Cone #2) and do 25 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Oak st (Cone #3) and do 25 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Leroy st (Cone #4) and do 25 pushups
Run all the way back to base camp, 10 burpees
–>Jackrabbit pax restart to Leroy st and so on (reverse order).
We all ran back to Veteran’s park, did some stretches and then COT.
Stats: 3.3+ miles, 100+ push ups, 40 burpees.
We did a little warmup with the usual exercises. I proceeded to introduce the topic for thought. What costume are you wearing? Are you being an imposter?
Mosey over to the first stop for some 4 corners. 3 exercises then a lap around the parking lot. Kinda went like this merkins, mtn climbers, shoulder taps 10,15,20. Take a lap. Squats, monkey humpers, calve raises 10,15,20. Take a lap. LBCs, American hammers, flutters 10,15,20. Take a lap. Side straddle hops, over head claps,Moroccan night clubs 10,15,20. Take a lap. Mosey to the next spot behind Lowe’s. Rail work with dips, irkens, derkins with a bear crawl across lot. Headed to the wall for some sitting and merkins. Back to COT for the finale. Wrapped it up with we should be putting on the full armor of God and not covering ourselves up with costumes. Eph. 6:12-24
WARMUP: assorted stretching, grunting, groaning, whining about the cold
THE THANG: FMHS to new Kingsley, out/back to 21, around Sunbelt parking lot, back out. Studs add old Kingsley.
MARY: assorted stretching, grunting, groaning, whining about the cold
ANNOUNCEMENTS: Bourbon & BBQ, Trash pick-up, Christmas Party, read your newsletter
COT: as per usual
WARMUP: windmill mosey, imperial walkers, hillbilly walkers, low slow squats
THE THANG: Dora with merkins, squats, crunches. Other guy runs loop. Lunge walk then bearcrawl, across the parking lot. Goldilocks squats,
MARY: crunches,
ANNOUNCEMENTS: HIM camp.
COT:
WARMUP: Yog to upper WEP lot for a little of this/little of that. Included a sliding scale of Burpees OYO
THE THANG: Head down dark path to hill running up to Ardrey St. Ladder of 7s with Merkins at top of path, Big Boys at bottom. Mosey to Amphitheater stage for 4 corners. 10 reps each corner, bearcrawl on the sides, lunge walk across the stage. Little bit of wall sits and ended with 1/2 of Jack Webb.
MARY: minimal
ANNOUNCEMENTS: Bourbon & BBQ event, Xmas party, etc.
COT: prayers for Double D’s fam, Dojo’s household and praises for our Fort brotherhood.
So with my 10 year “manniversary” coming up, I had each of the Pax share memories of their first workouts. It was a fun group. Honored to lead.
Shortest of all Sales out.
WARMUP: run to new Arbis parking lot, plank for the 6, then 10 burpees oyo. Run 2 blocks straight on Spring st, plank and do 10 Merkins OyO. Run down two More blocks on Spring and plank then 10 mike Tysons. Run down to the end of Spring st.
THE THANG: run the zipper backwards. On one side of the zipper do 10 Merkins, on the other side do 10 Mike Tysons. Every time that the runner go accross Spring St, stop and do 5 burpees.
MARY: 5 Burpees, 10 Mile Tysons.
ANNOUNCEMENTS:
COT: