Tag: skipper

Tour of FM and 44 Reps

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Birthday Week Q #4.
WARMUP: Pledge of Allegiance and Directions-ish
THE THANG: Run for 5 minutes-ish then do 11 Squats, SSH, Hammers and calf raises all ways. Main St –> Springs St –> Summersby –>Unity St –>Hill St –>Steele St –> Confederate –> Monroe White St –>Watson St –> Railroad Ave –> Main St –>N. White St –> WEP –> Veterans Park
MARY: 44 LBC's
ANNOUNCEMENTS: Bethel, 4B's
COT: Prayers for healing. Celebrating YHC's kidney recipient's birthday today.

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Bad Route

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WARMUP: Too cold to warm up so we just ran
THE THANG: YHC posted a route the night before, was all downhill, but driving up Sutton realized there was less sidewalk and minimal shoulder to safely run on so quickly pivoted and decided that WalMart could use some foot traffic
MARY: Nope
ANNOUNCEMENTS: Bethel, 4B’s, Christmas party requested, update and golf moved to spring
COT: What separates us from the lulu chasers at OrangeTheory, among other things.

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Mozy Ruck 4

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WARMUP:Moroccan Night Clubs, Strawberry Pickers SSH
THE THANG: 4 Corn of Pain
20x Ruck Squats
20x Swings with Ruck sack
16x Lunges 8 each leg.
Station 2
15x Curls
15x Merkins
15x Over Head Press
Station 3
30x Flutters
15x Simbas
10x Chops each side
Station 4
10x Burpee
40x Mountain Climbers
50x SSH

Mozyed to each Station with Ruck for 1 Round then decrease the reps in half due to time for Round 2.

MARY: V ups, LBC'S, Heels to Heaven, Flutter, @U01NGHPR2HW finish us off with one last core exercise.
ANNOUNCEMENTS: Bethel Men's Shelter, Warrior Heart and other newsletter events
COT: Prayer and praises

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4 Corner EMOM avoiding the Harry Teeter dumpster juice

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WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon then mosey the long way to the back side of Harris Teeter.

THE THANG:

4 corners EMOM behind Harris Teeter

Four stations each with a different exercise listed on a white board. PAX made three groups and picked a starting corner. You worked for 1 min as hard as you could then when the buzzer went off you had 20 seconds to get to the next corner and get ready for the next movement. We did this until each group did each corner three times, so three laps.

Then we had a 1 min half time and I followed every white board over to reveal a new movement/exercise listed. Then proceeded to do another three laps in the same fashion.

Laps 1-3 focused on upper body
Laps 4-6 focused on lower body

Laps 1-3 exercises

Push Press with Cindy
Temp Merkins (3 count down)
Bear craws
Shoulder taps

Laps 4-6 exercises

Front Squats with Cindy
Jump Squats
Over head squats with a PVC to keep shoulders engaged
Rapid curb step ups “Butkus” according to the exicon

MARY: flutters until the clock stuck 6

ANNOUNCEMENTS: 4Bs, Bethel, read the letter of news

COT: was had and prayed for

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Benches and Hills

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WARMUP: SSH, lizard and plank stretches, windmills
THE THANG:
1) 5 Burpees at each set of benches until reaching playground

2) Dora at Playground 100 Irkins, 125 dips, 150 step ups, run the playground ring

3) 5 merkins at each bench until reaching the big hill with the statue

4) 11s up the big hill, jump squats at top and CDDs at bottom

5) run back around park loop, 10 squats at every bench until reaching COT
MARY: Hammers, flutters, gas pumpers, V ups
ANNOUNCEMENTS: newsletter
COT: prayers up

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Hateful 8s

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9 did the hard thing this morning at Sweep.

The Thang
3.8 miles, 3 exercises (Burpees, Pistol Squats, Hand Release Merkins) of 8 reps at 8 stops on a figure 8 course

  • Stop 1 – Earth Fare
  • Stop 2 – Kangaroo Express
  • Stop 3 – Veterinary Medical
  • Stop 4 – Cameron Creek and Coverdale
  • Stop 5 – Traffic Circle on Hubert Graham
  • Stop 6 – My Driveway
  • Stop 7 – Cul de sac at the end of Tara Ln
  • Stop 8 – Braden Pool

NMM
Last weekend I spent 4 days in Wichita for their “Disruptor 002” rucking event. We themed the weekend around “The Patriot” and how unchecked anger is dangerous.

It was clear that we often allow anger to spill out over something small but the real issue is something much deeper. The root of anger is often pain we haven’t healed or fear we haven’t faced. The trigger isn’t always the problem; sometimes it’s just the tipping point.

Next time you react with anger, dig deeper for the reason you lashed out and address that issue. If not, you will continue to hurt the ones you love.

-IJ

Hateful 8s

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Poles of Death

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The Thang: Mosey to the light poles at the back of the school. Out one, 10 merkins, back to start 10 lunges (each leg). Out two poles 5 burpees, back to start, 10 squats. Out 3 poles, 10 merkins, etc. Repeat until time getting progressively further down the path. Return to COT. If that wasn't clear, you're in good company. A few of us didn't understand at first either… but we eventually all figured it out and got about 4 in.

COT: Prayers for IJ’s friend, Spectre’s wife, Olaf's pizza airplane, and all the rest.

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Skipper zipper

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THE THANG:
Zipper route starting at Elliott St. 10 merkins and 10 jump squats at the end of every street. 5 burpees each time the pax cross Springs St. Pax logged 3.5-4.5 miles.

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Some Running/rucking

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WARMUP:
THE THANG: big 4 mile loop around some unnamed roads
MARY:
ANNOUNCEMENTS: Bethel Men’s Shelter next Thur. TACO Thursday!
COT: happy birthday soup-to-nuts son turning 5 today! Prayers for all of our marriages, kids, important relationships we may be neglecting and may we be given the energy and encouragement needed to right the ship. Be the light in the gloom boys!

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