THE THANG: 4.5 mi loop…North on 160, left on Sutton, left into the Sutton Place neighborhood at the New Grey Rock Rd light, right turns at each cross street (3 total) got us to Sam Smith Rd, left on Sam Smith, left on Harris, left on Munn, right on 160 and back to COT.
ANNOUNCEMENTS: Sign up for FM Care Center yard work.
COT: Prayers for healing and safe travels.
Today’s workout was about perspective. History provides the best perspective and on 6/6 we were reflecting on D-Day.
Started with a mosey towards the entrance of the high-school.
Stopped and did
20 SSH IC
10 Windmills IC
Mosey to the bottom of the hill right at the entrance.
To celebrate, honor, and remember the 80th anniversary of D-Day we executed the following:
80 seconds work
2:40 minutes recovery
80 HR Merkins
80 Squats
80 4ct Flutters
80Diamond Merkins
80 Calf Raises
80 LBCs
So the idea was all Pax do as many reps as possible in the 80 seconds then the “recovery” run was back to the top of the hill where we each did 6 burpees and then get back to the bottom. Any excess time left of the 2:40 is your “rest”.
The Pax loved this and looking at time we got through 7 rounds of this before breaking back towards COT.
On the way we stopped by the band lot and did a 80 yard bear crawl followed by 44 SSH to close us out.
One last note on perspective…. It’s easy for us to get caught up in the day to day but take a step back, reflect on how we all got here and the opportunities each day brings because of the sacrifices of others.
Thanks to Warning Track for the opportunity!
:punch: :punch: :pray:
A FIELD TRIP TO THE TEGA CAY ZOO:
We saw a real black bear, 7 dear, a dead possum and an inch warm
WARMUP: mosey the warm up exercises
THE THANG: hill Dora, then back to runde park for a four corners of pain.
A variety of weights were in each corner.
Corners were chest press,
Lat pull over, curls, triceps
25reps of each
Mode of transportation for each round were :bear: BEAR crawl, lunge walk, high knees
MARY: one round of flutters.
UBER IS STARTING A NEW-BUSINESS OF SIR NAME ANCESTRY RESEARCH
WARMUP: Mosey and accessory work
THE THANG: Wall work, abs dora and four corners
MARY: flutters
ANNOUNCEMENTS: HIM camp. Check newsletter
COT: yes
WARMUP/THANGmosey around perimeter of Harris Teeter to show PAX pain stations. Got some warmups in along way. Pain stations as follows. 15of SSH, Derkins, Merkins, Big Boys, Squats, Hammers, Lunges. 3 loops approximately.
Mosey to Old Farm Hill for 11’s. Burpees and Big Boys
MARY: Nope
ANNOUNCEMENTS: CSAUPS
COT: everyone shared what there thankful for
SSH, WMs, Ethnic Night Clubs, produce pickers, ground work, 50 KB swing buy in. 3burpee partner chase. Hypotenuse 10 step waiter carry 4 squat traverse. Balls to flat surface. Ppl chair kb traverse. Rotating board work.
WARMUP: Windmills, Cherry pickers, SSH then mosey
THE THANG: 20 reps, 5 exercises: leg lifts, LBC’s, Big Boys, Flutters, heals to heaven, 1 lap after completion, 3 rounds total
Message on Q source topic of Missionality: getting out of the comfort zone and taking risk! Work in progress on the word familiarity! Mosey after message
20 Dips, lunge walk, 20 Merkins, bear crawl, 20 SSH’s, high knees, repeat 3 rounds. Same mode of transportation but last round was 20 Derkins, 20 squats, 20 mountain climbers
MARY: 5 burpees, box cutters, Freddy mercuries
ANNOUNCEMENTS: blood drive today
COT: prayer or praise from everyone
WARMUP: Mosey-warm-up 51 SSH
THE THANG: Max shoulder reps 2:00 x2 each Merkins, Dips, CDD, Heels to heaven-
ending with 50 yard sprints-NUR 50 and repeat x4
MARY: out of time
ANNOUNCEMENTS: 3 events this summer
COT: mental health. alcoholism and I shared people usually do the opposite of what they need to, when depressed, they usually withdraw and isolate. They need connection with fellows.
multiple messages-
1.Listen with the intent to understand not to respond!
2.also be careful what you think about? what consumes your mind rules your life!
WARMUP:
THE THANG: The coverage was 4.25 miles to 8 miles.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: Disclaimer, then mosey to the back of HT. Warm up with mnc, pickers, windmill, Plank, up/down dog. Then mosey all the way around to Walgreens.
THE THANG: 4 corners: Walgreens, HT corner, Rita’s and Dental group. We stayed together for a total of 4 rounds. 12,14,14, 12 reps at each corner. Squats, Abs, Dips and Merkins. During the rounds, we changed directions and changed the totals.
Message was about change and how to adapt.
MARY: 1 round of Mary.
ANNOUNCEMENTS:
COT: Prayers for family, health and travel.