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.
Alcatraz Awesomeness
2 for Pre-Run
Straight to Mosey to Fire Station parking lot:
15 Windmill, 15 Imperial Walker, 10 Mountain Climbers, 10 Peter Parker, 10 Parker Peter, 15 Moroccan Nightclubs, 15 Big Arm Circles, 15 Reverse Big Arm Circles.
Mosey to Big Hill and Down Big HIll: 20 Squats and 20 Lunges
Mosey up Big Hill and 20 LBC
Mosey to Playground for Choose Your Own Adventure:
Complete all however you choose:
30 Pull Ups, 45 Burpees, 90 Squats, 120 Dips, 150 Abs and 3 laps
When complete head to shorter Hill
4 Rounds of Quadzilla: 2 groups one moving the other doing 1. Merkins 2. Abs 3. Calf Raises 4. 10 count
Mosey to parking lot for 1 set of Rosalita x20 and 30 seconds of body destroyers
Alcatraz has the finest group of men that you can ask for. Thank you for letting me be a part of it.
WARMUP: run around the parking lot stopping at 5 stations to do exercises and show the PAX the exercises and stations to follow for the rest of the work out.
THE THANG: Five stations, 10 repeats per stations, with 5 different exercises. Between station 1 and 2 add a stop and make a burpee everything you get to a car running against the traffic, run faster to avoid or reduce the amount of burpees.
Station 1: Merkins
Station 2: Squats
Station 3: Mt Climbers
Station 4: Shoulder Taps
Station 5: Mike Tysons
MARY: a lot of complains about the amount of burpees, all the PAX pushed them selves to the limit.
ANNOUNCEMENTS:
COT:
WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out