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Christmas Convergence

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WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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When I run you run

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WARMUP: cmon man
THE THANG: downtown FM, through whiteville park (go to back for 5 miles, cut over streets for 4 mile range), go down by Footloose, down academy, back 160 to COT.
MARY: please
ANNOUNCEMENTS: lots
COT: of course! 5th core principle!!

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Old School Kingsley Route

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WARMUP: Pledge
THE THANG: Out and Back with Merkins
Kingsley loop was an optional add-on.
MARY: Yes – 3 mins
ANNOUNCEMENTS: Clave Boss:10k/5k Dam2Dam sign up :
COT: Worth the wait

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Lots of Stairs In Downtown

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WARMUP:
Run to Loom parking lot for COP Warmup:
– SSH
– Awkward SSH
– Merkins
– IW
– Sumo Squats (Bonsai’s version)
– Windmills

THE THANG:
Run to FM COG parking lot to find a cone with 4 rounds of exercises. Pax partner up. Partner 1 runs across parking lot and up/down stairs (newest building), then back, while partner does exercises listed on cone. Flapjack, then rinse and repeat for all 4 rounds.
10 reps each exercise, rinse and repeat.
– Round 1 – Flutters <-> Freddie Mercuries
– Round 2 – LBCs <-> Heals to Heaven
– Round 3 – Dying Cockroach <-> American Hammers
– Round 4 – Chopsticks <-> Plank Jacks

Pax moseyed to 2nd cone for another 4 rounds (different exercises, different running route, different stairs).
Cone 2
– Round 1 – Side-step lunges <-> Imperial Walkers
– Round 2 – Bomb Jacks <-> Lunges
– Round 3 – Monkey Humpers <-> Squats
– Round 4 – High Jumps <-> SSH

Pax moseyed to 3rd cone for another 4 rounds (different exercises, different running route, different stairs).
Cone 3
– Round 1 – Plank Punches <-> Rosalitas
– Round 2 – Merkins <-> 10 second Elbow Plank
– Round 3 – CDD <-> Moroccan Nightclubs
– Round 4 – Alternating shoulder taps <-> Parkers Peters

Pax moseyed to 4th/last cone for another 4 rounds (different exercises, different running route, different stairs), but we ran out of time.

Back to COT.

Thanks SoupToNuts for the opportunity to lead. Thanks to all pax for posting. Great job!

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Bubbles VQ

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WARMUP: Side straddle hop, Moroccan night club, Hillbilly walker, stretch
THE THANG: Mosey to field, Merkin, big boy, Windmill, AYG Mosey to opposite end, Shoulder tap, Squat, LBC, rinse and repeat add 5
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises

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Skunky Smell & Carrying Burdens

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WARMUP: SSH, IW, MNC..mosey to rock pile.

THE THANG:
Each Pax selected a rock of their choosing. Rock was carried over head to the front of the 9th grade wing.

We did a series of 11’s with the rock. Mod of transportation was running.

Set 1
Man-makers and Squat Thrusters

Set 2
American Hammers and Curls

We all transported the rocks back to where we picked them up and ran back to COT
MARY: no time
ANNOUNCEMENTS:
Leadership Training coming 2024 and will run quarterly.
Christmas Party
Newsletter
COT: Closed in prayer

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Frosty’s Revenge: The Icebreaker Workout

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BEFORE HAND: I ran out of the house to find my windshield completely frozen. I mean should I have expected when it’s 27° out. I tried to knock the ice off but with that I only made it to the stop sign at the end of Rd. As I started sweating bullets thinking I was going to be late just get my windshield clear so I can view the road. I made it with time to spare.

I proceeded to get out of the vehicle trying to get used to the bitter cold. Upon circling up we got a good amount of Pax which always ends up making for a great time.

WARMUP: 10 windmills
10 SSH
10 imperial walkers

Mosey over to the milestone.
Asked the Pax to think about what they are most grateful for this time of year and also what they are struggling with.

10 Merkins IC

THE THANG:
I had two present boxes with several exercises and reps listed inside. The main box had exercises that would be done in the parking lot near spratt St. Where the playground is. The lower box had exercises with reps Had exercises with reps for us to be performed at the milestone near white St. and Main St. I had Pax pull from each one of the gifts to determine the exercise that would be performed. Here’s how it went no particular order.
Lower box
1. 15 – Mike Tysons
2. 15 – Mike Tysons
3. 20 – Plank Toe touches each leg
4. 5 – Plank Toe touches each leg
5. 20 – Plank Shoulder Taps each side
6. 20 – Dips
7. 15 – Mike Tysons
Main box
1. 20 – CDD
2. 20 hand Release Merkins
3. 5 – Fire Hydrants Each Leg
4. 5 – Wide Arm Merkins
5. 5 – Merkins
6. 5 – WW2 Situps
7. Last but not lease 25 – Kraken Burpees which for the sake of time I Omaha to 10 – Kraken Burpees

Mosey back to COT.

COT: Circle up C-Span style to review what each pax is most grateful for this time of year and what they are struggling with.
Health is the main item that came up to be grateful for.
Prayers and praises. Lots of announcements read your newsletter.

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There’s A Tree Branch Right There

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WARMUP: SSH x20 (Cadence count), mosey around the parking lot

THE THANG:
Reverse Jack Web (10:40, 9:36, 8:32, etc.) Man Makers; Rows. With a farmer’s carry between two exercises.

Wrapped up with some 11’s.
KB Swings: squat thrusters

MARY:
ANNOUNCEMENTS: Pre-Convergence Convergence, Clave Boss, SL service.
COT:

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Real or imagined?

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WARMUP: mosey to the bus loop- various exercises I/C and 5 burpees – just because….
THE THANG: 12’s – running the bus loop pax did burpees at the entrance and squats at the top of the loop. Maximus was king

PAX did abs until the six was finished.

Mosey to the band lot starting at the south goal line:

Bear crawl to the 20 – then 20 shoulder taps

Lunge walk to the 40 – 15 squats OYO

NUR to the 20 – 5 kracken burpees OYO

Bear crawl to goal line to finish in time for COT

MARY: nope
ANNOUNCEMENTS: yes
COT: 5th core principle

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Humpty Dumpty Jumped the Wall ………..

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WARMUP: in cadence, SSH, Imperial Walkers, Cherry Pickers. Mosey to Square Lot or Rectangle Lot who knows?
THE THANG: Sofrito Led:
Squat Jacks x 10
Paired Shoulder Taps with Fist Bumps x 10
Paired Wheel Barrow one way, switch and repeat
Alabama Ass Kickers x 10
Outlaws x 10
Back Scratchers x 12
2 Laps Around the Ring
DarkHelmet Led:
Burpees Run to the wall (5ft) jump over it and perform donkey kicks at opposing wall, then jump over wall again for burpees, for a series of Sevens. I’m sure there is a better way of explaining that. (Q School)
Mosey to the road behind the school for a series of run segments with Merkins and more Burpees.
Run back to COT, over achievers paused for a series of dips and back to COT.
MARY: We had some or a few sets. Hard to remember now!
ANNOUNCEMENTS: Shanking with Stang reminder. Need for volunteers, Christmas Party at Airborne’s House with some pocket pool?, and reminder to checkout your NewsLetter !
COT: Should Stay in COT !

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