WARMUP: yes
THE THANG: shuffle 1/4 mile, stop and perform 3 IC exercises. Repeat
MARY: she was there
ANNOUNCEMENTS: convergence Saturday
COT: mmhmm
WARMUP:
Good Mornings x 10
Disruption in the form of Olaf arrived around this time and removed to large metal poles from the bed of his truck.
Windmill x 10
Calve Stretch
MNC x 10
THE THANG:
Mosey to Walgreens. Pax completed a March Madness bracket special, completing:
64 SSH
32 LBC’s
16 Merkins
8 Bobby Hurleys
4 Burpees
2 Big Boys
1 Diamond Merkin
*1 lap around Walgreens after completion of each exercise.
Mosey to Grace church parking lot. In honor of 11 seed Duquesne, completed a round of 11’s with Merkins and Big Boys. Olaf continued to kindly share coupons.
Next completed a static round of 6’s in honor of the fallen 6 seed (including my own SC Gamecocks). Bobby Hurley’s and Lunges.
Mosey back to COT. Finished up with about 4 minutes of Mary.
Thanks to all who showed and the opportunity to lead! Go Dukes and all the other disruptors to status quo!
MARY: Yes
ANNOUNCEMENTS: Composition notebooks, Red Truck Men, a lot of site promotion
COT: Indeed
WARMUP:
Good Mornings x 10
Disruption in the form of Olaf arrived around this time and removed to large metal poles from the bed of his truck.
Windmill x 10
Calve Stretch
MNC x 10
THE THANG:
Mosey to Walgreens. Pax completed a March Madness bracket special, completing:
64 SSH
32 LBC’s
16 Merkins
8 Bobby Hurleys
4 Burpees
2 Big Boys
1 Diamond Merkin
*1 lap around Walgreens after completion of each exercise.
Mosey to Grace church parking lot. In honor of 11 seed Duquesne, completed a round of 11’s with Merkins and Big Boys. Olaf continued to kindly share coupons.
Next completed a static round of 6’s in honor of the fallen 6 seed (including my own SC Gamecocks). Bobby Hurley’s and Lunges.
Mosey back to COT. Finished up with about 4 minutes of Mary.
Thanks to all who showed and the opportunity to lead! Go Dukes and all the other disruptors to status quo!
MARY: Yes
ANNOUNCEMENTS: Composition notebooks, Red Truck Men, a lot of site promotion
COT: Indeed
Nice morning for Acceleration at The Box. First day on site as Site Q and on the the Q as well. Middle and Upper Management present to ensure flag in ground and disclaimer read. Following Qsource, the topic today was “M”.
WARMUP:
Mosey, SSH x 26 (IC), Windmill x 10 (IC), stretched the calves, MNC x 15 (IC)
Spur #1 – Accelerating Fellowship requires Relational Rhythm –> Preparedness. Goal is not a static state of balance.
THE THANG:
Mosey to hill closest to Hwy 21
Down and up the hill x 3. Burpees at the top, Merkins at the Bottom. (15-10-5). Complete 20 reps each hill completion (i.e. 15 burpees/5 merkins, 10/10, 5 burpees/15 merkins).
Spur – You do not meet your M at the 50 yard line. This is not a balancing act, it may not be fair. You go beyond the 50 and to the endzone if need be.
To illustrate this, we did a 4th round down and up the hill even though the thought was we were doing 3 and recovering.
We then moseyed to the pull up bars for some AMRAP. We made it through 4 rounds of: 5 pullups – 10 merkins – 15 squats – 20 LBCs. Then partnered PAX up. One PAX would hang from pullups bars while the other held 6 inches merkins. Loser had to complete 5 burpees. Rotate.
Mosey back to benches.
Spur #2 – The M is the most important relationship –> Quiver of arrows to target the M in the Concentrica
Mosey to the 50 yard line on the band lot football field. Reminder that we do not stop at the 50.
Spur #3 – Accelerating the M requires skill and love –> 1) Maintenance = Deceleration, 2) Culture is a Jester, 3) No 50 yard line, 4) M is not your best friend, 5) Joy > Happiness.
Finished with some diamond merkins, flutters, protractor and freddie mercuries. Mosey back to COT.
MARY: A little
ANNOUNCEMENTS: Blood Drive, Hanging with Stang
COT: https://www.patheos.com/blogs/davewillis/a-prayer-for-today/
WARMUP: none
THE THANG: 3,4,5 mile run options and 2.75 mile ruck
MARY:
ANNOUNCEMENTS: acceleration project, blood drive
COT: families, Jed’s surgery, marriages
Chilly morning at the Corral..Most stayed in their vehicles until a few minutes before wheels up. We had a FNG, one of his buddies had mentioned our group. FIrst name Greg, went to ECU (Home of the Pirates). We all thought about the character in Dodgeball movie, Greg the Pirate.
We got started with warm-ups in the parking lot (SSHs, Imperial Walkers, Windmills, Plank, Peter Parkers, Parker Peters).
Next, we used the two sandbags. Two men carried the sandbags around the parking lot until the rest of the group ran around the parking lot and caught up with them. It was suppose to be a tempo run in the opposite direction, but it ended up being more like a catch me if you can. Remember – not a professional. We rotated until everyone carried a bag.
Next, we moseyed to the Pet grooming store, dropped the bags and ran to the oppose side of the parking lot. Two pax ran to the bags and did 5 reps of Manmakers (rd1+rd3), Squat Thrusters (rd2) while the other pax did various exercises. Flapjack – three rounds.
I did get a chuckle when Change Order said to the FNG, “Grab you ankles” as he describe how to do a Monkey Humper.
Few minutes left for some Mary.
Back to COT.
Chilly morning at the Corral..Most stayed in their vehicles until a few minutes before wheels up. We had a FNG, one of his buddies had mentioned our group. FIrst name Greg, went to ECU (Home of the Pirates). We all thought about the character in Dodgeball movie, Greg the Pirate.
We got started with warm-ups in the parking lot (SSHs, Imperial Walkers, Windmills, Plank, Peter Parkers, Parker Peters).
Next, we used the two sandbags. Two men carried the sandbags around the parking lot until the rest of the group ran around the parking lot and caught up with them. It was suppose to be a tempo run in the opposite direction, but it ended up being more like a catch me if you can. Remember – not a professional. We rotated until everyone carried a bag.
Next, we moseyed to the Pet grooming store, dropped the bags and ran to the oppose side of the parking lot. Two pax ran to the bags and did 5 reps of Manmakers (rd1+rd3), Squat Thrusters (rd2) while the other pax did various exercises. Flapjack – three rounds.
I did get a chuckle when Change Order said to the FNG, “Grab you ankles” as he describe how to do a Monkey Humper.
Few minutes left for some Mary.
Back to COT.
Chilly morning at the Corral..Most stayed in their vehicles until a few minutes before wheels up. We had a FNG, one of his buddies had mentioned our group. FIrst name Greg, went to ECU (Home of the Pirates). We all thought about the character in Dodgeball movie, Greg the Pirate.
We got started with warm-ups in the parking lot (SSHs, Imperial Walkers, Windmills, Plank, Peter Parkers, Parker Peters).
Next, we used the two sandbags. Two men carried the sandbags around the parking lot until the rest of the group ran around the parking lot and caught up with them. It was suppose to be a tempo run in the opposite direction, but it ended up being more like a catch me if you can. Remember – not a professional. We rotated until everyone carried a bag.
Next, we moseyed to the Pet grooming store, dropped the bags and ran to the oppose side of the parking lot. Two pax ran to the bags and did 5 reps of Manmakers (rd1+rd3), Squat Thrusters (rd2) while the other pax did various exercises. Flapjack – three rounds.
I did get a chuckle when Change Order said to the FNG, “Grab you ankles” as he describe how to do a Monkey Humper.
Few minutes left for some Mary.
Back to COT.
Had 8 at Coaches box to exercise and learn about King
WARMUP: Mosey to Grace Presby – SSH, LSS, MNC’s out of people’s chair, merkins, planks and a bit of Broga posing….but just a bit.
THE THANG: Dora appeared where the smells were most suspect
100 – burpees
200 – squats
300 – flutters
Mosey to the tire store for 7’s – Mike Tyson’s with Diamond merkins bear crawling in between.
MARY: just enough time for boxcutters before 0600 called
ANNOUNCEMENTS: yes
COT: 5th core principle
Thanks 1/2 shell for the call. Always honored to lead.
👁️