WARMUP: Mosey around the parking lot with a few Toy Soldiers, Merkins, Butt Kickers and more Merkins
THE THANG: Deck of Cards with your own sandbag
Hearts: Curls
Diamonds: Thrusters
Clubs: Overhead Press
Spades: Big Boy Sit-ups
“Other”: Lap around the parking lot with your sandbag
MARY: See the spades assignment
ANNOUNCEMENTS: Yes – Go to the Christmas Party
COT: Indeed…5th Core Principle
WARMUP: Disclaimer Provided and mild individual stretching !
THE THANG: Mosey on towards the Coach’s Box to check on our PAX Brothers.
3 Sets of round robin pt exercises called out by each member for 10, 8ish, 6ish reps each. Total of 90+ reps were performed.
alabama ass kickers
flutter kicks with shoulder press
over head press
ruck squats
merkins
etc
lots of great mumble chatter and fellowship was had by all.
MARY: None
ANNOUNCEMENTS: Shank w/Stang, BethelChurch Mens Ministries, Christmas Party
COT: Lots of prayer over our pax and our community. God Bless F3TheFort and its families.
WARMUP: SSH, Cherry Pickers, Imperial Walkers
THE THANG: Jog from Flag to Opposite Corner of Lot for some Pain Stations:
10 Reps each per Stations
Tricep Pulls
Curls
Squat Jacks
Hammers
Bent Over Chest Rows
Over Head SB Throws
KB Swings
KB Squats
Flutter Kick w/Chest Press
Shoulder Taps
Reverse Lunges
All stations = 1 Round
After each Round move over to the Side Shuffle vs Skip Lap
Rinse and Repeat
MARY: She was missed !
ANNOUNCEMENTS: Shank w/Stang, Bethel Service, and reminder to read your newsletter !
COT: Always Stays in COT !!!
WARMUP: SSH, MNC, Left over Right, reverse order, DD, Honeymooner
THE THANG: Ruck to FMHS, passed by The Coach’s Box, mumble chatter, mosey along the front entrance down to 21, mosey back up the hill, plank jacks, more mosey, more mumble chatter, head back to COT.
MARY: None
ANNOUNCEMENTS: read your newsletter
COT: Pray for mental health, families,
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
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 !
WARMUP: Fashionable and Presentable
THE THANG: Multiple Laps around the pond across from Kingsley property with some stops for basic movements.
MARY:
ANNOUNCEMENTS: Read your news letter !
COT: Stays in COT ! Wink ! Wink !
WARMUP: Usual Fashion and Bundle UP
THE THANG: Multiple Laps around the pond across from Kingsley Property with some stops for PT Exercises
MARY:
ANNOUNCEMENTS: Read your newsletter !
COT: Stays in COT ! Wink ! Wink !
WARMUP: Wind Mills, Cherry Pickers, Imperial Walkers
THE THANG:
9 Pain Stations: 8 Reps of each x 4 Rounds
SB Curls
SB Bent Over Chest Rows
SB Dead Lifts
SB Clean Lifts w/Chest Press
SB Squat Jacks
Flutter Kicks w/SB over head
Sand Bag Throws
Reverse Lunges w/Side Rows on side of front legs
Bear Crawls w/SB
MARY: NONE
ANNOUNCEMENTS: Read Your Newsletter, Upcoming Tallawah Convergence, and December events coming up.
COT: What happens in COT, Stays in COT !!!
WARMUP: Intro and then mosey to the Lowes parking lot for warm ups. MNC, Produce Pickers, Windmills. Mosey to another corner of Lowes for Up and Down Dog, plank stretches and Mountain climbers. Continued to the Thang.
THE THANG: Four Corners. Round 1- 12 Big Boys then bear crawl, 12 Big Boys then nur, 12 Big Boys then crawl Bear, ended with 12 Big Boys then run.
Round 2- 12 flying Squirrels then Karaoke, 12 flying Squirrels then nur, 12 flying Squirrels then Karaoke, finally 12 flying Squirrels then run.
Message: asked everyone to say what they were thankful for on Thanksgiving.
Ran to the back of the building where Empire is located for some wall sits, balls to the wall and more wall sits. Ran back in front of F45 for some monkey humpers then back to COT for Mary.
MARY: Flutters, hammers, Burpees, MT with Wine Makers and lbc.
ANNOUNCEMENTS: Golf, D2D, Party and team competition
COT: Prayers for family, marriages and those traveling.