WARMUP: Light Jog
THE THANG: Lots of hills and trails throughout waterside with a pitstop for Uhaul
MARY: None
ANNOUNCEMENTS: Jager, newsletter
COT:
WARMUP: Route discussion
THE THANG: Wally World loop – Walmart & back via 160.
MARY: None
ANNOUNCEMENTS: Read newsletter – Sprint Yeager – Overnight Ruck –
COT: Fellowship, prayers for pax, health and family.
WARMUP: N/A
THE THANG: The suggested route was run to Kingsley, create a loop, and run back. There were several modifications around the sunbelt parking lot, some ventured on highway 21, and a few ventured on 160 which may have been a bad suggestion by the Q. 3.5-4.5 miles.
MARY: N/A
ANNOUNCEMENTS: Bethels, upcoming CSAUPs, etc.
COT: Prayer and praises
WARMUP:
Most of the hits: SSH, Merkins, Cherry Pickin, Low Slow Squat, Imperial Walker
THE THANG:
Mosey to the end of the parking lot for 11s
10 BBSU —–> 1 “wheezy Jefferson”
Pair up for a dora. Either run the full length of the parking lot or bear crawl 1/3 the length and run back.
100 Freddy Mercury (double count)
200 Flutter (double count)
300 LBC
Six minutes left, so dragon walk back to COT.
MARY: Window wipers!
ANNOUNCEMENTS: Stuff is happening soon
COT: It’s time to trust. Not a prayer circle
WARMUP: Not at this AO. But YHC did jump a lot from 5:10-5:14 (Q-drenaline)
THE THANG: Run to WillowBrook and back via Orchard Park Elementary. Proof: https://www.strava.com/activities/17574144266
MARY: Might have passed her on the route, not sure.
ANNOUNCEMENTS: Sign up for Bethel Men’s Shelter THIS THURSDAY! The need is great, the workers are few.
NMM: I articulated the route as starting out towards the QT, but then immediately ran the wrong direction. Nobody said anything. 😥 (Retread and I corrected the route, but come on men!)
When the leader doesn’t do what they said they’d do, other leaders should speak up. Our community needs your voice. Hold each other accountable.
WARMUP:
mosey around parking lot and circle up for IC SSH, IW, WM, MNC OH Claps
THE THANG:
grab bags and head to grass fields
Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 bearhug squats, 10 bentover rows
Bearhug walk to across field and back
Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 over shoulder tosses, 10 deadlifts
Suitcase carry across field and back
Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 front rack reverse lunges, 10 overhead push presses
Front rack carry across field and back
Run ~1/4 mile (inside perimeter of fenced field)
Bag on shoulders and walk around inside perimeter of fenced field with stops for 5 IC squats at each corner
Rifle carry across field
Bag work:
10 flutter press, 10 curls
Bag on shoulders and walk around inside perimeter of fenced field with stops for 5 IC push presses at each corner
Bear crawl pull through across field
MARY: 6 dudes 3 bags – rotate around circle tossing Bag over head (like 2 girls 1 cup but different)
ANNOUNCEMENTS: newsletter
COT: yup
Nice and gloomy, misty, cool morning. Just being out in this means you made the choice to NOT let the Jester win.
WARMUP: Slow mosey to the contractors pickup area at Lowe’s, circle up for the following, my standard SWIMS warmup:
– 15 SSH 4ct
– 10 Windmills
– 15 Imperial Walker 4ct
– 10 Moroccan night clubs 4 ct
– 15 Strawberry pickers
Since we were where we needed to be, we went right into….
THE THANG:
Dealer’s Choice
I have had the F3 workout deck in my truck for quite some time, like over a year, and never found the right opportunity to use it. Well, today was the day. The cards are waterproof so I was not worried about them getting wet, just whether I could read the small-ish print or not. HA!
Pick a card, do the exercise, then on to the next. Clubs are core, hearts are cardio, spades are legs, diamonds are upper body. Rep count is based on number/suit on the card 2-10 are their number, jacks are 11, queens are 12, kings are 13, aces are something special. jokers/jester are wild card (I had them as 10 burpees).
We got through the following (larger numbers were OYO, everything else in cadence)
2 bulgarian split squats
2 hand clap merkins
11 plank jacks
100 calf raise (ace of spades)
3 wojo squat
7 LBC
sprint 200 m (modified to 50m out and back, 2 of hearts)
11 dips
10 rosalita
NUR 50m out and back
sprint 300m (modified to 50m out and back, 3 of hearts)
lunge walk 50m out and back
10 oblique crunch per side
90 sec high plank
4 CDD
100 SSH (ace of hearts)
13 merkin
sprint 400m (modified to loop around parking lot)
5 lunge 2 ct
12 monkey humpers’
100 arm circles (50 each direction, ace of diamonds)
7 monkey humpers
3 Chuck Norris merkins
6 wide arm merkins
4 alternating side squat/lunge, each side
10 incline merkins
12 diamond merkins
9 ranger merkins10 butt kickers each leg
12 freddy mercury, 2ct
5 hand release merkins
9 LSS
60 seconds low plank (on forearms)
That put us at 3 minutes to 6, just enough time to run back to COT. Unfortunately no jokers/jesters were pulled.
Mumblechatter was most excellent!! Great job by all
MARY: None
ANNOUNCEMENTS: A LOT going on. Highlighted literally everything that is in the newsletter.
COT: A lot lifted up. Reminded PAX that we are all carrying burdens, and we men tend to suffer in silence, but when it gets too much, do not be afraid to reach out, for someone will definitely step in to help lighten the load.
Thanks Peach Stand for the opportunity to lead.
SYITG
Blessings,
-NASA
WARMUP: Nope
THE THANG: Ruck 3.3 miles with stops at the flag at St. Philip Neri for the pledge and the turnaround point at Fort Mill High School.
MARY: no time
ANNOUNCEMENTS: always
COT: 5th core principle
The privilege of working out is one YHC did not take for granted this week. Despite some short nights of sleep and earlier than normal alarms, it was great to know I was going to be out with the PAX – the best gift we can receive – one of community and belonging. And it never gets old, just better.
Thanks for the call, McHale. :eye:
WARMUP: Mumblechatter
THE THANG: 4.25 miles Munn to Harris to Ardrey to loop around WEP and back.
MARY: Heck no…
ANNOUNCEMENTS: Adopt A Highway, Bethel, May Overnight Ruck, Break the Dam, Read Newsletter
COT: Solid thoughts and prayers shared with many prayers lifted for healthy and healing.
WARMUP: the nice warm air gave us all the warm up we needed
THE THANG: the recommended route was L on munn, R on Harris, R on Sam smith, R into Sutton place neighborhood, take the first left 3 times to arrive at Sutton, R on Sutton, turn around once you hit 6th Baxter and do the whole thing in reverse. 4.35 miles. Not many did this route, but those who did were treated to some solid hill work <#C09QRA67ST0>
MARY:
ANNOUNCEMENTS:
COT: