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WARMUP: SSH, mosey to print shop
THE THANG:
1st Station – Print shop
25 pull ups
25 squats
2nd Station – Academy & MAIN
25 merkins
25 squats
3rd station – Academt & Monroe White
25 merkins
25 squats
Repeat – most got 3 full loops
MARY:
ANNOUNCEMENTS: Him Camp
COT:
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
WARMUP: none
THE THANG: 3,4,and 5 mile option. 2 miles to Hobos and back, 3 miles to Poppy Seed and back, 5 miles with a loop around Academy.
Trail runners and ruckers participated too
MARY: none
ANNOUNCEMENTS: newsletter
COT:
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
Mosey to bank for warm up
Mosey to Pike walls for leg ups, derkins, and wall ups.
Mosey to WEP for loop indigenous run w burpees.
Mosey to rear Pike lot for bear crawls and merkins.
Mosey to Massey Hill for 11’s. LBCs and Big Boys.
COT
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: mosey to Withers Hill, found cover at church awning- childs pose, upward dog downward dog high plank variation of high plank exercises in cadence including peter parker, plank jacks, shoulder taps, parker peter, merkins (all 6 counts), childs pose
THE THANG: 11s with a partner… NUR up Withers Hill, 10 (double count) partner clap merkins, RUN down Withers Hill, 1 curb burpee… repeated this until 6 partner merkins and 5 burpees…. MOSEY to Print Shop
Obstacle course- hand walk across parallel bars, dips x5 at the end, alternate 5 chin ups and 5 knees to chest at subsequent pull bars, jump at tap the monkey bars (opted not to swing on the wet monkey bars), once finished, complete 5 forward lunges each leg, 5 backward lunges each leg, 5 side lunges each leg…. repeat obstacle course with 3 reps as the count, MOSEY back to COT
MARY: yes, sorta
ANNOUNCEMENTS: Read your newsletter.
COT: WE CAN DO HARD THINGS! YOUR KIDS CAN DO HARD THINGS! GOD WILL GIVE US HARD THINGS! amen
Rucked to FMHS with 2 pain stations in between. Squats, Merkins, Lunges, Curls, Pulls. 3 miles completed