WARMUP: 5 burpees and 5 exercise moves
THE THANG:
Jacobs ladder with bomb jack’s and inch worm merkins
Native American run
4 corners increasing reps 3 rounds
5, 10, 15
9 different exercise moves
MARY:
Dips Dirkens, step ups
Mosey to COT
ANNOUNCEMENTS:
Thanksgiving convergence
COT:
Prayers and Praises
WARMUP:
Ran toward downtown, stopping here and there for typical warm-up exercises (SSH, Imperial Walkers, Seal Jacks, Windmills, Hillbilly Walkers, Peter Parkers, Parker Peters).
THE THANG:
At a short wall near the old Springs building, we did 15x, 10x, 5x of each of the following:
box jumps
step ups
dips
Moseyed to steps near across from downtown (behind mill stone) and partnered up.
– Everyone bear crawl up the steps, run down the grassy hill
– Partner wheelbarrow up the steps, run down the grassy hill
– Flapjack wheelbarrow
– Everyone on a step for a series of calf raises
Mosey to bottom of Massey. Run up mass to upper lot.
Partner “Catch me if you can”
– merkins and butt kickers
– Buprees and high keens
– Karaoke and mountain climbers
Line up for railroad tracks (to rounds)
End with Tunnel of Love
Mosey back to COT.
WARMUP: yes
THE THANG:
R on Textile Way
R on Wamsutta Mills Dr
R on Kingsley Springs Pkwy
Cross 160 onto Munn
R on Harris
R on Spring Blossom
L on Misty Morning Ct (1st cul-de-sac)
L on Spring Blossom
L on Brookcrest Lane (2nd cul-de-sac)
Reverse back
MARY: no
ANNOUNCEMENTS: Christmas party, twister gave us some of the ao history of 6ish @6
COT: prayer and praise for fellow PAX at marathon and Spartan today. M’s, aging parents, health challenges, NaFo Marching Band @ Grand Nationals in Indy.
WARMUP: An adventurous warmup of circle runs and
SSH
IW
Tunnel touches
Merkins
Mtn Climbers
Overhead claps
One man ran two circles around us wilst we completed the various exercises.
THE THANG: We moseyed to the center of the park and partnered up. One partner ran half sped across the park whilst the other partner counted to 5 and then chased them down, completing the run to the concrete track. Jogged back. Repeated until everyone was annoyed.
Moseyed to the hill where the partners participated in the now trademarked “Indian Land Butt Sniffers Bear Crawl Uphill” :tm:
Then lunges uphill.
At playground – partners did planks, dips and grave diggers whilst partner ran around the playground.
The Mary was one set of flutter kicks.
Perhaps <@UGU3XR5RP> will have some comments but it was clear this was his favorite workout in months.
Dear Abby joined! We got a Chicago report.
We had the privilege of COT to express prayers for fellow Pax and also for Mrs DD.
Food drive to come!
WARMUP: ssh, wind mills, imp walkers, plank, up and down dog, Peter Parker’s
THE THANG: we moseyed one lap around the large loop around the pond and LPL (counter clockwise) starting at cot. We stopped at every other street light and did some exercises
Along the first road ( through the row of restaurants, etc) we did 1 burpee, 2 bomb jacks, 3 big boys, 4 merkins and 5 squats
Along the second road towards the back of Kingsley, we did all the previous things, and added 6 side straddle hops.
We stopped along the way at the rip rap for a quick and painful interlude where we each grabbed a rock and carried it over our heads up to the LPL parking sign and back. We then continued our journey.
Along the next road, across the back of LPL, we did the previous 6 exercises at the designated street lights and added 7 monkey humpers.
Finally, along the road back to cot, we did these same 7 exercises, but doubled the rep count of each
We did one last set when we arrived back at cot and then we caught our breath, wiped the sweat from our brows and enjoyed the sunrise.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: normal stuff
THE THANG: take a lap followed by another lap stopping at the 9 swings for proper form upper body and lower body alternated and core at all stops
MARY: no time for her today
ANNOUNCEMENTS: newsletter
COT: prayers for family issues. Health
It was cool and rainy. Perfect conditions for the #gloom
WARMUP: Ran to top of hill and hit the regulars: SSH, Seal Jacks, squats, arm circles, windmill, broga
THE THANG:
Board of Pain. Finish each exercise and take a lap. See how far you can get down the board.
DD: Started LBC
Spike: Finish squats
Dojo: finish squats
Minute Man: finish squats
Jekyll: finish squats
MARY: no
ANNOUNCEMENTS: HIM Camp was excellent and all 3 Fs- Minute Man. Bethel Men’s shelter
COT: Praises/Prayers for family. Prayers for Green card extension.
WARMUP: Yog to upper WEP lot for a little of this/little of that. Included a sliding scale of Burpees OYO
THE THANG: Head down dark path to hill running up to Ardrey St. Ladder of 7s with Merkins at top of path, Big Boys at bottom. Mosey to Amphitheater stage for 4 corners. 10 reps each corner, bearcrawl on the sides, lunge walk across the stage. Little bit of wall sits and ended with 1/2 of Jack Webb.
MARY: minimal
ANNOUNCEMENTS: Bourbon & BBQ event, Xmas party, etc.
COT: prayers for Double D’s fam, Dojo’s household and praises for our Fort brotherhood.
So with my 10 year “manniversary” coming up, I had each of the Pax share memories of their first workouts. It was a fun group. Honored to lead.
Shortest of all Sales out.
WARMUP: stretching and the regulars (10reps each)
THE THANG: mosey to sunbelt parking lot. 3 sets of each at 20 reps at various locations in the parking area.
Merkins, lbcs
Squats, American hammers
Shoulder taps, flutters
Calf raises, bicycles
Dips, leg lifts
MARY:
ANNOUNCEMENTS: news letter
COT: prayers and praises around the circle. Jobs, 2.0s aging parents
WARMUP: SSH, WM, CP
THE THANG:
Thang 1: 40 Step-ups, 20 Erkins, 10 Derkins
Thang 2: From the front entrance at Kingsley (near RT 160), we made our way around the Kingsley Loop.
At every light post : 3 burpees
At every Fire Hydrant: 25 Squats
At every pathway intersection: 20 Merkins
At every Transformer: 25 Flutter Kicks
MARY: No Time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer