Tag: Sprocket

CB 10.10.24

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Warm-up lap around the parking lot.
COP exercises: SSHs, Imperial Walkers, Windmills, Plank Stretches.
Next: Series of exercises with Rugby Sprints
Mosey to front of school for DORA 1-2-3 Merkins, Squats, LBCs
Returned back to COT with Burpee broad jumps, Inch worm merkins, lunge walk, reverse lunges, Sprint

Great job Guys!

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Curtain rod?

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WARMUP: mosey around parking lot, ssh, cherry pickers, hillbillies and imperials
THE THANG:
21 squats
21 overhead press
21 burpee jump overs
Grab your bag and do a lap
15 squats
15 overhead press
15 burpee jump overs
Grab your bag and do a lap
9 squats
9 overhead press
9 burpee jump overs
Grab you bag and do a lap

Next:
11’s w/ bag over the shoulders and burpees

Next Q:
2 sets of 15 each
Deadlifts
Rows
LBCs

Finish up with a chest press burnout
MARY:
ANNOUNCEMENTS:
COT:

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King of the Hill

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WARMUP: Mosey across street to Brayden. Windmills waiting on six
THE THANG: Run down to bottom of Brayden hill. Run up to first street (20 merkins) run back down. Flutters. Run up to second street (15 squats) run back down. Freddy Mercury’s. Run up to top of hill (10 bomb jacks) run back down. Hello Dollys. Run the Brayden loop and return to bottom of hill. Run up to top of hill (5 bomb jacks) back down to second street (10 squats) run down to first street (15 merkins) back up the hill across to COT.
MARY: none
ANNOUNCEMENTS: Christmas party, Bethel Men’s, relief efforts
COT: prayers for healing and those affected by the storm

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No mercy

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WARMUP: N/A – prerun if ya want to
THE THANG:

Pain stations from the flag down to Gold Hill and back to the light poles where we did some light pole work, starting at 2nd pole, one burpee building to 10. Then back to do the pain stations in reverse. We stayed together and did plank work waiting for 6 at each pain station.

Pain station #1 Bank (25 SSH IC)
#2 Culdesac by Dr. Luck (25 Plank Jacks IC)
#3 entrance to Gold Hill (25 Merkins IC)
#4 behind school (25 American Hammers IC)

On way back we did

#4, #3, #2 and #1 but dropped 5 reps off
Then we did #1 and #2 dropping off 5 again and then finally #1 for the last time before heading back to COT, 3+ miles plus a bunch of hill work and a lot of reps! Nice work by all :facepunch:

MARY: 6 count BURPEES IC
ANNOUNCEMENTS: 12 year, bethel
COT: yup

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Helene Tabata

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WARMUP: Windmills, IW and HW
THE THANG: 3 Rounds of Tabata, first was hammers, single leg deadlift, curls, gob squats, offset merkins x2, second rd flutter press, bent rows, tricep extensions, LBC weighted, snatches x 2, last round was both rounds 1x through.
MARY:
ANNOUNCEMENTS: Dredd, convergence, Christmas party, Happy Hour is working something special for the Fort
COT: prayers for MIL, kids, those dealing with storms and those going to help

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Massey Street Massacre

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It was a gloomy and rainy day without the presence of lighting. So we decided to follow core principle #3. Disclaimer was disclaimed at 0512. Pledge of Allegiance at 0513. And we were off.

COP
Briskly paced .5 mile lap up Main to Clebourne and back to Veteran’s Park
Karaoke and Side Shuffle across gravel lot and back
Windmills

WEINKE
DIY DORA
Start at the base of Massey St and mosey up to the Sisk Memorial Church Parking Lot
Upon arriving at the end of the lot each PAX was to do the following:

10 Merkins
20 Squats
30 LBCs

Out of the gate we all completed round one together, then I caught Spectre and Maximus’ shirt tails and they took the lead.

Mary

At this point Maximus took the lead while YHC grabbed my phone from the truck for documentation purposes. I believe there were box cutters, more box cutters, and American Hammers.

COT

NMM

YHC has been MIA from the gloom, and that’s not atypical these days. Personally, I’d like to be in the gloom more but my concentrica has taken priority. And that’s OK. Prioritizing and executing on those rings of your concentrica is F3 101. Finding a healthy balance that doesn’t sacrifice those closest to you is the route you should take. After all, your family is your first ministry.

Funhouse – thank you for the opportunity to Q today.

Punch List out.

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