WARMUP: None
THE THANG: Rucked from Kingsley to WEP, looped around the track at WEP and back to Kingsley. 3.3 miles
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP:
SSH
Imperial Walker
Hillbilly Walker
Low slow Squat
Moroccan Night Clubs
Shoulder Taps
THE THANG: go to 3 different areas (repeat twice-ish) for Tabata Kettlebell workout. Do as a group.
Mumblechatter was strong with drawing penne’s during financial review mtgs, 14th amendment, number of Sugarbug’s kids, and YHC not knowing the difference between the imperial and hillbilly walker
Area 1:
Swings
Curls
Flutter w/ Bell high
Single arm Deadlift
Shoulder Press
Area 2:
Turkish Get-Ups
Goblet Squats
Triceps
American Hammers
KB merkins
Area 3:
Deck Squats
Rows
Calf Raises
Side Lunges
Chest press on your 6
COT: prayers for Cohiba’s family travel, patience, wisdom, trusting God
WARMUP: yep. With some yoga and Dan John’s humane burpee
THE THANG:
Run to go see the dead snake Slash found
Sprint the tiny hill behind the stadium
8 min EMOM
3 single arm dead lift
2 clean and squat
1 squat thruster
Repeat on other side
Rest the remainder of the minute
Sets of 5 on each side in the grass
Single arm swing to snatch
Split squat
Lunge to halo
Single leg deadlift
Overhead reverse lunge
Overhead hold and march
5 burpee snatches each side
Some shin box mobility to close
ANNOUNCEMENTS:
Convergence 7/4
Bethel 7/6
HIM Camp 8/11-8/13
COT:
Quote from Airborne: It’s easier to raise a son than fix a broken young man. Try to do the harder thing (like waking up to workout). Cause that harder thing for me is often being patient and soft with my words around a 9-year old boy that shares my last name. I’m more emotionally built to power through burpee snatches… parenting effectively takes work
WARMUP: NADA !!!
THE THANG: These saints went 2×2 as they marched up through the Kingsley Trail and back around the Soul-to-Sole kingdom. No Sasquatch sighting this time, but we did manage to try out some curls, incline merkins, dips, triceps, over the head ruck carry, low-squats, and finished things off with some Stair-Master segments. Back to COT for some Koality Time with my brothers.
MARY: None
ANNOUNCEMENTS: Newsletter, Bethel Men’s Shelter, Fort Mill Care Center, 4th July Convergence
COT: Closed in Prayer – For Family Trips, Healing, and our marriages
Warmup Lap
Thang:
11’s with swings and Flutters
Mode of Transportation was Murder Bunnies
Dora: 50 Curls, 100 Squats, 150 LBCs
Back to COT for prayers and praises.
JWow
WARMUP: mossy to parking lot across from Little Caesars. 10 windmills, 15 SSH, 15 LSS, 10 merkins. Since Bobber missed half of the warm up, we rinsed and repeated for him.
THE THANG: mossy to the first bar – Pint Shop – for some bar chugging pain. 5 rounds to complete a 1/4 of the Murph (5 pull-ups 10 merkins 15 squats). Run to Emmits, 1 round of 3 exercises (these 3 were repeated at all stops but with different number of rounds – 10 merkins, 15 squats, 20 LBCs). Missy to Armor artis for 2 rounds, mossy to Illumination for 1 round (3 rounds were called but due to high volume of mumble chatter reduced to 1 to avoid cops), mossy to Flower Bar for 2 rounds, lunge walk to FM eatery for 1 round, lunge walk to Hobos for 1 round. Run to intersection with 160 and do 5 burpees then run back to Emmits for 5 burpees. Rinse and repeat one more time then mossy to COT
We all enjoyed the beer chugging pain at each of the drinking holes in downtown. We even discussed opening up a college bar servig $1 beers in plastic cups as this would be a real $$$$ maker.
MARY:
ANNOUNCEMENTS:
COT: prayers for patience and healing for those sick
WARMUP: Short mosey
SSH
Imperial walker
Windmill
Arm circles
Merkins
Honeymooner and downward dog
THE THANG:
Pyramid workout with pull ups, LBCs, merkins and jump squats. Progressing in reps to 3-10-10-10 to 6-20-20-20 to 9-30-30-30 to 12-40-40-40 and then back down. Mosey over to back of the school parking lot with a Jacobs ladder with burpees on one side and bomb jacks. Heading down lunge walk with a squat every 4th lunge adding a squat rep each time through YHC had intended to do more but ran out of town. The pax were disappointed. We closed out with announcements, prayer requests and COT Thanks Poppins for the opportunity to lead
MARY:
ANNOUNCEMENTS:
COT:
Kermit led
Disclaimer
Mosey to Pharmacy parking lot
10 Windmills IC
10 Hillbilly Walkers IC
10 LSS IC
Al Gore with 10 MNC IC
10 Shoulder Taps IC
10 Merkins IC
Toy Soldier across parking lot
THE THANG:
Mosey to business parking lot.
Lunge Walk hang way to Hobos (dumpster)
Burpee Broad Jump to Hobos back yard.
Hand off to the New Site Q!
Mosey to St John’s UMC
25 merkins
25 Big Boys
25 Sumo Squats
Mosey to Print Shop / Break into teams of 3 except my group of 4 which was a sizable advantage.
As a team
100 pull ups
200 LBC’s
300 Monkey Humpers
Mosey to Springs Global back lot.
Wall Sits while passing coupon from one end to the other. Last Him bear crawls to front of line. Rinse and repeated several times.
Mosey to COT.
MARY: 4 minutes of PAX led ABB work in the rain.
ANNOUNCEMENTS: 4th of July Convergence. Berthel Men’s Shelter
COT: prayers for Kermits former partner Officer Grier and family. Poppins 2.0
WARMUP:
Mosey around the parking lot admiring the new smooth pavement. Then some SSH, Windmill, Moroccan Nightclubs, Imperial Walkers & Hillbilly Walkers. Finishing with a mosey over to the band lot. Which it should be noted is not nicely newly repaved…
THE THANG:
Kind of a modified shuttle run design
From the end zone line, run to the other end zone and do one squat and run back.
Once back, run to the other end zone again, do one squat, bear crawl 10 yards, do 2 squats, then run back.
Once back, run to the other end zone again, do one squat, bear crawl 10 yards, do 2 squats, bear crawl 10 yards and do 3 squats, then run back.
Continue doing this until you are doing 1-2-3-4-5-6-7-8-9-10 squats, each with a 10 yard bear crawl on the return (so the return run gets shorter each revolution).
I interspersed some of this with a brief discussion of the impact of walking in faith in my life. God often presents opportunities that appear as struggles or obstacles/setbacks in our life. He never promised life would be easy, but did promise it is for a purpose. Life life with a purpose and faith in a bigger picture, and often you will see in hindsight, those obstacles were the refiners fire preparing you for opportunities you never even imagined.
Hebrews 12.1 says “Let us run with endurance the race that is set before us.”
ANNOUNCEMENTS: Read the newsletter
WARMUP: Mosey around the lot, some SSH, Windmill, Moroccan Nightclubs and Walkers of both the Imperial and Hillbilly variety… then a mosey to the lower lot by the Church of God to get to some smoother pavement
THE THANG:
Standard Deck of Cards workout
♠️ : Squats
♣️: LBC (in cadence)
❤️: Jack Webb
♦️: Flutter (in cadence)
Modified:
Aces: Lap around the parking lot
Jokers: 10 burpees
Lots of mumble chatter throughout. Let me tell you that nothing makes you a card counter like knowing the K of Jack Webb, 3 Aces and a Joker are left in the dwindling deck! Got through almost the whole deck. Actually had A-Joker-A left at the end. Promise it wasn’t planned… I kind of wish it was
MARY: 30 seconds of Freddy Mercury to get to 0600
ANNOUNCEMENTS: There will probably be a Cannoli Run in 2024… Be ready…