WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: The warmup was SSH, Windmills, Imperial Walkers and Hillbilly Walkers
THE THANG: The tour started in the courtyard with Inclined Merkins, step ups and squats…then we proceeded to the blacktop area where we did American hammers, shoulder taps and LBC's with a lap around the blacktop area for 4 rounds….then we Lunged to the Johnny Pump….ran to the bridge and wall sat while one person at a time did burpees….then we ran up the hill to tje front benches where we did SSH, Mt Climbers and Derkins…even threw in some Bulgarian split squats for Bandcamp even though he wasnt there….we ended with a run around the front parking lot and Ended with COT
MARY: flutters and Freddy mercuries
ANNOUNCEMENTS: had to leave before announcements
COT: Prayers and praises
WARMUP: The warmup was SSH, Windmills, Imperial Walkers and Hillbilly Walkers
THE THANG: The tour started in the courtyard with Inclined Merkins, step ups and squats…then we proceeded to the blacktop area where we did American hammers, shoulder taps and LBC's with a lap around the blacktop area for 4 rounds….then we Lunged to the Johnny Pump….ran to the bridge and wall sat while one person at a time did burpees….then we ran up the hill to tje front benches where we did SSH, Mt Climbers and Derkins…even threw in some Bulgarian split squats for Bandcamp even though he wasnt there….we ended with a run around the front parking lot and Ended with COT
MARY: flutters and Freddy mercuries
ANNOUNCEMENTS: had to leave before announcements
COT: Prayers and praises
WARMUP: Chatting
THE THANG: 6 mile loop within the Forbidden area utilizing the I77 overpass and Sam Smith to Harris to Munn.
MARY: Nope
ANNOUNCEMENTS: Bethel, Bourbon and Christmas party!
COT: Prayers and Praises shared with a focus on health and being vulnerable.
We did a little warmup with the usual exercises. I proceeded to introduce the topic for thought. What costume are you wearing? Are you being an imposter?
Mosey over to the first stop for some 4 corners. 3 exercises then a lap around the parking lot. Kinda went like this merkins, mtn climbers, shoulder taps 10,15,20. Take a lap. Squats, monkey humpers, calve raises 10,15,20. Take a lap. LBCs, American hammers, flutters 10,15,20. Take a lap. Side straddle hops, over head claps,Moroccan night clubs 10,15,20. Take a lap. Mosey to the next spot behind Lowe’s. Rail work with dips, irkens, derkins with a bear crawl across lot. Headed to the wall for some sitting and merkins. Back to COT for the finale. Wrapped it up with we should be putting on the full armor of God and not covering ourselves up with costumes. Eph. 6:12-24
We warmed up with a few stretches here and there and moseyed to the back lot where we met up with light poles. Broke into three groups to tackle the course and
Each pole had a letter composed of the site THEYARD, but the letters were scrambled to ensure misery and extended running between poles. Most of us got two rounds under each pole.
T
Donkey Kicks
Merkins
A
Squats
Lunges
R
Box cutters
Burpees
H
SSH
Burpees
Y
Man climbers
Grave diggers
E
LBCs
Dying Cockroaches
D
Bobby Hurleys
Hello Dollys
We had a great COT with announcements and genuine prayers and praises. Prayers for Tater’s M!
WARMUP: mosey to front of FMMS. All exercises done IC, 13 reps. SSH, squats, Mtn. Climbers, MCs
THE THANG: head to the bottom of the entry hill & grab a coupon. 20 curls, run up and back, 20 tri extensions, up & back, 20 squats, up & back. Rinse & Repeat. Head to the wall for wall sits & Flying Squirrels. To the court for an old school Dora with Merkins, Squats, LBCs. Last stop: grassy area for some Jack Webb. Solid group that included all 3 of Headspin’s sons. Enjoyed leading these men in the Gloom
MARY: no time
ANNOUNCEMENTS: FM Care Ctr., upcoming Convergence, read newsletter
COT: prayers for Badland’s biopsy & Double D’s family.
Signed,
Short Sale
WARMUP: Ran some U routes with SSH as intervals. Dynamic warmup in circle at 8 minute mark.
THE THANG: 7/7 Derkins/Dip countdown on benches. A little step up Indian run on the playground curb.
3 rounds of Half loop partner catchup runs with 5/10/15 Plank Jacks and Flutters with partner pax giving 3/4/5 second head start.
Finale was a 7 station Starfish with run to station, do labeled exercises, bear crawl back to middle and 1 burpee, escalating plus 1 burpee for every station until all 7 were complete.
MARY: Some old school karate punch combos. The was an exotic dancer story of my old Dojo days.
ANNOUNCEMENTS: Every one of them. Read the newsletter.
COT: Yes. All shared something. We all need love from above.
WARMUP: All the classics
THE THANG:
Wall Sits
Two Pax did 3 burpee broad jumps and lunge walked back to the wall. Repeat until all pax have gone. 2 Rounds
7’s on the Hill
Mountain Climber and Merkins
In the Chick-fil-a upper parking lot
Using the guard rail – 10 dips and 10 Irkins (3 rounds)
Partner Workout
100 reps of each exercise, the timer is partner-run a lap around the parking lot.
Merkins, OH Claps, Gas Pumpers, LBCs, Plank Jacks, Imperial Walkers, SSH
MARY: No Time
ANNOUNCEMENTS: Stuff a bus, Bethel Men’s Shelters, Pigskin Pickems
COT: Closed in prayer
WARMUP: IW, HW, LSS, SSH, Merkins, MNC
THE THANG:
5 rounds of 3 broad jumps and 4 lunge walks
Miserable Mile – run 1/4 lap 10 flying squirels, run a 1/4 lap, 10 squats, run 1/4 lap 10 merkins, run 1/4 lap 10 LBC ( 4 full laps for a mile total of 40 reps each exercise)
Ran back over to the school for wall sits , jogged up and down the stairs and 1 burpee each
21 squats and merkins – run to the end of the school and back
15 squats and merkins – run to the end of the school and back
9 squats and merkins – run to COT
MARY:
ANNOUNCEMENTS: Stuff a Bus with school supplies, Tegay Cay Walmart this Sat. , Pigskin Pick’ems , Blood Drive
COT: