WARMUP: Stretch
THE THANG:
Run
Ruck
Trails or Roads
MARY:
Stretch
ANNOUNCEMENTS:
Convergence Friday 8/4
Stuff the Bus Saturday 8/5
COT:
Praying for Drop Thrill
Walked around Kingsley, not sure how many miles. Did some squats and merkins and sweat like Hunter Biden at church.
It was an honor to spend this morning with so many leaders in our community. 16 was the count for 4.65 miles. The route was as follows: R on 160 towards downtown, L on Main, Cross over Clebourne to Springs, R on Summersby where Springs ends, R on Unity, R on Tom Hall, Cross over Main to Clebourne, R on 160, L into parking lot.
Today’s COT was a reminder of the value in posting each morning. We have the opportunity to live life with High Impact Men that make us better. We discussed fatherhood, health challenges, stress, and being the leaders our community needs. Keep a lookout for upcoming challenges from The Fort’s SLT. We are needed now more than ever.
Thanks for the opportunity to lead, Anchorman. And thanks to the PAX for helping me start my day off on the right foot!
Aye!
Italian Job
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Warmup: None
The Thang:
BLIMP inspired workout
Burpees x 10
Lunges x 10
IWs x 10
Merkins x 10
Plank Jacks x 10
Route looked a lot like the state outline of Oklahoma. Tesla was the King with 4.25 miles. All others had 3+ including a minimum of 5 laps.
WARMUP: mosey around the lot and circle up adjacent to the bells. Various exercises with burpees sprinkled in between
THE THANG: it’s good to have a partner – took the Bells to the gym parking lot. Partner 2 ran between light poles while partner 1 started on 100-200-300: 100 curls, 200 swings, 300 flutters
When complete, pax took bells to a space of their choice in the lot and, based on the lot number, did the corresponding number of exercises with each number
Manmakers – 1st number
Swings – 2nd number
Squats – 3rd number
Switched Peking spaces and did the same.
MARY: made it back for more flutters and American hammers with the bell took us to 0600.
ANNOUNCEMENTS: Yes. Read your newsletter
COT: 5th core principle
WARMUP: SSH, Merkins
THE THANG: 7 of Diamonds-curls,manmakers,tricep extensions, halo lunges
MARY: kbell swings
ANNOUNCEMENTS: Him camp, adopt a highway, stuff the bus,
COT:
Uhaul was spinning the tunes by request which meant 80s and 90s rap hits. It is clearly a spiritual gift for him and the Pax appreciate it.
WARMUP:
Mosey around the parking lot
Windmills x 10
MNC x 15
Planks
THE THANG:
Separate into two groups (LIV tour and PGA Tour). Focus today would be KB exercises to improve golf swing accuracy and distance. Tours would do 3 sets of each exercise with 12 reps followed by a lap and then switch tours.
LIV
Hand Plank Reach
Merkins
Mtn Climbers
PGA Tour
KB Swings
Rows
IW
Lap then switch
Round 2
LIV Tour
Floor press
Russian Twist
Skull crushers
PGA Tour
Halo
Lateral swings
Slalom jumps
Lap then switch
All Tours
Goblet Squats
Curls
Big Boys
Mosey back to COT
COT: YHC had not Q’ed in some time and while I laid out a clear disclaimer, I failed to recognize that we had an FNG brought to us by Cohiba. Thanks to the pax, we were able to remedy this and provide him with a good name and explanation of F3 and the core principles.
I left the Pax with a question…what times in your life have truly brought you joy? Its a question that I was journaling about last night. What stands out to me is my wedding, the birth of my girls, seeing my girls succeed at something and the fellowship of the Pax
What has truly brought you joy?
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 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