Tag: Tesh

Walmart Trip

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– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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Latter Workout

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WARMUP: Side straddle hops, cherry pickers, windmill, hamsting stretch
THE THANG: 10X Each Exercise: K-Bell swings, goblet squats American K-Bell Swings, Calf Raises, Curls, Lungs L+R, Plank pull throughs, Sumo squat high pulls, Figure 8s, Merkins with K-Bell, American Hammers, Flutters w/press.
MARY: A Variety Of Leg lifts and hello dolly’s
ANNOUNCEMENTS: Read your news letter, Bethel Men’s shelter next Thursday from 5:30pm-7:30pm
COT: yes

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3 Mile Tour

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We had 19 for a 3-mile tour at Block Party. Here’s what we did:

Run to Fort Mill Church of God .3 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

Run to Unity Presbyterian .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs

Run to St. Paul’s Episcopal .75 miles
– 10 Burpees
– 20 Merkins
– 30 Squats

Run to the top of Main Street .6 miles
– 10 Burpees
– 20 Merkins

Run to Fort Mill Church of the Nazarene .6 miles
– 10 Burpees

Run back to COT .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

NMM
We are encouraged each year to choose our “one word” – the word that will guide our intentions, hopes, and maybe changes. This year I chose “stand.” There are times I will need to stand up for those without a voice. To stand firm in my beliefs and convictions. To stand out from my peers. But also, to stand down when the battle is not mine to fight. To me, stand represents who I will be when the pressure increases.

I encourage you to find your word – a word that will challenge you to do what you know needs to be done. Let it motivate you to stay the course when life gets hard. It’s a simple exercise that may pay huge dividends.

Aye!
IJ

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Partner bearcrawls at STL

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Disclaimer was disclaimers-hate me now… Love me later
WARMUP: windmills, downward dog, upward dog, runners stretch right, runners stretch left, shoulder taps,
THE THANG: partner up. One partner starts bearcrawling around EarthFare parking lot while other partner runs same direction around EarthFare until catches up with partner bearcrawling then you switch. Target is 4 laps around. Had to cut the four laps short at 3.75 bc needed to get the required 3 miles of movement in so moseyed for 7 mins at end.
next time have runners go opposite direction
MARY: keep that core tight.
ANNOUNCEMENTS:
COT: greatful for opportunities to lead family.

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What she said

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WARMUP:
THE THANG: 10+3 got Hived as I visited the DMZ and gave a KB lesson.
– <@U05RN7GSDLH> , <@U0904HV02BY> , and <@U05K5D10AG6> rucked it out. I believe that most of the world’s problems got solved, but as capitalists, you’ll have to pay to find out the answers.
– <@U03B9G9BXJM> came dressed for a chilly golf outing, complete with puffy jacket. Guys gave him a lot of crap, but they don’t have sensitive nipples, so they don’t get it.
– <@UGU3XR5RP> was in typical form. That means it was a non-stop stream of working hard at both the exercises and giving me a hard time.
– <@U087NCUTMPT> has HCed to bringing an additional 50 lb KB to the Hive from now on for those who are interested. So… no one.
– <@U19FA0Q8Z> is a grown-ass man. NOT a grown ass-man. Hyphens matter.
– <@UGYDCTRST> gave me a normal fist bump at the end, and after checking his temp (rectally, of course) to make sure he wasn’t ill, he recognized where he went off the rails and gave me the normal Slash treatment.
– <@U5DBBKTE0> was the standard and helped us with our form. That was the focus this morning, doing the right things the right way. When that’s the theme, he’s the go to.
– <@U0A25GTDDEJ> has his foot on the accelerator. But he’s not redlining yet. He wins the Helmet award for my favorite guy that had his VQ this week at Ring of Badgers (Fire).
– <@U06P97NSX17> was the sole representative from the Gaggle of Degenerates. Especially since the King of the Degenerates (<@USBP08L1G>) was occupied elsewhere.
– <@U5DKASDQU> was the WarDaddy today (see previous bullet as to why). On a side note, his new retirement gig is developing lesson plans for a new Minnesota Quality Learing Center franchise he’s opening on the WestSide.

This report is true and is able to be copied and pasted into the /slackblast by any man who wants those stats bumped up.
MARY:
ANNOUNCEMENTS:
COT:

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Minnow Party

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Lots of people showed up, unfortunately they got me on Q. Original plan was to run with merkins to Riverview elementary school, but with so many pax I decided to stay local. Plan was to run around town with Jack Webb. We began with five merkins and twenty overhead claps. Twelve stops around town increasing the rep counts by one and four respectively. Added some additional exercises (Squats, lunges, calf raises) while we waited for the six to arrive.
Total count: 126 merkins, 504 overhead claps.
we had time for a pairing sprint up the Massey hill.

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Prison Squats

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WARMUP: Run to hill @Gold Hill Elementary and did 15 SSH
THE THANG: 10 prisoner squats 10 big boys 10 merkins at every light pole up hit every light pole down w each 3 set exercise.
MARY: running back to COT
ANNOUNCEMENTS: Dam Bar, boat show per Mark Nestle
COT: what happens stays

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BRR prep Hill repeats

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WARMUP: mosey to bank Moroccan night club, cherry pickers, windmill, downward dog, honey mooner
THE THANG: hill repeats with 4 station 1st 10 x merkins, 10 flutters, 2nd 10 x merkins 10 box cutters, 3rd 10 wide arm merkins, 10 freddy mercurial, 4 10 x lbc 10 x squats. Last hill indian run last man 3 merkins
MARY: none
ANNOUNCEMENTS: bethel, 8 blocker on Saturday
COT: thankful for opportunity

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12 days of kettle bell

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WARMUP: morrocan night club, windmill, imperial walkers, hill billy walkers, plank, downward dog, honey mooner.
THE THANG: latter adding a new exercise for 12 rounds.
10 x curls
10 x goblet squats
10 x calf raises
10 x over head press
10 x american hammers
10 x pass thrush
10 x flutters with press
10 x lunges pass through
10 x simba
10 x push ups on bell
10 x man makers

MARY: america hammer, x and o’s, freddy merkins
ANNOUNCEMENTS: Bethel men’s shelter, convergence.
COT: thankful for another day and patience around the holidays

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Eve of the Lord’s birth – convergence

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WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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