Run around Massey, many options given to get 3.5, 4.5 or 5+ miles. Vuvu and Tiller loaded up on miles.
COT: Fast 5K, and prayers for kids and praises for F3 and what our brothers have given us.
WARMUP: Mosey, SSH, Cherry Pickers. Windmills, etc.
THE THANG: We celebrated 3/26/25 by hitting every light pole with 3 burpees/26 SSH/25 Flutters.
We ended up at the benches for a 50/50/50 Dora. 50 Derkins/50 Irkins/ 50 Step Ups.
Jail Break back up the hill to COT with 10 merkins, 20 squats, 30 CDDs at every 5 light poles.
Jwow
WARMUP:
Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers.
THE THANG:
Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We then ran (together) down to the lower part of the loop. For a portion of the run, pax had to do a moving exercise, determined by one pax drawing from a bucket ‘o pain. At the lower part of the loop, we then did 90 reps of a different exercise. Once all pax were done, we ran back to the top part in front of the school entrance (scaling a small wall that was part of the loop).
We repeated, counting down to 10 exercises. Here was the list.
100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
55 LBCs
50 Merkins
40 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups
We ended up skipping the lunges due to time, but we added some Bombjacks at the end, thanks to some nudging from BandCamp.
YHC had the opportunity to share my testimony and try to encourage all pax that each person’s testimony is their own uniquely, God-created, story…including the testimonies being lived out by our kids.
The mumble chatter was fantastic, as we learned perhaps a bit too much about CakeBoss’ impending first “official” colonoscopy. Thanks RainMaker for the opportunity to lead.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Went all around campus
Ran down Munn to Harris up ardrey to 160 down Jackson up Harris cut through school lot. Dropped off Twisty and did a new Kingsley loop cause Rockthrill encouraged us. :joy:
WARMUP: SSH, cherry pickers, Merkins
THE THANG: MOT #1: Charon’s Galley (4 pax)
Alt at each 50 yard increment for Pain Station
MOT #2: Other Pax…. Farmer’s Carry 2 Cindies
Stations (@ each 50 yard swap)
S.1: Tower of Power – each pax gets in 5…. SSH while waiting turn
S.2: gorilla Rows – 10- each … Windmills while waiting turn
S.3: Goblet – thrusters Squats – SYADS – 10-each…. MNC w/ Calf Raise
S.4: Step-Up-Curls – 10 each leg …. Cherry Pickers while waiting
S.5: Step-up-Thrusters – 10 each leg … HillBilly Walkers while waiting
S.6: Heel-Tuck WWIII Big Boys – Tuck heels close to butt, put toes in a coupon, then in the reclined position, do a coupon press, then sit up with coupon on chest and then do another coupon press
Imperial Walkers while waiting
MARY: not today my friend; maybe another time
ANNOUNCEMENTS: Luca 5K, read newsletter
COT: 30 minutes worth , directed by Change Order… Our role as father’s in the various stages of our 2.0 lives
Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker peters; plank stretches
–mosey Run–
Thang 1: Burpee relays, did 5 then 10, then 15
Thang 2: Mtn climber relays, did 20, then 25, then 30
–Short walk—
Thang 3: wall work
Wall sit,
Muscle ups, 10x
Wall tar jais in cadence
Thang 4: Fish Tracker: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – smurf jacks
–mosey Run–
Thang 5: leg lift loop dora: Partner 1 runs loop, other does leg lifts (we held onto the fence) cumulative to a 100 leg lifts
–Run to shovel flag
Some Mary
COT
American Jackal 3/17/2025
One Shining Moment
Warmup:
SSH
Imperial Walkers
Peter Parker
Plank, L arm high, R arm high
Hillbilly Walkers
Windmill
Cherry Pickers
The Thang:
PAX got ready for March Madness during the Hoops themed Bootcamp
– 2 X Hands Up defense – Shuffle: shuffled along the court perimeter with hands above shoulders. When whistle was blown, 10 plank jacks in place, then continue with shuffle.
– 3 X Defensive Drill – Eyes forward so PAX ran a route of Sprint, Shuffle, Nur, Shuffle, Sprint, Shuffle, Nur. When you get to a cone, shuffle around once then continue.
– 2 X Suicides – Gotta touch the lines, boys!
– Layup Line DORA
– 100 merkins
– 200 squats
– 300 CDDs
– 400 LBC (only got in 200)
– Two teams: first team does exercises above, go by highest/fastest PAX
– Other team must complete 4 layups in a row. If not, try again. Switch with first team.
– Backboard Taps – PAX bounced ball off backboard 50 times in a circuit
– Knockout: when you lose, do leg lifts on sideline
Fairway Drive and back
WARMUP: Dynamic Warmup included Butt Kickers, High Knees, etc. Then SSH, Hillbilly Walks, Mtn Climbers. Ended with 5 Burpees OYO
THE THANG: Mosey to loading dock for the Gauntlet (stolen from a Pusher Q many years ago). 10 exercises, 1minute AMRAP, 30 seconds rest. Exercises included SSH, Merkins, Squats, CDDs, Seal Jacks, etc.. Right down how many reps you did in a minute.
Then mosey to drop off lane for a classic Dora. Back to the loading dock for Gauntlet round 2. See if you can do one more rep than round 1.
MARY: No time for Proud Mary
ANNOUNCEMENTS: Blood drive
COT: Prayers for marriages, kids and community