Ran around the high school
Climbed walls
Learned leadership
TBD by Q
Nice cool breezy morning for a stroll through Massey. Great to be on the eastside as the expansion rolls on.
Time Machine got the watch alert for NO SCHOOL TODAY. Enjoy that!
Prayers for @clickbait and all who have been up there from the Pax and those who are going.
Prayers for the Florida area this week.
Prayers for a Pax wife who has a job interview this morning while also just having discovered that dreaded “lump” that we are hoping is nothing!
:pray:
COP – mosey to base of hill for various exercises I/C. Greeted late arrivals (they know who they are) with Monkey humpers.
the main thing – Partner Dora because you’re there for the man next to you.
50 – swings
100 – squats
150 – curls
100 – squats
50 – swings
10 minutes of Tabata – called various exercises for 45 seconds and rest 15 seconds
Moved on to 5 minutes of Mary to complete the trifecta and take us to COT
Announcements – read your newsletter
COT – 5th core principle
Warmup
SSH
Imperial Walker
Hillbilly Walker
Merkin
Honeymooner
Downward Dog
Mosey to bottom parking lot
Parking lot bear crawl
Crawl 1 space do a burpee
Crawl another spaces do two burpees
Crawl 10 spaces
Lunge same deal
Lunge 1 space do a big boy sit up
Lunge another space do another sit up
Half bear crawl and half lunge walk final set in lot
Mosey to bottom of hill
Dora
100 merkins
200 squats
300 LBC
Partner runs to top of hill and returns
Bear crawl 3 lights up hill Mosey to COT
Mary
Played a classic game of Uno and <@UNKNC6XNZ> was the winner! No burpee penalties were issued! Great job.
Blue – Merkins / Curls
Green – LBC
Yellow – Squats / Goblet Squats
Red – lunges / Chest press
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color
<@U05RN7GSDLH> was doing his Site Q duties and looking for the next leader to pass the Shovel Flag :flag-us:on to. :pickup_truck:
<@U05K5D10AG6> and his canine friend were in full effect. Checking form and sniffing for clues. :dog2: :mantelpiece_clock:
<@U07QXBKKF5F> posted for only his third time but already looks like a pro! Good work! And happy birthday to his 2.0 (son) :partying_face:. Just keep posting.
<@UN6PTD007> brought all the deep dish pizza from Chicago he could find and was King of the workout. :pizza: :prince:
<@UNKNC6XNZ> was singing :microphone: Do You Really Want To Hurt Me? And my answer was yes, with all the lunges we did.
<@UST30T7FF> or… Ruby! Ruby! Ruby! (See Kaiser Chiefs) was always encouraging and probably the strongest man there. So much so that he left the workout on his own two feet. No car. :muscle:
<@U061P7HUFRR> was out selling insurance and running laps around guys half his age. :male-office-worker:
YHC was blessed to lead such a fine group of men who want to get 1% better today in their mind, heart and body.
My report is trueish and is open to interpretation.
The Thrill is gone. :v:
Mission, Principles, Eastward Expansion
We did stuff attached
Run to Valero
Run back down Nims Lake Road to pond
Circle back to COT
4.3M
Week 2 Iron Pax
WARMUP: (all in cadence)
– SSH X20
– Merkins X10
– Peter Parkers X10
– Windmills X10
THE THANG:
DIETZ (10 Rounds)
– 5 Pull-ups
– 15 KB Swings
– 15 Merkins
– Run 200m (ran to the speed bump after the cross-walk)
Back to COT for 36 burpees and 5 minutes of Mary