Tag: Twister

Blue tutus and twister

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WARMUP: stretch and watch twister take pix of all the ladies in tutus.
THE THANG: 2 ruckers. Run to whiteville park then heat to Wally World so twister can take a poop 💩. I peed since we were there. 🤷🏻‍♂️ Run to golf course and head down Williams rd. Up the big fricken hill and over to the police station. Head back to COT.
MARY: nada
ANNOUNCEMENTS: a few things.
COT: prayers

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Four Corners & a Burpee!!

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WARMUP: Abe Vigoda, Cherry Pickers, Flying Squirrels, Imperial Squat Walkers, The Drill Instructor,
THE THANG: Four Corners on the Football field, 50yd line and end zone, pick a card, do the Thang, run, nur, karaoke, side shuffle to each corner. The 400m run around the track was a crowd pleaser. One burpee in the middle of the field in between sets thanks to @Twister who was pumped up to an ‘80s rockin’ soundtrack of Boston, Christopher Cross’ Ride Like the Wind, The Cars, Led Zeppelin, Van Halen. Indian run back to COT.
MARY: Box Cutters, Flutters, LBCs
ANNOUNCEMENTS: Black Flag workout, 08/04 Convergence @ PKMS, Shovel Handoff
COT: Prayers for @Cornerstone’s neighbors

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Options at Flight Plan

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WARMUP: Route explanations
THE THANG:
Option 1: WalMart loop
Option 2: 4 miler through Baxter with a few hills
Option 3: 5 miler through Baxter with a few hills
MARY: Nope-It’s a running AO
ANNOUNCEMENTS: HIM camp, Litter pickup
COT: Had to be there.

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Q copy from DD

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WARMUP: 5 burpees and run
THE THANG: copy DDs Q list. 3 exercises and then run. Burpees, bear crawl, OH Claps(10ea) run; hello dolly, dips, monkey humpers (15) run; plank jax, Amer hammers, squat jumps (20) run; seal jax flutters lunges (20) run ; CDD Mtn Climbers LBC (20) run ; squats merkins SSH (20) run back to COT 5 burpees. peachstand said we have 15 min. Let’s run another lap so we did another mile around the school. Inside voice came outside.
MARY: flutter Jax (ask Twister) gas pumpers, Freddie Mercury, LBCs and penguins with twister gas.
ANNOUNCEMENTS:
COT: love is work. Make it happen.

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Old School

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WARMUP: a warm-up with side, straddle hop NOT the first exercise
THE THANG: a lap around Runde park followed by a hill ladder with cinder block curls at the top and merkins at the bottom by twos until 20 reps; another lap around Runde; laps down and back the road with cinder block oH press by 2 to 20 and LBCs by 5 to 50-back to COT
MARY: 5 reps of FLUTTER JACKS
ANNOUNCEMENTS: PLEASE consult slack
COT: Pray for traveling mercies for uber; Fish Stix son wisdom teeth pray for addictions

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The Saints Go Marching 2×2, Hurrah-Hurrah

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WARMUP: NADA !!!
THE THANG: These saints went 2×2 as they marched up through the Kingsley Trail and back around the Soul-to-Sole kingdom. No Sasquatch sighting this time, but we did manage to try out some curls, incline merkins, dips, triceps, over the head ruck carry, low-squats, and finished things off with some Stair-Master segments. Back to COT for some Koality Time with my brothers.
MARY: None
ANNOUNCEMENTS: Newsletter, Bethel Men’s Shelter, Fort Mill Care Center, 4th July Convergence
COT: Closed in Prayer – For Family Trips, Healing, and our marriages

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SlowBurn:Running to the Chinese Massage 😳

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WARMUP:
SSHs
Mosey to the Chinese Massage
Hillbilly Walkers, squats, Merkins
Mosey to funeral home
Lunge walk
Reverse lunge walk
Mosey to entrance to FHC
THE THANG:
Do exercise at entrance
Run to top of driveway
Do accumulating exercise 1st,2nd…so on

1 Merkins x10=10
2 Leg lifts x9=18
3 Sumo squats x8=24
4 CDDs x7=28
5 Burpees x6=30
6 Wide arm Merkins x5=30
7 Donkey Kicks x4=28
8 Squat jumps x3=24
9 Flutters x2=18
10 Plank punch x1=10

MARY:
Mosey to Chinese Massage
LBCs, Freddy’s, Rosalitas, HelloDollys
Mosey to COT
Some more Mary all the way to 0600

ANNOUNCEMENTS:
F3Dads, Saturday guest Q at The Yard, keep posting
COT:
Prayers and Praises
Lots of health concerns, cancer, surgeries
Also lots of travel and prayers for safety
Family and praise for F3 and people in our lives

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