WARMUP: This is MP. That’s not really a thing.
THE THANG: Running with pushups
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: The warmup was led by Undertaker
THE THANG: The PAX ran to the fancy band training arena-bearcrawled to the field, army crawled and lunge walked to the opposite side. From their we executed an accumulator with Burpees, Squats, Merkins, Shoulder Taps, SSH and LBCs – it was complicated. Afterwards the Pax ran with exercise inserts and said the pledge.
MARY: yes
ANNOUNCEMENTS: Rucktober and D2D
COT: We asked for prayers for Rebels M and Barkley’s friend who recently passed away. We ask that God look after us as we live one day at a time and help us to not continually look ahead in anticipation
It was a honor and privilege to serve as Q
THE THANG:
Up 160, loop around Walmart, optional dip into GHMS, back to COT. 4.5-5 miles.
Welcome FNG Tinman! Thanks Assassin for the opportunity to lead!
WARMUP:
– yes and various with some mosey
THE THANG:
– jack webb: 1-4 push-up and LBC
– hill repeat dora: 100x big boy / 200x squat / 300x American hammer
MARY:
– airborne hip flex
ANNOUNCEMENTS:
– read newsletter
– bier-ruck on 9/28: 6@6for6
COT:
– was held
WARMUP: Run to the golf course
THE THANG:
Start on #1
Tee boxes – 10 merkins
Greens – 15 squats, 20 LBCs
Most got through 6, some got 9 holes. All ran 3 miles.
MARY:
Run back to COT
ANNOUNCEMENTS:
Read your newsletter
COT:
Remember we aren’t promised another day. Love on your family even when it’s hard. Give grace even to those that show you no grace.
WARMUP: Windmills SSH Nightclubs, Squats Merks Stretching, Mosey w buttkickers, toy soldiers.
THE THANG: Rebel :Partner up (3s) Merkin pumps with flutters – bottom of hill with Pull ups and Squats top of hill(next to JRROTC) 3rd partner is the timing of switching locations. Bass grabbed Q stick from Rebel and led the pax with rows of light poles (4) – w pain locations at each stop – increasing reps by 2 at each pole. 4 rounds completed w varying exercises for each round
Fogerty took back the Q stick for a quick round of JackWebbs ( squats/seal jax)
MARY: finishing with 3 mins of Mary led by NASA and capped off with Gemini closing out w a round of Russian Twists.
ANNOUNCEMENTS: Bethel, Christmas Party, DamtoDam,
COT: prayers and praises added by all pax as we went around the circle for everyone to share something.
Bass closed is out in prayer.
WARMUP:
9 motivators
Low slow squats
Merkins
Peter Parkers
Hill sprints x2
THE THANG:
Mosey to Print Shop
Obstacle course x2
Monkey bars. 1 Burpee for each bar you miss.
1 pullup at each pullup bar
10 dips on parallel bars
Station 1 – the timer
Run to flower shop and back. If you get back early pick up the 6. Scratch that. You WILL come back together. Today’s lesson is on checking your ego and serving your fellow man.
Station 2- pull-ups and dips
5-10-15-20
Station 3 – squats and lunges
5-10-15-20
Station 4 – Curls and Overhead press with the assortment of available gear
5-10-15-20
MARY:
Flutters and American Hammers
ANNOUNCEMENTS:
Bobber read the newsletter to us
COT:
A lousy excuse for a bed at the hospital while your wife is in labor
WARMUP: Pledge
THE THANG: Zipper with a total of 49 Merkins and squats. Do merkins first, the balance are squats.
MARY: None
ANNOUNCEMENTS: Its my birthday tomorrow and HIM camp
COT:
WARMUP: Wegs said peace out and ran away. The rest of us stuck around. Warmup stayed local at COT: SSH, cherry picker, low slow squat, merkins, windmill
THE THANG: We ran away from COT towards the bus loop and stopped at the corner for our first exercise…of the backwards accumulator. Started out with 10 bomb jacks followed by Apache 10 count from Mainframe. Next took off through the entrance and up to the front of the school for some Al gores while we waited and then did 20 diamond merkins along with the 10 bombs. Here is where Senator gave us an old school Apache 10 count where we learned about this redwood’s history. Next was back down to the corner where we stopped for 30…30 hammers, then the 20, then the 10. Undertaker picked up the 6 before we got started, because that’s what we do. Got us an Apache 10 from undertaker at this stop. We then ran to another entrance of the school for 40 squats, then 30 down to 10. To the back of the school we packed in 50 flutters down to the 10. Then we stayed there for 60 calve raises down to the 10. Then we ran back to COT. On the way, there may have been some merlot deposits but I think that’s what happens sometimes when you work extra hard and push…so good on you pax.
MARY: had a little time for some Mary
ANNOUNCEMENTS: newsletter goodies
COT: Wegs came back and left us without a wave. So prayers for him, lol.
WARMUP:
Ran over to middle school drop off loop
SSH
Windmill
Stretching
Moroccan night club
Little baby arm circles
THE THANG:
About 3 years ago I Q’d this workout and it was terrible. So I decided to bring it back since this was the same AO. Spider-Man was already predicting this was going to happen and he showed anyway. I believe he enjoyed it, but still complained. Senator was King, but the longest mile is still undefeated.
Do one lap each exercise (1/4 mile)
Bear crawl
Crab walk
Lunge walk
Run
Everyone finished bear crawl and lunge walk. Some finished the run, but no one was able to complete the crab walk lap.
MARY:
Few minutes of stretching once we got back to COT
ANNOUNCEMENTS:
COT: