DATE: 2022-10-07
AO: Sparta
Q: Zeus
PAX: Peanuts, Hightower, Pop Fly
FNGs: F3 DR PAX Crack
COUNT: 5
WARMUP: Warm up exercises at stations while fellowship jog around school. Sets of bear crawls followed by lung walks mixed in. 40 yard suicide run. One set of stadium stairs in the dark.
THE THANG: Two lunges burpee drop to two Merkins and burpee recover to feet and repeat. Completed over half of track until time ran out. MARY: Ring of fire LBC’s. 10 LBC’s each man for a total of 50. ANNOUNCEMENTS: The Grunt, Turkey Trot, Corn haul.
COT: There’s been a number of deaths of men in their early 50’s lately. Recently a well known Gospel musician friend of mine was found dead in his home Brooklynn home he was 50 years of age. A week later a well known Comedian 54 years old died in his home. Both died of heart disease. Continue to exercise your heart. Make sure you see your Doctor. Follow up on test and get an understanding on what you need to do concerning your health. Exercise your mind with positive thoughts. Check on one another and be kind to one another. We never know what someone is going through and if it may be the last time you talk or see that person. Amen
Ruck Solo
DATE: 2022-10-07
AO: Mor-Ruck-Ing
Q: citrus
PAX: citrus
FNGs: None
COUNT: 1
WARMUP: Nope
THE THANG: 4 miles, 1 hour
MARY: Nope
ANNOUNCEMENTS: Nope
COT: Nope
Virginia Fox Chase
DATE: 2022-10-05
AO: Compound
Q: Obadiah
PAX: Popeyes, Yardbird, Peanuts, NAFTA, Hightower
FNGs: Simba, Crack from F3 Wheaton
COUNT: 8
WARMUP: SSH. Good mornings, arm circles, WMH, cherry pickers, merkins
THE THANG: warm up lap followed by a rude catch me if you can.
Burpees are the entry starting with 10 and descending to 1.
Variations on these themes.
Partner A lunge walk, partner B 10 burpees then bear crawl to chase down…run to end of soccer field and switch. Chases involved broad jumps, crab walks, lunges, backward runs, etc.
Made our way down to 1 burpee head start sprint.
MARY: OH arm claps, merkins, calf raises
ANNOUNCEMENTS: Grunt coming up.
COT: Tom Kippur reminder to forgive. Grace and forgiveness are the most powerful force
4 Square… again!
DATE: 2022-10-06
AO: Highlands
Q: XL
PAX: Jag, willis, Hard Knox
FNGs: Gruber
COUNT: 5
WARMUP: SSH, Overhead Press, Arm Circles, Michael Phelps, Imperial Walkers, Willie Mays Hayes, Cherry Pickers, Downward Dog, Cobra Kai, Fellowship Lap
THE THANG: Ladder by 5’s of Select Exercises – Same exercise executed at each corner of the soccer field to complete 1 Round. 5 Burpees, 10 Flutter Kicks (IC), 15 SSH, 20 Squats, 15 x Ab routine (15 Big Boys, Flutter Kicks, Plank Jacks, WWIs), 10 x Merkins, 5 Forward Lunge into run x2, 5 Rear Lunge into run x2 to finish out. MARY: Outta Time
ANNOUNCEMENTS: None
COT: Keep your heart with all vigilance, for from it flow the springs of life. Prov 4:23. Its good to curate what you see, hear, and read – what you choose to consume. What media you consume affects your heart and will slowly impact how you live your life.
Ridin Solo
DATE: 2022-10-01
AO: Sandlot
Q: Traveler
PAX: Traveler
FNGs: None
COUNT: 1
WARMUP: Mosey
THE THANG: I’m not going to spill the beans. Saving this Q for next time, it’s a fun one. MARY: Did some abs and stuff.
ANNOUNCEMENTS: None
COT: Even when ridin’ solo, it’s fun to start the day with a good workout. Keep pushing.
