Fitness. Fellowship. Faith.
THE THANG: coffee ruck. 6-10 oz curls during ruck
MARY: stretching
ANNOUNCEMENTS: genesis ruck launch
COT: 988
THE THANG:
43 of everything! Take a tour of juco, stopping at every parking spot and doing an exercise.
We did in mostly the right order:
– Burpees
– Squat
– Lunge
– Merkins
– BBS
– 43 second bar hang
– Overhead press
– One legged RDL
– Flutter kicks
– Squat Jacks
– Zombie Crunch
– LBC
– Plank
MARY: non official. finished with plank at the flag to time.
ANNOUNCEMENTS:
disk golf tournament will be moved. New date will be announced
COT:
“Whoever is slow to anger has great understanding, but he who has hasty temper exalts folly.
Prov 14:29″
How is anger related to great understanding and folly? A few thoughts.
Great understanding:
– By being slow to anger, you are able to see from others perspective
– You understand what’s important in life. Most of the things we are angry about are not the import things of life.
Exalts Folly:
– Anger drives away those we care most about.
– Encourages retaliation
– Doesn’t solve problems
THE THANG:
7’s: lunges, jump squats, bear crawls in between
7’s: big boys, American hammers, hill run in between
7’s: curl & oh press, dips, mosey in between
7’s: calf raises, parking curb merkins, mosey in between
MARY: no time
ANNOUNCEMENTS:
COT: talked about the history of Labor Day. Thanked everyone for their contributions to their work.
THE THANG:
Clock Puncher
MARY:
No
ANNOUNCEMENTS:
Iron PAX starting.
Quacken workouts on Monday will be at 0530 starting this Monday. PM workouts on Monday will be reevaluated next Spring.
COT:
“The Hiding Place” br Corrie ten Boom
A true story of courage, faith, and forgiveness.
THE THANG:
Light stretch:
Downward dog
Calf stretch
Glute stretch
Lunge to one light pole
Run two light poles
Karaoke to the right one light pole
Run two light poles
Karaoke to the left one light pole
Run two light poles
Burney one light pole
Repeat to the road
Run to quarry on the way to base camp
Grab a rock
20 curls
20 Tricep extensions
Repeat 10 of each
Jog to base camp 2x
10 big boy sit ups
Run to second large tree and back
Repeat
Run the path to the overlook
BSIA baby!
Run the loop
10 calf raises at the stairs
20 American hammers at the start
Repeat
Jog to the parking lot
Rock around the clock
Start at 6 o’clock run counter clockwise
At 9 o’clock – 20 squat jumps
Reverse direction run to 12 o’clock
12 o’clock – 15 dead bugs
3 o’clock – 10 hand release merkins
6 o’clock – 5 manmakers
Run to rose bowl
25 dips at top
25 LBC at bottom
Muscle beach
Mini Murph
25 pull-ups
50 merkins
75 squats
MARY:
Get comfortable being uncomfortable.
Don’t be afraid to fail.
Failure means you have put yourself in a position to learn and grow through experience.
Put yourself in a position to fail…fail fast, fail safe, fail forward…learn and grow from the experience.
ANNOUNCEMENTS:
COT: