Fitness. Fellowship. Faith.
THE THANG: Neighborhood ruck including all of Laurel Hill.
COT: what are you passionate about !?
THE THANG:
1. HILL WORK – We started at the top of the hill. Run down hill and do 1 burpee at bottom. Run up hill and do 1 burpee at top. Do this 11x.
2. 2 FORWARD 1 BACK – In the big parking lot we started at a station and did 11x of 1st exercise, then moved to another station about 25-30 yards away 11x of a 2nd exercise, went back to 1st spot did it again, and then back to the 2nd spot. We moved forward like this through 6 stations (wide merkins, squats, diamond merkins, bobby hurleys, drydocks, and lunges).
3. CRUNCH ZONE – We broke in the new practice turf by doing 11x of the following: American Hammers, H2H, flutters, LBC, Big Boys, Right Crunch, Left Crunch, Gas Pumpers, Hello Dolly, Freddy Mercs.
ANNOUNCEMENTS:
Sign Up for Q calendar. IPC is in September.
COT:
Following the Ruck, we discusses being vulnerable, sharing problems, and being open to seeking help. These topics tie into the QSOURCE OTB that we are experimenting with on Sunday mornings to potentially have a non exercise AO that focuses on teaching leadership principles. This is continuing on the Grow School Leadership training from the GTE, and the concept of “unlocking” men.
THE THANG:
– I had planned my workout but left the exercises blank. At the end of the warmup each man called out an exercise and I randomly filled in the blank for what was next.
– Ran to the track. Went around the backside half lap, through the bleachers, and ended at the half wall near the front gate.
– For Act 1 at the half wall we did a set of step ups and merkins doing 5-10-15 each alternating between the two exercises. We followed with another set of derkins and mountain climbers.
– For Act 2 we moved to the end zone for take 5 every 5. We moved across the field stopping every 5 yards to do 5x each. First pass was alternating hello dollys & copperhead squats, second was lunge 10 yards and do 5 LBCs, third pass was alternating SSH & V-ups, and the final pass was 1 burpee every 5 yards.
MARY:
– Nolan Ryans
– Superman / banana
– Shoulder taps
– Ankle taps
– Flutter kicks
– Freddy mercurys
ANNOUNCEMENTS:
– F-3 Uncovered
– Please fill up the q calendar
COT:
After attending the funeral last night for Sarah I was struck by the impact she had by her big joyful smile and her passion for art. There were many other things but these two things really stood out. Question: Am I smiling enough? Also, what beauty or goodness am I bringing into the world with my talents?
“The aim of the person of faith is not to be as comfortable as possible but to live as deeply and thoroughly as possible – to deal with the reality of life, discover truth, create beauty, act out love.” E. Peterson
Stationary Butt kickers – 50 single
Stationary High Knees – 50 single
Side Straddle Hops – 25
Neck rolls
Shoulder shrugs – forward / Back
Gorilla Walkers side to side
5 to the right
5 back x 2
Mountain Climbers 50
End Zone:
Shuffle to 50
Shuffle Back
Cross overs to 50 – Face Bleachers
Crossovers Back – Face Bleachers
Lunges 25
Lunges back
Gorilla walkers forward
THE THANG:
Jog to 50
50 Mountain Climbers – Single
Sprint back
Lizard Walk to 20
Lizard Walk back x 2
Run Bleachers X2
15 Up Downs or Burpees
Run Bleachers
15 Up Downs or Burpees
Hold plank waiting on 6
10 Box Jumps
10 Jump Squats x2
Circle up
Shin Box Rotation x5
Into a runners stretch
Each side x2
Arm Circles
25 forward
25 Backwards
25 side Thumbs down
50 LBCs x2
MARY:
ANNOUNCEMENTS:
COT:
“The pathway to what’s real is through the hardest thing you can do.”
J. Peterson