It was the day after the Extinction run. 5 brave souls showed up to Members Only.
2 Ruckers started at 6 and the remaining three ran 5 miles starting a 6:30 am.
Pledge
Annoucments
COT
Day: November 8, 2021
Nice morning from what I remember. Light crowd but we got it done.
Warmup :
2 min stretch
MNC x 10
SSH x 15
Monkey humpers x 15
Thang:
10 burpees in cadence
AMRAP : 1 min
Squat curl press
Merkins
Flutter kicks
Tricep extensions
Plank jacks
Halos
Squats
10 burpees in cadence
Dirty Dogs
KB swings
Curls
Big boys
Chest Press
Baby makers
SSH
10 Burpees in cadence
American Hammers
Bobby Hurleys
Rows
Front raises
LBCs
Calf raises
Mountain climbers
10 burpees in Cadence
Rocky balboas
Chest press
Pull overs
Nolan Ryans
Time…. Wasn’t pretty for me but it got done.
The day has come and I am 50… WOW
Pledge
Warm up: SSH, Merkins, & some stretches
Group of 8 for boot camp
mosey up to the stairs behind the church for some partner work :
LBCs, flutter kicks, squats, baby makers, merkins, monkey humpers- hundreds of each
Mosey around to the back of the church for some Route 66 merkins and high knees
Mosey around to the front for some suicide drills per parking space on the right.
Mosey back to the start
Times up
Announcements: Extinction Run in an hour, blood drive, Christmas Party
Prayers request: family member, Pax on IR and job search, our Nation
Prayer to end
EZ out!
Great morning to get out and run, it was a surprise to see Love Boat today.
He let us know things are going well out west, and the volcanoes and earthquakes have only woken him up once.
After we said our hellos it was time to mosey.
Bible Verse is Proverbs 13;20
walk with the wise and become wise, for a companion of fools suffers harm.
Sometimes we act foolish but I must say I have never had the pleasure to be around such great Men.
Announcements: Sign up for the Christmas party coming up December 11th.
Big Pappy needs baby wipes, for the foster child closet.
Prayer request: safe travels back home for Love Boat, SA’s family, and a little girl who is in need of a heart transplant.
recently her Dad committed suicide and her Mom is giving up and not engaging much with the world.
All of us as we go through our lives this week.
The Bed Pan is Full!