Day: March 22, 2024

Disclaimer

Warm-up with various exercises…

The Thang:

Mosey lap around track then back to center by bleachers for instructions.

Stack/Unstack

• Mike Tyson’s x 10, run a lap
• MTs x 10, Squats x 10, run a lap
• MTs x 10, Squats x 10, and A/Hs x 10, run a lap
• MTs x 10, Squats x 10, A/Hs x 10, and Mtn Climbers x 10, run a lap
• MTs x 10, Squats x 10, A/Hs x 10,  Mtn Climbers x 10, and SSH x 10, then run a lap
• MTs x 10, Squats x 10, A/Hs x 10, and Mtn Climbers x 10, run a lap
• MTs x 10, Squats x 10, and A/Hs x 10, run a lap
• MTs x 10, Squats x 10, run a lap
• Mike Tyson’s x 10, run a lap

Almost 6:15am, fellowship mosey to shovel flag, oh yea, no Site Q, no shovel flag, time to improvise since no flag on school flag pole. Use YHCs cell phone to retrieve a pic of the US flag for the Pledge.

COT

Announcements

Prayer Requests

YHC closed us in prayer.

It was get back to TRB, its been a while since posting here. Thanks men for allowing me the opportunity to lead this morning!

Breaker Breaker

Disclaimer

Warm-up

The Thang:

Mosey to lower round-a-bout for some Bo Dereks; 10 squats and then mosey up hill just short of top round-a-bout for 10 hand release merkins. Rinse and repeat until YHC calls time…

Time – mosey back to shovel flag for COT.

The Pledge

Announcements

Prayer Request

YHC closed in prayer

Warm up was “standard” :

SSH, Hilbillys, Windmills, Gravel Pickers, and Moracin Night Clubs

Now on to the “sadness”! If I learned anything this morning, it’s that F3 Gastonia should not enter into any pick up basketball tournaments, or if they do the opponents strategy should be to foul and put as many PAX on the foul line as possible!

The stipulation was simple, each PAX was to take a free throw, If the basket was made we would all do 5 SSH, if it was missed we’d do 3 burpees…..

Well after about 13 of the 21 we had to stop because we had only done 5 SSH and 36 burpees, I could see where this was going and we had other things to do.

Next was a 3 x 3 on the benches: We did 20 step ups,  10 dips, and 10 Derkins, for 3 sets with a lap around the basketball court in between sets

We moved on to some STACKING 4 Corners: 10 Merkins, 15, Jump Squats, 20 Lunges, and 25 LBCs, and of course you have to UNSTACK what you stacked so we did just that!

We almost made it through a DORA 1 2 3  with 100 Big Boys, 200 Squats, and 300 Flutters , but the time ran out before we could finish so we took it back to COT.

Thanks to PAX that came out and thanks to Radar for the oppertunity to lead!

Although I’ve never attended Pain Lab, this is essentially Pain Lab.