Author: Breaker Breaker (Page 1 of 18)

Disclaimer

Pledge

Warm-up

The Thang:

Let’s mosey

Stop for Circuit One: 3 Sets

• Squats x 15
• Merkins x 10
• Reverse Lunges x 10 per leg
• Plank – Hold for 45 seconds

Let’s mosey again….

Stop for Circuit Two: 3 Sets

• Jumping Lunges x 10 per leg
• Dips x 10
• Freddy Mercury’s x 15
• Side Plank – 30 seconds per side

Let’s mosey again…..

Stop for Circuit Three: 3 Sets

• Burpees x 10
• Glute Bridges x 15
• Mountain Climbers x 20 (count one side)
• American Hammers x 15

Mosey back to shovel flag where we finished off with some derkins, step-ups, and more dips.

COT

• Announcements
• Prayer Request

YHC closed us with prayer

Breaker Breaker

This was supposed to be a site Q hand-off but Tooth Fairy ended up having a last minute out of town work travels. However, YHC kept the Q spot and made sure the PAX got their money’s worth this morning.

Disclaimer (we had a FNG)

Warm-up

Mosey around the parking lot to where all the toys were laid out.

We had several stations, some with large coupons, small coupons, KBs, DBs, and a sandbag. Each station was marked with required exercise and # of reps. After completing all stations, run a lap and then rinse and repeat. I think most everyone got three rounds and some were close to four rounds.

COT

• The Pledge
• Announcements
• Prayer Request
• FNG Naming

Thanks to Gashouse for allowing me to be your Site Q at what I call one of the “Best AOs” in Gastonia. And thanks for all the support and all the PAX who stepped up to Q, keeping it the AO the best.

Thanks to Tooth Fairy for stepping up and taking over as Site Q. I know he will continue to carry on the great tradition and ask you all to continue to support him.

Breaker Breaker

Pledge

Disclaimer

Some ran and some rucked! We all got in some miles.

COT

prayer requests

announcements

YHC closed in prayer

I think a disclaimer was mentioned, maybe not.

The Pledge

We all set our watches and took off running. The six finished up right at 6:15am while everyone else was getting in their post run stretching. Never mind, Sargento was the only one stretching when YHC came in.

COT

Announcements

Prayer Request

YHC closed us in prayer

Disclaimer

Warm-up

Mosey to side street down pass elementary school. 

50 Squats

50 Merkins

5 Burpees

Run a lap

40 Squats

40 Merkins

5 Burpees

Run a lap

30 Squats

30 Merkins

5 Burpees

Run a lap

20 Squats

20 Merkins

5 Burpees

Run a lap

10 Squats

10 Merkins

5 Burpees

Run a lap

Mosey up side street and at stop sign, some A/H’s, crunches, and flutter kicks. Continue mosey back to shovel flag for COT

The Pledge

COT

announcements

prayer request

YHC closed in prayer

Based on the weather forecast, assumed run/ruck was going to a very, very wet morning. For the first half we had a light rain and then during the second half of run, the rain came.

we had two Ruckers and four runners.

COT and YHC closed us in prayer.

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

Disclaimer

Warm-up

Today is block day, go locate the blocks and then carry back to the parking lot.

The Thang:

PAX divides into four groups, with each group bringing their coupon to their designated corner. They perform the below specified exercises 10 times at each corner before proceeding to the next one. However, before moving on to the next corner, they must bring their coupon to the center for 2 burpees, and then they can proceed to the next corner. Rinse and repeat five times!

Corner 1

• O/H press
• Bend over rows

Corner 2

• Curls
• Squats

Corner 3

• Chest Presses
• Flutter Kicks

Corner 4

• Swings
• Tricep ext

Center x2 blockees

Put blocks away and then back to the shovel flag for the Pledge.

COT

Announcements

Prayer Requests

YHC closed us in prayer.

Breaker Breaker

Eight runners and one rucker!

No FNGs

The Pledge

The Thang:

We ran while one rucked

COT

• Announcements
• Pray Request

YHC closed us in prayer