Only four PAX this morning at The Pub, two ran and two rucked. Headlamps and reflective gear was worn. Look both ways when crossing intersections.
The Pledge
COT
Announcement
Prayer Request
YHC closed in prayer
Author: Breaker Breaker (Page 8 of 18)
Disclaimer
Warmup
The Thang
With your desired coupon
- Curls x12 I/C
- O/H Presses x12 I/C
- Squats x12 I/C
- Bent over Rows x12 I/C
- Chest Press x12 I/C
- 12 Merkins- OYO
Rifle Carry big coupon to end of parking lot and back
Rinse and Repeat four rounds
KB Swings x 15
Step ups x 10 per leg
Rinse and repeat 3X
The Pledge
COT
Announcements
Prayer Request
YHC closed in prayer
Over and out,
Breaker
Disclaimer – we have an FNG
Warm-up
Pain Lab and Boot Camp split up.
Mosey to the middle school track
behind goal post, 15 Merkins and 15 Squats
run around track to other side for 15 Mountain Climbers per leg and 10 reverse lunges per leg.
Rinse and repeat for 10 laps or 2.5 miles and 600 reps.
Finish with some core work and mosey back to shovel flag for COT.
The pledge
COT
Announcements
Prayer Request
Namaroma and name FNG
YHC closed in prayer
Thanks for allowing me to lead you PAX this morning!
Over and out,
Breaker
Disclaimer
Warmup
- SSH
- Don Qs
- Imperial Walkers
- Gravel Pickers
- Mountain Climbers
The Thang
Start mosey towards BB court and along the way, stop under train trestle for wall sits with O/H presses. Move on to BB court for some BLIMPS
- Burpees x5
- LBCs x 10
- Imperial Walkers x 15
- Merkins x 20
- Plank Jacks x 25
- Squats x 30
Start mosey back towards Main St but make another stop under trestle, or for today it was like a sauna (hot, humid, and hot & humid)
Hip Slappers x 12 I/C
Dirty Hookups x 12
Shoulder Taps x 12 I/C
Wall Sits with O/H Presses x 10 I/C
Rinse and repeat x2
Short mosey to upper parking lot behind shops for some partner work, Dora 1, 2, 3.
Partner 1 runs around building while partner 2 performs exercise then Partner 2 runs while Partner 1 performs exercise.
100 Merkins
200 Squats
300 Flutterkicks
Once complete, mosey to back alley along train tracks for some Zombie Walks
Finish up at Shovel Flag for some core; LBCs, more flutters, American Hammers, Nolen Ryans
The Pledge
COT
Announcements
Prayer Request/Praises
YHC closed us in prayer.
Breaker Breaker
Disclaimer
Warmup
- SSH
- Don Qs
- Gravel Pickers
- Burpees
The Thang:
Mosey to the baseball field and back to upper parking lot
Goodies were placed in 10 parking spaces with a called exercise and # of reps. Each Pax finds a spot to start, complete the called exercise and reps, run around the parking lot and to the next exercise. Rinse and repeat AMRAP….
- Sandbag Bent Over Rows – 15X
- Large Coupon – O/H Presses x 15
- Kettlebell 35# – KB Swings x 20
- DB’s – Curls 10x per arm
- Large Coupon – Squats x15
- Merkins – X20
- Large Coupon – Flutterkicks w/holding coupon x20
- American Hammers x 25
- Ruck Plate 30# – Reverse Lunges x 10 per leg
- Small KB – Tricep Extentions x 15
I think we all completed two rounds with 2.6 miles of running
Back to shovel flag for the pledge.
COT
Announcements
Prayer Request
YHC closed in prayer
Breaker Breaker
Three ran while one rucked
The Pledge
COT
Announcements
Prayer Request
- Tesla
- Huckleberry
- Turtleman
- Praise for Freight’s Dad
YHC closed in prayer
Three stayed for coffee and QSource discussion on Infuence
Over and out,
Breaker Breaker
Disclaimer
Warm-up
- SSH
- Grass Pickers
- Don Q’s
- Imperial Walkers
The Thang;
Mosey around the track and then each PAX grabs a coupon out of YHC’s truck. Rifle carry to middle left side of track.
Round 1 x 25 reps
- Overhead Presses w/coupon
- Squats w/coupon
- Merkins (slick)
- Big Boys
- Curls w/coupon
- Walking lunges w/coupon (count each leg)
Round 1 x 20 reps
- Overhead Presses w/coupon
- Squats w/coupon
- Merkins (slick)
- Big Boys
- Curls w/coupon
- Walking lunges w/coupon (count each leg)
Round 1 x 15 reps
- Overhead Presses w/coupon
- Squats w/coupon
- Merkins (slick)
- Big Boys
- Curls w/coupon
- Walking lunges w/coupon (count each leg)
Round 1 x 10 reps
- Overhead Presses w/coupon
- Squats w/coupon
- Merkins (slick)
- Big Boys
- Curls w/coupon
- Walking lunges w/coupon (count each leg)
Round 1 x 5 reps
- Overhead Presses w/coupon
- Squats w/coupon
- Merkins (slick)
- Big Boys
- Curls w/coupon
- Walking lunges w/coupon (count each leg)
Round 1 x 10 reps
- Overhead Presses w/coupon
- Squats w/coupon
- Merkins (slick)
- Big Boys
- Curls w/coupon
- Walking lunges w/coupon (count each leg)
Mosey around the track and then grab coupon for a rifle carry back to picnic shelter.
20 Dips and step-ups
15 dips and step-ups
20 LBCs, American Hammers, and Flutter Kicks all in cadence
15 LBCs, American Hammers, and Flutter Kicks all in cadence
COT
Announcements
Prayer Request
- Turtleman
- Huckleberry
- Tesla
- Double Stack
YHC closed in prayer
Over and out,
Breaker Breaker
Welcome to the gloom, it’s 5:30am and time to get to work!
Disclaimer
Warm-up
The Thang:
Mosey around the school to end up on the track for some 11’s.
start out with 10 dips
run around the track, half way for 1 Lungesters (lunges both legs and a squat)
Repeat until 1 dip and 11 lungesters completing 2 miles
Mosey back to shovel flag
100 Mountain Climbers, 50 Jump Squats, and 25 Merkins and then mosey to end of parking lot and back
End with flutter kicks, LBC’s, and American Hammers
COT
Announcements
Prayer Request
Tesla
Turtleman
Huckleberry
YHC closed in prayer
Over and Out,
Breaker Breaker
Disclaimer
The Pledge
The Warm-up
SSH x 10 then 1 Burpee; Rinse and repeat adding a burpee until we reached 5 rounds
The Thang
Kettlebell Pyramid
- 5 Merkins
- 5 Big Boys
- 10 KB Swings
- 10Merkins
- 10 Big Boys
- 10 KB Swings
- 15 Merkins
- 15 Big Boys
- 10 KB Swings
- 20 Merkins
- 20 Big Boys
- 10 KB Swings
- 15 Merkins
- 15 Big Boys
- 10 KB Swings
- 10Merkins
- 10 Big Boys
- 10 KB Swings
- 5 Merkins
- 5 Big Boys
- 10 KB Swings
3 Rounds
- 15 Kb squats
- 15 Dips
- 15 curls
- 15 O/H Presses
- 15 Bench presses
3 Rounds
- Rocky Balboa – 20
- Step-ups -10 per leg
- Squats – 10
Finish off with
- LBC x 20 I/C
- Flutters x 20 I/C
- American Hammers x 20 I/C
Rinse and repeat but this round 15 reps I/C
COT
- Announcements – The Memorial Day Murph
- Prayer Request
YHC closed in prayer
Breaker Breaker
Arrived at Ingel’s on looked like everyone was already out on the routes. YHC had to look at watch to make sure wasn’t late. Then Mayor, Stripper, and Titman got of their cars. Time to get to work!
We ran and some walked (YHC ended up walking due to jacked up Achilles from the crazy CSAUP on Saturday)
Back at COT, YHC gave a short devotion on Mental and Emotional Health.
My Journey Through by Dr. Rob Carman
We all have different journeys we take in life, through bad times and good, but one thing is sure – if the Lord Jesus Christ is with us through the journey, we will make it through. I want to share with you my journey through depression. For many years, I suffered with what is known today as clinical depression. Throughout this, I struggled to understand what was going on and why this had happened to me. When I analyzed each of my steps, cause and effect, throughout this journey, what the Lord highlighted for me was the area of my thought life. I had much to learn about the power of thoughts, and how thoughts can transform your life. Like it says in the foundational Bible verse for this series, Proverbs 23:7, “As a man thinketh in his heart, so is he.”
The Bible makes this concept of the power of our thoughts plain and simple: as a person thinks on the inside, this is who they will become on the outside. Our character becomes the complete sum of all of our thoughts. As the plant springs from and could not exist without the seed, so every act of a person springs from the hidden seeds of thought. A thought is a seed; this seed grows not only into an action but also into an emotion. In fact, if you are in emotional turmoil this can be a great thermometer to indicate that your predominant way of thinking is off center and that negative, harmful thoughts are influencing your life. The soul attracts those desires which it secretly harbors, those things which it loves, and that which it fears. We do not attract the life that we want, but rather that which we are. The soul attracts that which it secretly harbors.
We think that our thoughts can be kept in the secret cave of our mind, but they cannot. We believe, “These are just thoughts, how can they affect my life?” The thoughts of our lives become the habitual patterns of our lives. I encourage you to decide today to do as Paul encourages us in Philippians 4:8, when he tells the Philippians to “Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.” Decide today to live free from negative and harmful thoughts and to replace them with God thoughts.
We all experience some kind of mental or emotional issues, but remember to fight off the negative and harmful thoughts that lead us down the wrong path and replace them with God thoughts! Remember this, “always be on your guard, stand firm in your faith, be courageous, be strong, and do everything in love.” 1 Corinthians 16:13-14
COT
The Pledge
Announcements
Prayer Requests – there were many!
YHC closed us out in prayer.
Breaker Breaker