Author: Jonathan Roberto

A cold Sunday morning at Coconut horse.  We had 3 runners, 3 who rucked, and 2 afterwards added for q source.

Announcements: Convergence before the community foundation run and Elimination run at Primal on April 20th.

Prayers: Huckleberry and Turtleman

COT

In for Q source with discussion of Bridging the divide. Using the book “3Practices for Crossing the Difference Divide” by Jim Henderson and Jim Hancock.

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Disclaimer

Pledge

Warmup: SSH X15, Stretching, 15 gravel pickers

Mosey to the first bank

• 5 burpees with a lap of a bank, 30 LBCs with a lap of a bank, 30 flutters with a lap around a bank, 20 dying cockroaches with a lap of the bank. 3 rounds.

Mosey to next bank

Wall work – wall sits, shoulder presses, 20 each

3 rounds of: 10 dips, 10 durkins, 10 lunges each side

Mosey to the rock wall

10 step ups each leg

30 heel raises

10 step downs each leg

Mosey back to pelicans

Stretching to finish up

Announcements:

Prayer requests: Maybelline family, Turtleman, Huckleberry, Jackson Hall, Anchorman, Bubba Sparxx

COT

Thank you for the opportunity to lead. YHC Winehouse

Beautiful cold morning at Coconut horse with a temp of 12 degrees. Thanks to Roscoe for getting the crew started as YHC finished up in the crawlspace using the M’s hairdryer to thaw out a frozen pipe. Some ran some rucked. A brave 7 got started on time. YHC was able to go solo 15 mins later.

All parties returned for an quick abbreviated COT with prayers for everyone and a desire to get out of the cold.

Returned to q source at the famous Seattle Coffee shop with a talk of Humor. Short Sale joined for the q source. Thanks to Admiral McRaven’s “Hero Code”,  a chapter on humor seemed very fitting for the day. Nothing better than the use of humor to break the gloom and the ability to laugh at yourself. 5:30 in the morning hairdrying a pipe in a crawlspace. Jokes were said, some funny stories were told and laughter was had. Guess he was right.

Disclaimer

Pledge

15 SSH

20 Imperial Walkers

15 gravel pickers

Mosey to Gaston’s hill with 5 squats at each lamppost

Up the hill with 5 merkins at each mailbox on right

Down the hill with 15 heel raises each mailbox on right

Mosey to Dollar General

11s doing LBC’s  and flutters

Mosey to Food Lion 4 corners stacked

5 burpees

10 plank Jack’s

10 LBCs

10 squats

Mosey back to wall for 25 step ups followed by 25 dips

Mosey back to Pelicans

Stretching and round Robin to complete

Prayers for Simpson family, Clutch’s father, Turtleman, Jackson Hall

Announcements chad 1000

Thanksgiving frisbee

Christmastown 5k

COT and closed out with a prayer

Pledge

All activities signifying aspects of 9/11 and 343 firefighters lost at the incident

9 SSH

11 squats

Mosey to the castle

3 pull-ups

4 merkins with a mosey lap around playground

Repeated 3 x

Mosey to lot

Run to each island performing 10 merkins

Completed at 11 islands to signify 110 stories of Trade tower 1

Repeated for return completing 10 Mountain climbers at each island to signify 110 stories of Trade tower 2

4 square consisting of:

9 LBC

9 LBC, 11 flutters

9 LBC, 11 flutters, 9 superman pull-ups

9 LBC, 11 Flutters, 9 superman pull-ups, 11 Nolan Ryan’s

Repeat cycle

Mosey back to pelicans with exercise at each lamppost pole of alternating 3 burpees then 4 squats.

Announcments:

2F lunch the 20th Pita Wheel Gastonia

Iron pax week 2 at the ricky boby

Prayers:

family members

Quinn family

Turtleman

Huckleberry

Watts ups nieces son

All those directly and indirectly effected by 9/11

COT

 Disclaimer 

Pledge

15 side saddle hops

15 gravel pickers

Mosey to the shelter

3 rounds of 10 dips, 10 durkins with mosey around the lamppost in between

Performed 11s across parking lot including squats and big boys

In the parking lot mosey to each island with alternating 25 LBCs then 25 flutter kicks until the last island.

Return back to the outhouse with lunge walk to each island followed by 25 squats at each island.

Mosey up the roadway with 5 merkins at each lamppost.

Exercise circle to finish up.

CoT

Announcements 

2F lunch 8/16 Pita Wheel Dallas

F3 dad’s Folsom 8/19

CSAUP Peak to peak 8/27

Coconut horse derby Sept 3

Convergence at FUSE Sept 4

Prayers

Turtleman, Norwwod, Mayor, Bubba Sparxx family in PA

Thanks for the privilege of a VQ

~Winehouse