Author Archive Bunyan

Soggy Chutes and Ladders – (not intended for children)

We had an opportunity to test our commitment today and face the rain and weather.   Working out in the cold rain SUCKS and it can be a real motivation killer.  I am proud of the men who chose to show up and push back against the weather…..it was my honor to be there with you.

Warm up:

15 Side-Straddle-Hops

Forward and Backward Arm Circles  and Triceps strecthes

15 Imperial Walkers

Leg Stretches.

The Thang:

Ladder #1  Merkens and LBC’s (25 reps) step by 5

Bear Crawls & Crawl Bears then Crab Crawls and Crawl Crabs (2 sets)

Dissected Burpees #1 (Squat, Merken, Jack, Jump)  10 reps each

Ladder #2  Captain Thor’s (1:4 ratio) of  Big Boy Situps : American Hammers (we only went to 9:36)

Ladder #3  Thrusters and Speed Skaters (20 reps) step by 5

Ladder #4  Captain Morgans and Kettle Bell Swings (20 reps) step by 5

Dissected Burpees #2 (Squat, Merken, Jack, Jump)  10 reps each

Boxing Jabs with Bricks (20 cadence call) / Canadian Beavers with Bricks (20 reps)   X 2 sets of each

Ladder #5  Coupon Curls and Bent Over Rows  (25 reps) step by 5

Romanian Dead Lifts (10 / leg)

Leg Stretches.

Moleskin:

Finished up with Sledge-o-Matic retuning to the group after his 1-hour walk in the rain as he is recovering from a medical procedure.

Announcements:

Blood Drive on Oct 7th?

CPR training next Monday at 6pm at Weddington Methodist

Acknowledgement of today being Nation ITP awareness day.  Turnbuckle’s mom sadly died of this disease in 1999.

Christ Closet needs help on Tues & Thurs.

Oh Susie Q school – baby I love you.

The Warm Up

Spent some time going over proper cadence calling, speaking loud and clear.

Each PAX led a warm-up exercise to practice leading

Fuse-box did an excellent job of ‘what not to do’ in calling cadence and beginning a mosey.

The Thang

  • Mosey to front of school.
  • Went through some abdominal exercises as examples of a good ‘Mary’ while group waits for the six.   Learned about 7’s or 11’s where we did squat-jumps and Merkins
  • Learned about stage exercises and use ‘4 corners’ to cover (dry-docks, crab dips, LBC’s, flutter kicks)
  • Moseyed a little further and did some bear crawls and partner exercises (partner 1 does Dirkens and partner 2 Runs to hydrant and back… then traid).
  • Mosey using Indian Run with Burpees.    Arrived and rock pile and covered some improvised gears exercises with rip/rap rocks (curse, shoulder presses and triceps extensions)
  • Learned about Paula Abdules (two forward and one back) between light poles.   Burpees and American hammers at each stations.    An audible was called due to lack of time.   The group did a ‘Jail Break’ hard run back to the parking lot to conclude the workout.

Mole Skin

This was a well led school which gave clear examples of well led and poorly led activities.  After the workout, the group went through a document which summarizes key points on what a well let Weinke looks like.   Important emphasis was given to safety and care for the participants.

Start on time. Remember the DiCCS.   Be mindful of people in the 6.   Keep the team active.  You are the leader so LEAD.

Chastain shared the ‘Invictus’ poem

 

Announcements

Continued prayers for Centerfold’s wife.    Mayhem’s friend returning to Texas