WARMUP: 4.5 mile route outlined for the PAX on hand. THE THANG: PAX ran 4.5 mile route outlined in the warmup. MARY: Nope not today. NMM: I did not do a great job this morning sharing words out of Matthew 18: 1-5. I will try and redeem myself here to hopefully better explain the point […]
4 on bikes, 3 for a run, 2 for a walk, & 1 for coffee! The intangible is the camaraderie that occurs at the Vine. Honored to meet and name our FNG Bobby Flay and enjoyed his arts and craft story complete with a little scar tissue. If you have never spent an early morning […]
WARMUP: pre stretch THE THANG: Out from AO, left on Saluda and take it as long in 25 min then turn around. MARY: ANNOUNCEMENTS: Read newsletter. COT: prayers and praises and I prayed us out. Appreciate the chance to lead this Friday morning AO Anchor Bar! Get on it Q schedule men!
WARMUP: SSH, Morrocans, Windmills, Imperials, HillBillies THE THANG: Mosey around the back of Academy grab some wall Peoples Chair, Curls, BTTW, Shoulder Press, BTTW Mosey a bit Curls, Tricep Extensions, Upright Rows, John Deeres, Mosey to the lot Swings, Curls, Tricep ext, Halos, John Deeres, Steph Curry, Around the World, Travoltas, Power to the people […]
Warm up: Stretches, moroccan night clubs, tempo merkins, low slow squats. Thang: Tabata stations- we alternated two stations with 40 seconds on 20 seconds off for 6 rounds (three sets at each station). After each set of stations we moseyed the parking lot and then moved to the next station. Stations were: Man-makers/Plank, curls/lbcs, Backdowns/squats, […]
WARMUP: THE THANG: Some ran, some walked, some rucked, some Coffeteria. 3 were out before and went long. 2 were sipping on the coffee when we retuned. MARY: ANNOUNCEMENTS: COT:
At times in my marriage, I have been way too selfish. Seven years ago I checked football against my wife’s wishes. By the end of the season, my marriage was at the lowest point it had ever been. It took an episode of The Office (of all things) to make me realize that I needed […]
WARMUP: IC SSH HW IW MNC CP WM THE THANG: STRANG OF PEARLS. Kept it simple stupid. Run and work. Mosey route was Sam’s Lowe’s charandas hoopers truist odarbys. Pearls: 10 Man Makers 20 KB Swings 20 Tricep Ext 20 Halos (10 each) 20 Merkins (IC: 5 reg, 5 diamond, 5 wide, 5 ranger) 20 […]
The Ruck Loop. Rasta had to bail before video. https://youtube.com/shorts/qEaFsuZgyKc?feature=share
WARMUP:: Moroccan Calf Raises SSH Low Slow Merkins Shoulder stretches Supermans Lunge Stretch THE THANG: Half the group with Sally, half with flair Sally: Question 1: What 3 presidents died on July 4th? Workout – Mini Murph Correct – 10 Pullups, 20 Merkins, 30 Squats Incorrect – 20 Pull Ups, 40 Merkins, 60 Squats Question […]