“The more you sweat in training, the less you bleed in battle”

6 PAX took the fight into the Championship rounds

Weight was cold and heavy but everyone dug deep and finished strong.

Even time for a short mosey to cool down

Thank you Adjacent for the opportunity to lead

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13 HIMs braved the “feels like 12” cold for the unveiling of the new Shepherd’s Watch cinder blocks! We used those, plus some from the normal stash, for the entirety of the workout.

We walked with our blocks to the parking lot next to where I told kitty litter we’d be working out and got after it. The thang was partner up for a Cindy Dora with 100 OHP, 200 C4G and 300 chest presses while the partner walks the pickle. At one point the thoroughbreds from BiB finally showed up. Once finished, we walked back with blocks to the flag. Arms are sore.

DDD and HG2k25. Prayers for Kelly, prayers and praises for the commish’s son. MIAGD, gents!

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A long slow gradual warmup building up to a ring of burning fire in the fore arms and lower back. Untold number of RDLs, KB swings, high pulls, kB deadlifts, followed by some ground game (Mary) low slow flutters scissor, iso holds, chest presses from the 6

Wrapped up with calf burn.

Sorry for the technical issue with the blue tooth speaker. I know now not to trust the power outlets in the pavilion. Music was generally acceptable nonetheless.

Praises for the new Year

Prayers for those battling with health and emotional challenges and the loved ones supporting them through it all.

Happy Birthday to me 38 and feeling great!

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Co-Q Credit: Kitty Litter

4 for a non-:turtle: EC down to Kildare and back. An additional 30 gathered for a New Year’s Day Region-Anniversary Site-Launch extravaganza! We had an FNG, so we stumbled through the mission and core principles on the way to a FOLLOW ME around the small pickle to the dock for warmups. The PAX counted off by 1s and 2s and we headed for the rock pile.

Kitty Litter kept the 1s for rock work and Jigglypuff took the 2s for 7s on the hill. We flipflop’d after 10 minutes and repeato’d. Reconvene to put the rocks back and mosey to the flags.

At the flags, Mary consisting of the exercises created by the PAX last year – the M2H, Stingray Merkins, Stifler’s Mom, and CFH2M. Serious thanks to OTW for breaking up the motif – maybe we can explore a different part of the body this year.

COT where we named FNG Bruce ‘DeVito’ since he is the self-proclaimed shortest of his brothers. Hope to see him out again soon!

Prayers lifted up for Jerry’s family and for the new babies in our region (Brie spoken, Renfield unspoken). Huge praises for 2025 and our region – what a privilege to be a part of this and push to make each other better every day.

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Six pax, pleasantly surprised at how many INXS hits they remembered, built their strength while jamming to hits from the late 80s and early 90s. The chatter was intellectual at times, with a deep, lengthy linguistic debate on the proper pronunciation of the word “certain”. Can you really be certain of the proper pronunciation of the word certain?

Thanks for letting me lead. MIAGD!

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Ventured to Peak City for a cold, 13-pax Rooney/Puddles birthday celebration co-Q.

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17 came out on this frigid morning to ride the F3 . A lot of running with a sprinkling of 11s (sumo-squats on one end and a heels to heaven on the other).

Made it back on time for a pretty wild COT.

YHC signing out and headed to The Oakwood 24.

MIAGID!!!

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Presents were delivered BUT the shuffle did not.

We started out with some World’s Greatest Stretches. Then we went right into the Thang — a station-based, rotating, choose your own adventure (mostly… sorry Shipyard) timed circuit. We worked in dips on the new portable dip bars + exercises using 20lb and 40lb slam balls.

8 rotations for 8 PAX, then a new set of exercises. Real dips are hard. Tossing around a 40lb ball also gets tough.

The playlist was a shuffle directly from the Amazon Music curated “2024 Cooper family Most Played Recap.” Sadly, it ended up light on YHC’s selections and a bunch of stuff we didn’t know:
– Creep : Radiohead
– Fear and Fridays : Zach Bryan
– Watermelon Moonshine : Lainey Wilson
– Hold You in My Arms : Ray LaMontagne
– Stinkfist : Tool
– Rainbow : Kacey Musgraves
– Sun to Me : Zach Bryan
– Just Breathe : Pearl Jam
– Very Ape : Nirvana
– I Remember Everything : Zach Bryan + Kacey Musgraves
– Building Steam with a Grain of Salt : DJ Shadow
– Pony : Ginuwine

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7 HIM entered the Pave for a kettlebell circuit with some mary mixed in between sets. Brisk start. Appreciate the opportunity to lead. Welcome FNG Promo!

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Started off 9, but ended with 10 for the Four Parking Lots of the Apocalypse. Perhaps the hype of the name doesn’t match the workout, but intended as a mix of exercises to prevent boredom. The Q was strongly reprimanded for “stupid” counting on a certain exercise and considers that a badge of honor. Unclear as to whether the two minute sessions of partner exercises alternating to failure are welcome — but at least they aren’t Doras. Given the complaining, probably good for us all. MIAGD!

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