Route: Munn to Harris to Spratt to White. Down Jackson back up Harris to Munn to Panera
5 was the count at Ballroom this morning for a little light pole palooza. We hit chest, back, legs, arms, and abs with plenty of mumble chatter mixed in.
Cold morning, but the work still got done. Even while nursing the Achilles, we found a way to break a sweat and keep moving forward.
Bonus points for one heck of a sunrise to kick off the day.
WARMUP: Cherry pickers, SSH, then a mosey to the church parking lot.
THE THANG: DORA with 100 Merkins, 150 Dips, 200 Big Boys, 250 Squats.
Ran to back side of Harris Teeter for wall sits and farmers carry with cinder blocks.
Headed back to COT for some core work until the clock struck 6.
ANNOUNCEMENTS: newsletter, and a ton of events going on this weekend.
COT: Prayers and Praises all around. Appreciate everyone helping me for my VQ and can’t wait to do it again.
WARMUP: Arm Circles
THE THANG: 3.3 mile loops Kingsley
MARY: Nope
ANNOUNCEMENTS:
COT:
WARMUP: Quick mozy followed by arm circles and Moroccan night clubs
THE THANG:
After the warmup, Pax headed over by a light in the parking lot for interval reps. With a timer, we completed 30 seconds on followed by a 10 second break. Each exercise completed twice either with the opposite hand or in the opposite direction. Exercises included:
Pax then formed a line for kettlebell pass throughs, which would have been more impactful with more than three people. (Cubby choose to run instead of kb due to an arm issue)
Once the pass throughs were completed we set the kettlebells in a row and ran to the first pre-placed cone and back. We then carried the bell to the first cone and completed 20 kettlebell merkins. We then ran to the next cone and back, grabbed the bell and advanced to the next cone for 20 calf raises. Rinse and repeat for five cones. Additional exercises (20 reps at each) were squats, shoulder presses and flutters.
Once completed we worked our way back to the start but instead of running to the next cone we always ran back to the first for a little extra mileage. Rinse and repeat until we got back to start.
MARY:
ANNOUNCEMENTS: May CSAUP, other weekends events
COT: Jobs, family
Seven seagulls posted at BP and did:
Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, Peter parkers, plank stretches.
-5 burpees OYO
Run WEP loop
-5 burpees OYO
Run to Harris st park via trail
BBall court routine: do merkins at baseline, halfcourt, and far court (10, 15, 20) and Bear Crawl between. Do similar with Big Boy situps (15, 20, 25) and crawl bear between.
-5 burpees OYO
Run along Harris to Ardrey, up Ardrey to small parking lot
Similar to bball court routine: squats at baseline, halfway point, and far end of parking lot. Count was 10, 15, 20 and lunge walk in between.
Run WEP loop
-5 burpees OYO
Mary
Fini
Cot
WARMUP: SSHs, Windmill & stretchy things
THE THANG:
4 10-minute EMOMs in each corner.
Corner 1 – Full Body
(5 exercises repeated 2 rounds)
Minute 1, 6, – 10 Burpees
Minute 2, 7 – 15 Merkins
Minute 3, 8 – 20 Reverse Lunges (10 each leg)
Minute 4, 9 – 20 Big Boys
Minute 5, 10 – 15 Jump Squats
Corner 2 – Upper Body
(5 exercises repeated 2 rounds)
Minute 1, 6 – 12 Hand-Release Merkins
Minute 2, 7 – 15 Shoulder Taps (R+L = 1)
Minute 3, 8 – 10 Diamond Merkins
Minute 4, 9 – 20 CDD
Minute 5, 10 – 12 Wide-Arm Merkins
Corner 3 – Lower Body
(5 exercises repeated 2 rounds)
Minute 1, 6 – 20 Squats
Minute 2, 7 – 16 Reverse Lunges (8 each leg)
Minute 3, 8 – 15 Jump Squats
Minute 4, 9 – 20 Curtsy Lunges
Minute 5, 10 – 25 Calf Raises
Corner 4 – Core
(5 exercises repeated 2 rounds)
Minute 1, 6 – 20 Big Boys
Minute 2, 7 – 15 V-Ups
Minute 3, 8, – 30- sec. Plank + 10 Plank Jacks
Minute 4, 9 – 20 Heel Touches (10 each side)
Minute 5, 10 – 15 Heels to Heaven
MARY: no time
ANNOUNCEMENTS: Read the News Letter
COT: we shared and prayed
WARMUP: The Pledge of Allegiance
THE THANG: Mosey to corner of Pine and Leroy. A repeating ladder at each intersection, 7 diamonds at first intersection, back to bottom of ladder for 5 squats, 14 Regular Merkins at 2nd and back for squats, 21 Wide arm at 3rd and back for squats, repeat pattern at 4,5,6 intersections. At the church 16 hand release merkins (100 total)
MARY: a touch while 6 caught up
ANNOUNCEMENTS: Garbage pick up
COT: STK
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: each pax ran a couple of circles around the group
THE THANG: we toured the park with various annoying exercises, including sprints, jogging. Indian runs. Butt hole Indian bear crawls, uphill lunges, run around the playground. And an ending circle of fun. All enjoyed immensely.
Welcome Dr. Suluki, who was EH’d by McHale