WARMUP: multiple 10 count warmups
THE THANG: 4 corners hit upper, lower and core body work at each stop
MARY:
ANNOUNCEMENTS: bethel men’s shelter, CRI out workday Aug 1st,
COT: prayers for minuteman’s mother in law, marriages and kids
WARMUP:
THE THANG: 3.5+ laps around Kingsley
MARY:
ANNOUNCEMENTS: Yes
COT: Yes
WARMUP: SSH, Cherry picker, imperial walkers, windmill
THE THANG: cocaine bear crawl, Jack Webb, 4 corner workouts, 11s
MARY: no time
ANNOUNCEMENTS: Fort mill care center, bethels, read newsletter
COT: Circle of trust
WARMUP: nope
THE THANG: run or ruck the following loop
WEP to 160 left on Clebourne, which becomes Tom Hall at Main, then a right on Banks, right on academy back to the millstone and return to WEP, once or twice depending on choice of the run or ruck option
MARY: not present – open to all mean
ANNOUNCEMENTS: yes sir
COT: 5th core principle
WARMUP: ssh etc…
THE THANG: ladder with cinder blocks
With music courtesy of Pandora it's first wave channel
Discussion topic- what brings you joy
WARMUP:
-Cherry Picker
-Imperial Walker
-Hillbilly
-MC
THE THANG:
-4×100 with 4 pain stations
-4×200 with 4 pain stations
-4×800 with 4 pain stations
MARY:
-American Hammers
-Should taps
-Big boy sit-ups
-Hello Dolly
ANNOUNCEMENTS:
COT:
WARMUP: SSH, windmill, hula hoop, hoop hula, karaoke,
THE THANG: mosey for 1/4 mile and then do some exercises. The focus was on great form, mobility, oblique & glutes, & core.
Airplanes, Bonnie Blair, low slow squat, fire hydrants, cross over lunges, v-ups, flutters, hand stands, Goldie Locks squats, jump squats, merkins
MARY: planks,
ANNOUNCEMENTS:
COT: prayers for healing and patience to be present.
WARMUP: light jog
THE THANG: take a tour around WEP and downtown while talking about life and our feelings.
MARY: talking while running requires a tight core. Walker would have been proud.
ANNOUNCEMENTS:
COT: prayers for the PAX going through tough times and for the many blessings we have in our life.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey around HT stopped for SSH, windmills, moroccan nightclubs, high knees, butt kickers, shuffle and karaoke.
THE THANG:
3 rounds 12 reps with a cinder block
Curls
OH press
Twisting deadlift – stand to the side of your block. Bend over, pick it up, stand up straight, then put it on the other side. Then go back, that’s one rep.
Lunge with lead foot on block
Run a loop while other pax used paver stones for shoulder flys. Flip flop and repeat
3 rounds 12 reps
Chest press – 2 count up, back down on 4
Bent over row, single arm
Leg raises over Cindy
Squat till but touches block
Half pax farmer carry while others did more flys with pavers
1 round of 12 because we ran out of time
Tricep extension
Lat raises – slow control on the way down
Flutter with block held up
Sumo squat with block
Finished with 12 more OH press
MARY:
ANNOUNCEMENTS:
4th of July convergence
Bethel Men’s shelter
COT:
What is said in the circle stays there.