Run around the loop of the business park. 10k pace along the sidewalk.. then sprints between the stop signs. Recover briefly then repeat the loop.
Thanks to <@U05K5D10AG6> for the opportunity!
WARMUP: disclaimer and go. No messing around.
THE THANG: Ran to the bank for stop 1. 5s and 10s.
– 5 = hand release merkin
– 10 = squats with chin up and hands touching the ground
Next stop was First National bank…5s and 10s. Thanks to Change Order for the idea for the next stop.
Next stop was the round about by model A. 5s and 10s with a 30 count in cadence of flutters.
Head down Hubert Graham to the bottom of the hill. 5s and 10s with 15 in cadence flutters partially sitting up.
Up HG to the light which wasn’t super close so was out of gas at the top. 5s and 10s with American hammer.
Now to head back the same way we came with 5s and 10s at each of the same stops.
Back at COT we did 5s with hand release diamonds and 10s of jump squats.
MARY: 3 rounds of Mary: LBCs, wipers, bicycles
ANNOUNCEMENTS: 7/22 Barry, 7/3 men’s dinner, 7/4 convergence
COT: ball of man for prayers and praises
WARMUP: not at MP
THE THANG: Running was the game. Up Massey to gas station. Each stop was 5 Spider-Man merkins, 10 CDD. Next stop was corner of Aubrey for same 5 and 10. To Skipper cross road for 5 and 10. All the way to the City Hall office building (I think it’s called), 5 and 10. Up to the painful glass filled parking lot for 5 and 10. To the print shop for 5 pull ups, 5 and 10, then 5 pull ups again. To the corner down by burrito place, 5 and 10. To COT, 5 and 10. Back up to gas station, 5 and 10. Down the street past the park to 160, 5 and 10. All the way back to COT, 5 and 10.
Then to the church 4 corners for…5 and 10. Shortcut back to print shop for Soup, earned $1, but up the hill and back to print shop for the rest of us for the 5, 5, 10, 5 series.
Then back to COT.
MARY: not really
ANNOUNCEMENTS: July 4 convergence, July 3 men’s food shelter
COT: completed
WARMUP:
Warm up with Mosey stopping at light poles for some exercises
Partner I wall sit
Partner II run around building
THE THANG:
Mosey to football field
From goal line
Bear crawl 10 yards
LCBs at 10,20,30,40,50
Mosey to other goal line
From goal line
Lunge walk 10 yards
Squat jump at 10,20,30,40,50
Mosey to other goal line
From goal line
Plank walk right 10 yards
Leg lifts at 10,20,30,40,50
Mosey to other goal line
From goal line
Reverse lunge 10 yards
Sumo at 10,20,30,40,50
Mosey to other goal line
From goal line
Plank walk left 10 yards
Freddy Mercs at 10,20,30,40,50
Mosey to other goal line
MARY:
ANNOUNCEMENTS:
Juky 3 Bethel shelter
July 4 convergence
July 22 The Barry
COT:
WARMUP:
None
THE THANG:
160 to Sutton
Sutton to Sutton Place
Right on Drew or Davis (who knows), third right
Right on Harvester
Back to front of Sutton Place and back to COT.
MARY:
ANNOUNCEMENTS:
COT:
Rucked the loop around Kingsley.
At my discretion we’d stop and do a Webb.
Jack Webb # 1
HR Merkins and OH Claps
Jack Webb #2
Knee Tar-ja’s and calf raises
Jack Webb #3
BBS and Flutters With Press.
Pretty much got it all in and just about 3 miles.
Thanks to Sofrito for the opportunity!
WARMUP: Mosey to the track. 10 Imperial Walker. 10 Moroccan Nigh-clubs.
THE THANG:
The “BERT”. :fire: :hot_face:
• 50 Burpees
• 400 meter run
• 100 Merkins
• 400 meter run
• 150 Walking Lunges
• 400 meter run
• 200 Squats
• 400 meter run
• 150 Walking Lunges
• 400 meter run
• 100 Merkins
• 400 meter run
• 50 Burpees
MARY: None
ANNOUNCEMENTS: 4th Convergence, Bethal Men’s, (running short on some supplies so reach out to Cake Boss if you can contribute) Splinter has an upcoming open house @ his new office. (Signature Beer Provided)
COT:
WARMUP:
THE THANG: Ruck March
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
15 SSH IC
10 Cherry Pickers IC
10 Windmills IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO
THE THANG:
F3 Hyrox
Run: 1/4 mile loop
Working Station 1: 100 HR Merkins
Run: 1/4 mile loop
Working Station 2: 100m Weighted Lunge
Run: 1/4 mile loop
Working Station 3: 100 Thrusters
(Modified to 50)
Run: 1/4 mile loop
Working Station 4: 100m Farmers Carry
Run: 1/4 mile loop
Working Station 5: 100 Bent Over Rows
Run: 1/4 mile loop
Working Station 6: 100m Bear Crawl
Run: 1/4 mile loop
Working Station 7: 100 Weighted Squats
Run: 1/4 mile loop
Working Station 8: 100m Burpee Broad Jump
Made it through the start of rows
MARY:
No time
ANNOUNCEMENTS:
Sweaty Barry
Fourth of July Convergence
Bethel Men’s Shelter
COT:
Be cautious of pride and ego
Patience
Heat exhaustion
WARMUP: mosey up the hill behind the AO. Warm up exercises every few lightpoles
THE THANG: go to wal mart and meet Golden Corral PAX for a partner DORA 1/2/3
100 merkins
200 squats
300 LBC’s
Mosey back with a few exercises in cadence on the way.
MARY: she wasn’t there. Open to all men.
ANNOUNCEMENTS: Read your newsletter
COT: 5th core principle
Thanks for the call Barkley. :eye: