WARMUP: Snake Pit
THE THANG: double down with a 2.5m ruck
MARY: was not present, but Dojo was
ANNOUNCEMENTS: yes
COT: yes
WARMUP: Ruck to WEP
THE THANG:
Lap around WEP
Jacob’s Ladder with ruck on hill (squats, bear crawl, merkins)
Lap around WEP
Ruck back through FM Town buildings and millstone park back home
MARY: she stayed in the fartsack today
ANNOUNCEMENTS: Hmmm…
COT: Yes!
THE THANG: The Manion WOD + Bonus work
ANNOUNCEMENTS: Hog & Coyote, Cannoli Run, & Tortoise and the Hare
COT: Prayers
Callahan Route
COT: Fatherhood and all the struggles that go with that.
WARMUP: SSH, low slow squats, MNC
THE THANG: Grab a rock, 5 man maker buy in
5 light poles, LBC’s, X & O’s, V Up’s, HTH, Big Boys round of 20, 15, 10 & 5
MARY: She was in the car with <@USBP08L1G>
ANNOUNCEMENTS: Prayer and a praise from everyone
COT: Flutters
After selecting Option 2 (which was the wiser choice) we set off to do the business…
WARMUP: Mosey to the roundabout by the apartments at the bottom of Grant Farm. Some windmills, some cherry pickers, SSH, and such…
THE THANG: Mosey to the top of Grant Farm to the Sonic.
AMRAP 4 corners around the apartments on Grish St
– 10 burpees
– 15 Big Boys
– 20 CDD
– 30 Flutter (2-count)
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.
WARMUP: Mosey and five reps at each pain station starting at the furtherst one out. Pain stations were: Burpee. Jump squat. Hand release merkins. Squats. Merkins. And pull ups.
THE THANG: Home base was at pull up bars where we did max reps drop down and then do two more. Run to first pain station and do 15 reps. Then back to home base for max pull ups plus two. Off to pain station two and then hit pain station one and then home base for more pull ups. Repeat this all the way out to final pain station.
MARY: no she wasn’t allowed today
ANNOUNCEMENTS: probably a couple. Don’t remember.
COT: there was a circle and things of an entrusted nature were disclosed and I can’t tell you about them without breaking this trust.
THE THANG:
– Warmup run to GHES parking lot at the top of Dave Gibson. Round of Mary as we wait for the 6
– Run to access road at the back of the school for a “light pole” workout
– Round 1: 5 burpees at the first pole. Run to the next pole and complete 15 squats. Run back to first pole.
– Round 2: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to next pole and complete 15 squats. Run back to first pole.
– Round 3: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to the 3rd pole and complete 5 merkins. Run to the 4th pole and complete 15 squats. Run back to first pole.
– Rounds continued until we ran out of time. Added an additional pole each round. 1st pole was always burpees and the last squats, with merkins at all the middle poles.
MARY: 2 minutes to run out the clock.
WARMUP: SSH MoroccanNight Club Hillbilly Walkers Imperial Walkers
THE THANG: Baseball Diamond with Pain Stations
MARY: Heel touch Big Boy Sit-ups
ANNOUNCEMENTS: Bethel Men’s Shelter May 1st
COT:
WARMUP: Burpee, cherry picker, imperial walker, mosey through cones
THE THANG: on the hill: 1 double count merkin, mosey down, 9 double count merkin, mosey up, 7 double count merkin, mosey down, 9 double count merkin, mosey up; parking lot lights poles: MOT to be chosen from toy soldier, lunge walk, bear craw, karaoke, side squat lunge; exercise to be chosen from: big boy, merkin, mountain climbers, flutter kicks, Freddie Mercury, plank jack, monkey humper; all 10 count in cadence; end with Airborne hip workout lead by Harry
MARY: none
ANNOUNCEMENTS: newsletter
COT: share, pray, accelerate