Not at all easy this Saturday morning

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Five brave men weathered the cold Saturday morning and made it to the Yard for a YHC led beat down, and arrived two minutes before the start time.

Warmorama:
After a quick circle on the tracks, Floatbridge led us for some warm up exercises with,

Side straddle hops
Imperial Walkers
Moroccan Nightclubs
Seal Jack’s
And more…

The Thang:

High knees then sprint
Lunge walk and sprint back
Toy Soldiers then sprint back
Butt Kickers and Sprint back

We headed to the benches for some,
Step ups – 25 each leg
Followed by different flavors of calf raises 20 each

Then back to the basketball courts for,
7s
CDD & Squats
Merkins & Lunges
Mountain Climbers & Bomb Jacks

Mary’s
Burpees
PAX choice round Robin

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Rhabdo Ladder

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WARMUP:
SSH, an Imperial Walker – Squat mix, merkins, Peter Parkers

THE THANG:
tel:10-9-8-7-6-5-4-3-2-1 Pullups
1-2-3-4-5-6-7-8-9-10 Handstand pushups or modify to squat thrusters with a Cindy

Called an audible to move to the next workout after 1 person was done.

Moved to the track and partner up for
100 merkins and 100 squats between partners followed by 400m run
Then 80 merkins and 80 squats, 400m
60 merkins and 60 squats, one last lap

ANNOUNCEMENTS: Jaeger, Rooster, Battlebot’s last Q and farewell at Printshop, Bethel

COT:

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A little light math in the morning

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WARMUP: imp walkers, hillbilly walkers, shoulder taps and Peter Parkers, all in cadence

10 count motivator
THE THANG:
Mosey to the last row of parking spaces
3 exercises per station – flutters, American hammers, Freddy mercuries

Stations are the first and last parking spot in each row

Rep count at each station is the sum of the digits of the 3-digit number in that parking spot

Mode of transport is run between stations in the same row, and bear crawl between rows
MARY:
ANNOUNCEMENTS:
COT: yup

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Ruck>run

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WARMUP:
THE THANG:
Run route = y trail then up 6th crossing to Sutton, left on Sutton, right on mills, left on gardenia, right on morris hunt, right on dowling, then up the hill in Berkshire, then back to start via Richard’s crossing

the ruckers went were ruckers go
MARY:
ANNOUNCEMENTS:
COT:

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Clyde Glides

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WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS: Convergence(s), Bot send-off, Clydesdales is moving! New locatio: FMHS by football stadium
COT: Prayers & praise circle, group prayer over Basso’s Mission Trip to Guatemala :pray:

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Broga and Mosey New TV Series

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WARMUP: Mosey Up Massey Hill
THE THANG:
1mile run

30min Broga

1mile Run

3min Broga

Or
1mile run with 4 pain stations
5 burpees
10 CCDs
15 Sumo Squats

MARY: Broga
ANNOUNCEMENTS:
Yeager….Do It
COT:
Be the friend even when others are not

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Grunge isn’t classic rock

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WARMUP: Did some side straddle hops, imperial walkers, hillbilly walkers and Moroccan nightclubs and then mosey over to the church lot

THE THANG: Tabata 40 seconds on with 20 seconds off. Got through about 2.5 revolutions. Topic of discussion was “is classic rock its own genre of rack from the 70’s/early 80’s, or is it anything more than 20 years ago?” Apple voted the latter and included Plush by STP on the classic rock workout playlist. I vote the former however…

Exercises included: LBC, Merkins, Squats, Mountain Climbers, Donkey Kicks, Dips, Side Straddle Hops, Nolan Ryan’s, Bix Cutter, Plank Jack, Lunges, Dry Docks, Bobby Hurleys and American Hammer

MARY: 2-3 minutes of rotational Mary once back to Harris Teeter…

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2 in the 20ies on 2/22

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WARMUP:
– SSH / IW / CP / WM plus some burpees
– mosey to hill
THE THANG:
– 3x sprints up hill
– 7’s burpee + BigBoy
– JackWebb Merkins+OHC 10:40
– 3x sprints up hill
MARY:
– back at COT
– brief broga
– Sally with squads
– round WEP: each bench: 5x BigBoy
– Thunderstruck: burpees + SSH
ANNOUNCEMENTS:
– read newsletter
COT:
– was held, thanks for the good mumblechatter

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swinging in the park

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WARMUP: SSH, Imperial Walking, Low Slow Squat
THE THANG: Mosey to the amphitheater. Pax will start with 3 burpees. Then we performed the pendulum. PAX swing from the bathrooms to the first set of swings on the opposite side of the amphitheater. At the bathrooms there were 12 BBSU, at the swing 12 4-count flutters. Every round decrease by one on both sides. Always 3 burpees in the middle.

OnlyFans, Cubbie, and YHC made it to the 3 count with Skipper and Soup making 4 and Slash picking his way back to CoT earlier than the rest of us.

Mosey back with two extra stops for burpees. That means everyone should have had about 60 burpees in their morning diet.
MARY: enough time for 7-8 american hammerz
ANNOUNCEMENTS: stuff is happening
COT: Talked about trust

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