3 Leg Stool

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WARMUP: I led us off in warmup of WM, CP, IW, HW, Up/Down dog, worlds greatest stretch and some merkins
THE THANG: mosey to bus loop for a set of 7’s, Squats at bottom of hill, dips at the top bear crawl/crawl bear between.
Tomb Raider led us to the far lot for some core work/circle of hell. One man runs, two do an exercise called. Lastly Float led us to the Kids lot, did increasing Merkins at every island, headed back to COT, first did similar ladder but with more squats
MARY: got 1 round in
ANNOUNCEMENTS: Turtles and rabbits and the sleep over.
COT: always

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2026.11 Minnow Pond

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Run up Massey hill, 20 bobjacks in Sisk parking lot, run to gas station for 10 merkins, run to Millstone park for 30 flutters, run to the millstone for 10 1leg air humpers (trying to put a foot on the wall).
Repeat as many loops as possible.

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2026.11 Ring of Fire

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Starting from the endzone of the field:
10 burpees, 20 Merkins, 20 squats
40 yard dash on one foot (alternating feet every 5 yards) then finish run to other endzone.
After down and back, 20 big boys which completes a round.

As many rounds as possible.

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Super G likes burpees I guess

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WARMUP: SSH, merkins, windmills, low slow squat
THE THANG: ran around Kingsley all all different spots, every time we stopped to do the exercises below, Super G asked us all to do a burpee…who knew.
– 20 merkins, 20 squats, 20 shoulder taps
– Next stop was: 20 lunges, 20 hammers, 20 calf raises…and 15 of the above exercises
– Next stop was: 20 CDD, 20 plank jacks, 20 seal jacks…15 of #2 and 10 of #1.
– Next stop was 20 dips, 20 flutters, 20 overhead claps…15 of the above only
– A few more random stops with the above mixed in
MARY: about 3 exercises here
ANNOUNCEMENTS: csaups and your newsletter
COT: Janick’s and Uhaul prayers, family sicknesses and letting go of our controls

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Twisty runs

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WARMUP: we watched Vuvu and Rolloff do a pre run
THE THANG: Ran to Kingsley, ran to the street leading to the trails in Kingsley, ran all the way down the road to the back corner of the parking lot at Sunbelt, ran to the parking garage, ran out of Kingsley past SBUX, ran to old Kingsley and either did 1 lap (under 4 miles) or ran an extra loop (just under 5).
MARY: she was not there
ANNOUNCEMENTS: lots of csaups coming up – let’s go!!
COT: Janick’s and Uhaul – heavy prayers!

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Knock out for fun

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WARMUP:
– Moroccan nightclub
– Imperial walker
– Cherri pickers
– Windmill
THE THANG:
– street light ladder x stations
– Reps 5, 10, 15, 10
– Station 1
– side straddle hop
– Squats
– Lunges
– station 2
– merkins
– Plank jacks
– Shoulder taps
– station 3
– mountain climbers
– Big boy sit-ups
– American hammer
– station 4
– box cutters
– Flutter kicks
– Leg raises
– 10 minutes of knockout
MARY:
ANNOUNCEMENTS:
– read the newsletter
– April tortoise and hare
– May 12 hr ruck
– cannoli run
COT:

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Death by burpees & bears

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WARMUP: SSH, Merkins, mountain climbers, cherry pickers
THE THANG: Four corners with bear crawls, 21s of LBCs & burpees
MARY: Yes
ANNOUNCEMENTS: Yes
COT: Prayers and praises

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Touring

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WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Down dog (stretch out the calves) to up dog
THE THANG:
– Jog to HT wall by O’Reilly – Balls to the Wall 10 moves L, 10 moves R
– Jog to back parking lot – Bear crawl from the island to the light
– Jog to down to Berkley Hall Way, turn Left onto Reynolds’s Ridge Lane stop at the garages – 50 squats OYO
– Jog to down to Christi Way – 2 sets L/R of side hops up the hill to Palmdale Walk Dr
– Jog up to Grant Farm Dr and down to the rail – 25 incline Merkins
– Jog to Fire Station – 50 lunges (25 each leg)
– Jog to Kids R Kids learning parking lot – 10 double count J-Lo’s
– Jog to Grace – 50 Step-ups OYO
– Jog to parking lot by COT for 3 sets of sprints up the hill
– Jog back to COT – 4 corners ascending Burpees 1,2,3,4 x 2

MARY:
– Various Mary for the last 4 minutes led by the attendees

ANNOUNCEMENTS: Read your newsletter.

COT:
– Prayers for U-haul and his family. Prayers for Karen, DoubleD and their family, Prayers for marriages, Prayers for all of the sick and suffering.

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