We toured the land holding and did a plethora of exercises. If I told you the full details your head might explode. :shocked_face_with_exploding_head: You’re welcome.
WARMUP: Pledge of Allegiance
THE THANG: Based on the intensity of the rain, we kept it simple and used the cross-street “zipper” route between Springs St and Unity St, working our way to the back of the neighborhood. PAX completed rounds of 10 squats and 10 lunges each time they hit Springs or Unity. Total mileage ranged from 3.5 – 4.5 miles. The number and size of puddles made it feel like we were swimming as much as running. Strong work by the PAX to maintain their focus and intensity.
ANNOUNCEMENTS: Still time to make an impact with D2D fundraising.
Due to lightning in the area YHC called an audible and we took it to the parking deck for a simple but effective beatdown.
We warmed up with SSH, Imperial Walkers. Windmills and Mountain Climbers.
The Thang:
Lunge Walk 20 Paces
10 Star Jumps
Repeat for 5 rounds
Lunge walk 20 Paces
15 Merkins
Repeat 5 rounds
Bear Crawl 20 Paces
20 Squats
Repeat 5 rounds
Lunge Walk 20 Paces
10 Carolina Dry Docks
Repeat 5 rounds then back to the lunge walks and Star Jumps.
Back to COT for a little Mary.
Announcements and prayers were made.
WARMUP: the usual
THE THANG: Cinderblock stuff from HH (who should’ve created this BB; I waited, reminded, and now doing since my guy this AM is already on top of his…)
Happy- feel free to edit this…
MARY: some w Cindy yes
ANNOUNCEMENTS: newsletter
COT: 30 min- executed by Bass on topic of Surrender
WARMUP: 20 SSH, 10 Windmills 15 IW &HW
THE THANG: AMRAP 1 minute 30 seconds “rest” (SSH) Curls, Offset Merkins, cactus squats, flutter press, man makers, rows and Halos. After first set sat on the wall and did some calf raises, rinse and repeat until it was time for Cubbie
ANNOUNCEMENTS: Rooster in RH 3/1 Convergence at the Hive 3/14, Jaeger 3/15
COT: Prayers for marriage and for being the fathers our children need us to be.
WARMUP:
SIDE STRADDLE HOPS
SEAL JACKS
IMPERIAL WALKERS
HILLBILLY WALKERS
WINDMILLS
MOUNTAIN CLIMBERS
THE THANG:
3x thru the board of pain (see pic)
topped off with:
Wall sit – 1 minute
Plank – 1 minute
Ladder with Carolina Dry Docks & Burpees
MARY: none today
ANNOUNCEMENTS: oops
COT: prayers and praises for mom’s health, and to have a good day as they are going through a sundry of health issues and tests. Praises for family 2.0’s jobs and school. Praises for <@U78QN5XU5> posting even as he’s still fighting a head cold!
WARMUP:
20 SSH
10 Windmills
10 Cherry Picker
10 Imperial Walkers
5 Burpees OYO
THE THANG:
Mosey to the Church Parking Lot
B.L.I.M.P.S.S.
Up and Down the Ladder
Lap around the parking lot after each excercise
5 Burpees
10 Lt. Dan Magic Legs
15 Imperial Squat Walker
20 Hand Release Merkins
25 Plank Jacks
30 Squats
35 SSH
Modified DORA
Partner 1 Exercises
Partner 2 Run Around Round-About
50 SSH
50 MERKINS
50 BURPEES
50 LBC’S
50 JUMP SQUATS
Mosey back to COT
MARY:
Jack Webb
1 : 8-count Burpee
4: Alternating Lunges
Made it through 5:20
ANNOUNCEMENTS:
Rooster
Q vs. Q Challenge
CSAUP
Jaeger
COT:
Always check on the six.
You never know what’s going on.
Disclaimer Reviewed, Second and Approved
WARMUP:
Mosey to the Ticket Stand
In sets of 10 & 12 Reps
Moroccan Night Clubs
Cherry Pickers
Wind Mills
Hillbilly Walkers
Imperial Walkers
THE THANG:
4 Sets of 12 Movements for a total of 780 Reps
1 Set = 30 Reps
2 Set = 20 Reps
3 Set = 10 Reps
4 Set = 5 Reps
1 Lap around the lot between each set for a total of 3 Laps
Set = 12 Movements
Merkins
Squats
Calf raises
LBCs
Mountain Climbers
Shoulder Taps
Box Cutters
Over head claps
Bomb Jacks
Flutter Kicks
American Hammers
Carolina Dry Docks
MARY: She was never found!
ANNOUNCEMENTS: The Rooster :rooster:, The Jaegger :deer:, Hive and Alcatraz Convergence , Dam2Dam
COT: Always stays in COT.
WARMUP:
Because it’s 35 degrees and raining, we will warm up
SSH
Low Slow Merkins
Peter parkers
Low slow squats
Run a lap
THE THANG:
Every Minute on the Minute:
10 burpees
Until failure
After failure:
Run a lap of shame
then 10 Merkins EMOM until failure
After failure:
Run a lap of shame
then 10 squats EMOM until failure
MARY:
Tie breaker between Dark Helmet, Italian Job, and Battle Bot:
Max dead hang
ANNOUNCEMENTS:
COT: “on Earth as it is in Heaven”