Suicides with Hill repeats and Sandbags

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WARMUP: SSH, Merkins, Mt Climbers
THE THANG: walk to the top of the hill at Hubert Graham way/Good Hill Rd (Walmart Hill). Wait a few seconds while farmer only picked the FNG that arrived late.
10 poles down the hill have an exercise that needed to be executed with tue sand bag. Everytime an exercise was completed, run back to the top of the hill without the sandbag and do a burpee, add an extra burpee everytme that you go back to the too of the hill. Here are the 10 exercises, most of the PAX completed at least 5 of them, some got to the 6th station.
1. 30 half moon snatch
2. 30 cleans
3. 30 good morning
4. 30 over head press
5. 30 shoulder press
6. 30 rotational lunge
7. 30 chess press
8. 30 triceps
9. 30 chest press
10. 30 over head squats
MARY: she was not there
ANNOUNCEMENTS: Christmas patty, Bourbon, Bethel, etc.
COT: welcome to FNG, prayers, Do not let politics to dictate what is best for your future, only god and your own effort can dictate your future.

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A tropical misty hill of a good time at #ao-clydesdales

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WARMUP: tried to do SSH, but the Pax just wanted the route
THE THANG: south Munn Loop,
South on Munn, East on Harris, north on Jackson, west on 160
MARY:
ANNOUNCEMENTS: Sign up for FREE 4.01k Run https://criout.regfox.com/cri-401k-charity-fun-run
COT:

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Ruckin Around

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Day started in the dark and finished in the light. Dawn!
WARMUP: none
THE THANG: 2.2 miles downtown. A few stops for squats
MARY: none
COT: prayers and praises for jobs, families, marriages, and the nation as today is voting day.

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The Smokin Damp Pain Gain

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WARMUP:
Mosey around the parking lot, SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers.
THE THANG:
Phase 1: 2 Rounds of Cheese Shredder
Phase 2: 2 Rounds of Wall Sits and Balls to the Wall
Phase 3: Dora: 50 Burpees, 100 Bomb Jacks, 150 Plank Jacks, and 200 Squats
MARY: Broga, SSH, and Imperial Walkers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Sea Biscuit…False Endex

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WARMUP: Nope…got to run.
THE THANG: L/T and onto N. Doby’s. L/T White Grove then R/T White Bridge. L/T Nims Lake and run to the gravel then turn around and take the same path back to COT.
However, this was a false ENDEX as we ran past the COT site to then make a L/T onto Doby’s Bridge. L/T Dudley and turn around at Red Forest Way. All told, we got 5+mi.
MARY: Nope…we ran.
ANNOUNCEMENTS: Bethel, BBQ fundraiser, Christmas Party signup needed, Thanksgiving convergence and more.
COT: Indeed. 5th Core Principle.

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4 corners of pain

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WARMUP:
– SSH / WM / IW
THE THANG:
– 4-corners in band lot: sandbag as timer / cindy for man-maker / squeaky wheel for abs / kettlebell for swings
– got multiple rotations in
MARY:
– Airborns hips and Sally in closing
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Halls of Pain

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It was a rainy Tuesday morn and The Pax were fired up to get out of the elements, so we headed over to The Hall of Pain.
Quick warmup with some Australians and a few other warming techniques and we were off.
Thang:
200 Merkins
300 squats
400 LBCs
Partner 2 ran the halls.

Ended with some bench work and back to COT for announcements and prayers.

Get out and vote.

-JWow

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Richard Simmons

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WARMUP: imperial walker, LBC, squat, travolta, hillbilly walker, plank stuff, stationary toy soldier, dying cockroach, SSH

THE THANG:
12 stations: curls, goblet squats, BB sits w/ bell up, swing, clean and press L/R, around the world, figure 8, russian twist, flutter w/ bell high, OH pre L/R, bentover row L/R, 2 hand OH press/2 hand clean press
alternation transit between station:
w bell … bear crawl, bell OH, lunge
run around lights, about 150 yards after every station

MARY: windmill x 10

ANNOUNCEMENTS: yes

COT: yes

Appreciate the opportunity to lead the youngsters

Looks like we made it,

Barry Manilow

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