Warmup
Run to Hill
SSH
Hillbilly Walkers
Imperial Walkers
Merkins
Honeymooners
Downward Dog
The Thang
Dora
100 CDD
200 Squats
300 Merkins
400 LBC
One does exercise, one runs up the hill
Bear Crawl up the hill
Return to COT
ANNOUNCEMENTS:
Bourbon BBQ
Trash pickup
Beers for Beetus
Men’s Shelter
COT:
Prayers for health and the country
WARMUP: Ran out of parking lot
THE THANG: looped to Banks Trail and back
WARMUP: From Vet Park ran to the FM Pharmacy lot and did 10 SSH, from there ran to the Veterinary Animal Hospital and did 10 Mnt Climbers, from there we ran down to FM Church of God. We split up into two groups. The route is 0.7 mile loop. Merkins and BBS. Everyone finished with 3.5 miles or more.
THE THANG:
MARY: We did have time for Mary. Flutters, Penguins, Protractor, Freddy Mercury.
ANNOUNCEMENTS:
COT: Closed in prayer
I found my old VQ backblast and brought a little back.
It wasn’t as hard as I remember. Solid work was done by all. We had a string of pearls to get to the spot
3 cones in a line
5 HR merkins
5 burpees in the middle
5 jump squats
4 burpees in the middle
5 HR merkins
3 burpees in the middle
5 jump squats
2 burpees in the middle
5 HR merkins
1 burpee in the middle
5 jump squats
I modified it down a bit from my VQ. Probably made it too easy. I’ll fix that next time
WARMUP:
Mosey to back lot –> WM, CP, HBW, yoga-esque stretch -> Mosey to islands
THE THANG:
Appetizer –> 10 Big Boys, 15 Merkins, 20 Sumo Squats –> Lunge Walk to next island –> Repeat x 3
Mosey to top of hill via the yellow brick road
Palate Cleanser –> 5 Iron Mikes, 10 LSS, 15 American Hammers –> run to next island –> Repeat x 2
Entree –> partner up for 100 Dips, 200 Flutters, 300 Overhead Claps, 200 Step-ups, 100 Derkins while partner runs the track around Bball courts
Dessert — mumblechatter, flatulence, Cossack Squats
MARY: Negative
ANNOUNCEMENTS: see newsletter, swing those clubs today gents!
COT: prayers/praises. Challenge –> invite one person to post this week!
WARMUP: Mosey to back of school for SSH, Hillbillie Walkers, Windmills, and Moroccan Night Clubs
THE THANG: Mosey to middle school car pool loop. Merkens, Derkens, CDD at top 10 count, LBC, Burpees, Squats at bottom 10 count. 1 exercise at top 1 at bottom. Mosey to parking lot for ladders every 10 yards. Merkins, LBCs, squats, CDD, Big Boys, flutters, Lunges, dips, hand release. 10 reps bear crawl mode of transport. Up and back. Finish w 90 yard crab walk and 90 yard bear crawl back.
MARY: none
ANNOUNCEMENTS: prayer and praises
COT:
WARMUP: gathered up, ran to the top of the hill and into the parking lot. Quick round of SSH, 5 burpees, more SSH and 4 burpees. Low slow squat and some hillbilly walkers. Ran down the hill and to WEP playground.
THE THANG: Partner up for some Dora.
– 100 pull ups (realized there weren’t any pull up bars so you figured it out)
– 200 merkins
– 300 squats
– Timer was partner running around the playground
Ran to engineering parking lot in the front and found the wall. Did a wall sit where the pax held the sit while we went down line and did 5 press ups on the wall, 2x.
Wrapped by going to the big hill and did this 3x up and down.
MARY: we did this for about 2 min.
ANNOUNCEMENTS: yes
COT: of course
WARMUP: rucks on and move it
THE THANG: Took a stroll to heart attack hill and we didn’t bring lights. And it was very dark.
When we made it to the top of the hill, we took our rucks off for some in cadence shoulder presses. Once we completed the shoulder presses, every single light at the house we were outside of came on and that was our ticket to leave.
Rucked then back to the school for another set of shoulder presses. Then around the school for lap, then another set of shoulder presses.
MARY: couple sets of flutters
ANNOUNCEMENTS: of course
COT: definitely
WARMUP: 33 and 11…we did this twice. 33 SSH followed by 11 burpees. We did this at COT then ran over to the front of the school about .25 miles away and did 33 and 11 again. Ran all the way to the back of the school and playground.
THE THANG: 5 total exercises.
1. 5 pull ups
2. 10 burpees
3. 15 hand release
4. 20 squat jumps
5. 25 flutters
6. Run a lap around the track area
We rinsed and repeated and added 2 to each exercise for round 2, and then added another 3 for round 3.
Ran over to the picnic tables for dips and 1 legged squats. We did this 3x.
MARY: yes, done
ANNOUNCEMENTS: covered
COT: lots of patience and perspective