Tour de Eastside

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WARMUP: Explain the route. If you’re not showing up the Seabiscuit warmed up, stretched and ready to go you’re in trouble.
THE THANG: Run 5.5 miles or less if needed
Cross Dobys through dominion bridge to white rd, run down to waterside loop and back to CRHS stadium. Around high school to Nims Village, up the hill and through the woods to grandmas house we go. Seriously, up the hill in Nims Village to Pin Oak ct and access the paved trail through the woods to Whitegrove Neighborhood. Run along the pond all the way until the end and run up to N Dobys and back to COT
MARY: None we barely made it back in time
ANNOUNCEMENTS: pints & padres tonight w free pizza, bethels Thursday w meatloaf, trash pickup/ CRI help Saturday. Newsletter
COT: prayers for the Robinson family and for U-Haul and his family

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What kind of Burpees?

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WARMUP:
Windmills
Cherry pickers
Moroccan nightclubs
Hillbilly walkers

Mosey to parking lot in front of school for The Hightower
9 burpees
9 burpees with plank jack
9 burpees with triple hand release merkin
9 burpees with triple jump squat
9 burpees with triple hand release merkin, plank jack, and triple jump squat
THE THANG:
The Billy Madison
Each round is 12 reps, complete each round in order up to 12th grade. Run in between

Moroccan night clubs
Lbc
Calf raises
Merkins
Flutters
Squats
Shoulder taps
American hammers
Lunges
Burpees
Big boys
Good mornings
MARY:
ANNOUNCEMENTS:
COT:

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KB board of Pain

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WARMUP: merkins, shoulder taps, OH claps, MNC
THE THANG:
10 man makes
25 swings
25 KB OH press
25 chess presses
25 curls
25 tricep extension

After each exercise walk around the parking lot with the bell. Stop at each corner and do 20 squats with the KB. Rinse a repeat after each exercise. Modify as needed.
MARY:
ANNOUNCEMENTS:
COT:

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Miles and smiles with HH

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WARMUP:
THE THANG: 2.5 miles of Kingsley to 21 and around to sunbelt, behind Panera and back. Three pain stations tops with squats,
Lunges, and calf raises with the ruck. In addition to our rucks we Passed a 40 pound sandbag
Thanks for brining it Tinsel
MARY:
ANNOUNCEMENTS: there is a 12 hour ruck at Kingsley going through the night. Talk to Shady if you want more info.
COT:

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Better Late Than Very Late

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PAX arrived via vehicle. Parked car. Chattered and mumbled. Weird warmup. Mosey. Ran up and down big hill. Skipper left. Did some exercisin on and around pull up bar. Masterpiece left. Hung out in parking lot and played by the basketball hoops. Closed in mumbling and chattering. Praised and prayed. PAX got in cars. Left.

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Homestead Route

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WARMUP: Not at this AO. But YHC did jump a lot from 5:10-5:14 (Q-drenaline)

THE THANG: Run to WillowBrook and back via Orchard Park Elementary. Proof: https://www.strava.com/activities/17574144266

MARY: Might have passed her on the route, not sure.

ANNOUNCEMENTS: Sign up for Bethel Men’s Shelter THIS THURSDAY! The need is great, the workers are few.

NMM: I articulated the route as starting out towards the QT, but then immediately ran the wrong direction. Nobody said anything. 😥 (Retread and I corrected the route, but come on men!)

When the leader doesn’t do what they said they’d do, other leaders should speak up. Our community needs your voice. Hold each other accountable.

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Blown away at Cock Pit

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WARMUP: SSH, WM, Down/up dog
THE THANG: mosey to student parking, 5 rounds of 4 corners, 10 merkins, 15 dips, 20 heels to heaven 25 calf raises. Mosey to grass behind the wall and flip the tires we found to the wall, held wall for awhile then flip tires back. Mosey to bottom of hill, each light up 5 squats, and 5 wide/diamond merkins to the stop sign
ANNOUNCEMENTS: Bethel and trash
COT: Even with just two.

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Ruck n Roll

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Beautiful morning!
WARMUP: none
THE THANG: 3.7 miles ruck at a nice brisk ranger pace. Down to GHMS, around it, then up the back side onto Dam rd. Then around the back side of the Walmart, then behind the retirement home through the townhouses, back onto 160 down to the first light at Brayden, then into Brayden briefly to loop around to the other light at 160. Then back to COT right at 7am.
MARY: none
ANNOUNCEMENTS: highlighted alot of the items in the newsletter.
COT: lifted up injured PAX, PAX going through some hardships, and a few ither burdens/concerns.

Thanks for the opportunity to lead.
Blessings and SYITG,
-NASA

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Neese’s was almost the death of us

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WARMUP: Yes, IW; HW; some yoga.
Introduced the reverse burpee (you go down on your 6, lay on your back, and then return to standing for a jump). Stagecoach busted his wrist and YHC was tired of seeing him modify.
THE THANG:
Found a wall
10 stepups (each leg)
10 derkins
10 bulgarian split squats (each leg)
10 irkins
Found another wall (it was stupid high)
10 stepups (single leg) this was dumb
10 derkins this was also dumb but not as much

found a moderatle parking lot
10 mike tysons
bear crawl
10 curb alberts
crawl bear
10 mike tysons
lunge walk
10 curb alberts
reverse lunge walk
10 mike tysons
burpee broad jump
(the sprinklers came on and YHC didn’t want a complete mutiny)
mosey back to the dry side for
10 curb alberts

Mosey back by the wall and hit it again

A 60lb sandball was at COT
One man did an over the shoulder lift
Everyone else held a squat down and raised up when the ball hit the ground. Return to the held squat for the next guy to do a lift. 15 guys….
Rinse and Repeat with Split Squats and a reverse burpee

NMM:It’s nice to be motivated to workout, but falling in love with the process of acceleration is even better. That can survive a waning motivation. Or maybe it just is motivation itself?

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