We ran. Some rucked. In loops. Around Old Kingsley (business park). ~4.5 miles
WARMUP:
Ran to an empty lot for some of the standards.
THE THANG:
4 Cones set up ascending the grass hill at the of the parking lot. Each cone was a workout station where 2 exercises were done in Jack Webb style (1:4 ratio)
– Burpees // 4 SSH (1-5) (6-8) (9-10)
– Bear crawl to next station
– Captain Thor – Big boy sit up // 4 American Hammers
– partner wheelbarrow to next station
– Dan Taylors // Squats
– partner wheelbarrow to next station
– Jack Webb –
– Run around to first station
Great work by all pax!
We ran. Some rucked. In loops. Around Old Kingsley (business park). ~4.5 miles
WARMUP:
Ran to an empty lot for some of the standards.
THE THANG:
4 Cones set up ascending the grass hill at the of the parking lot. Each cone was a workout station where 2 exercises were done in Jack Webb style (1:4 ratio)
– Burpees // 4 SSH (1-5) (6-8) (9-10)
– Bear crawl to next station
– Captain Thor – Big boy sit up // 4 American Hammers
– partner wheelbarrow to next station
– Dan Taylors // Squats
– partner wheelbarrow to next station
– Jack Webb –
– Run around to first station
Great work by all pax!
WARMUP: maybe
THE THANG: run trails
MARY: no
ANNOUNCEMENTS: sorta
COT: yes
WARMUP: Windmills, Imperial Walkers, Hillbilly Walkers and some stretching downward dog and hinetmooners
THE THANG: We were on the football field every numbered yard line you had an exercise, you ran to the yard line and nur back to the goalie.
10 Yard line 10 Burpees
20 yard line 20 Mt Climbers
30 yard line 30 Merkins
40 yard line 40 LBC’s
50 yard line 50 SSH
40 yard line 40 LBC’s
30 yard line 30 Merkins
20 yard line 20 Mt Climbers
10 yard line 10 Burpees
Rinse and repeated
MARY: No Mary
ANNOUNCEMENTS: Break the dam 10k
COT: Prayers amd Praises
WARMUP:
THE THANG: did some curls, squats and other fun things with weights
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Throw a bag on our shoulders an ruck behind the school. Get to other side: 20 SSH, 15 WM, 15 Cherry Pickers
THE THANG: Partner up: 1. Curls with sand bag/Farmers Carry both rucks 2. Squat/Overhead carry 3. Lunge/Front Carry 4. Upright row/Bag Throw while wearing ruck.
Load up sand bags and head to middle of soccer field:
BC with pull (50 yards), Suitcase carry to middle, BC with pull through again (50 yards).
Mosey to sand bag and take back to shovel flag.
Do a round of catch me if you can with 5 merkins and suitcase carry.
MARY: We almost made it a minute.
ANNOUNCEMENTS: Yip
COT: Yip
WARMUP:
– Side-straddle hop,
– Strawberry pickers,
– Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips
THE THANG:
– Mossey around the MS drop-off loop, over to the top of the hill at Dave Gibson by school entrance; Partner up for Dora.
– 100 Sumo squats, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.
– 100 Walkin’ Merkins, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.
– 100 Side Lunges, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.
– 100 LBCs, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partner swap until 100 reps completed.
– 100 Monkey humpers – 50 each partner for 100 total. Partner runs down the hill to the second street light then back to the top and does 3 curb burpees.
– Run back through the elementary school drop-off, cut-over to middle school drop-off lane and stop at brick walkway in-front of the MS. Bear crawl past curb then mossey to COT
MARY:
– 10 Box cutters
– 20 Flutters
– 10 Baby leg circles in flutter position
– 10 American Hammers
ANNOUNCEMENTS: Read your news letters
COT: It is what it is… Prayers and blessings for aging family members.
WARMUP:
6ish Runners took off in da gloom
14 PAX moseyed to pharmacy lot for some COP
Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees
THE THANG:
Moseyed to town hall wall for some partner wall pull ups while partner was bear crawling parking lot
Switch out and two rounds
While wall sitting each PAX did one burpees in sequence
Mosey to WEP top lot
6 exercises 30 seconds as many reps as possible
Merkins
Flutters
Dry docks
Freddys
Shoulder taps
LBCs
Mosey to pavilion
Partner dos exercises while other partner take lap around pavilion
Burpees
Squat jumps
Monkey humpers
Reverse course and do everything again
MARY:
ANNOUNCEMENTS:
COT: