WARMUP:
side straddle hop
low slow squat
hillbilly walker
cherry picker
THE THANG:
ran 3/4 lap around WEP
doing 5. burpees at the swings on the 1st half
4 sets of
10 chinups (5 last set)
20 pushups
20 LBC’s
10 takedown defense
ran approx 3-4 miles
MARY:
fluttler kicks
American hammer
LBC’s
ANNOUNCEMENTS:
read your newsletter
COT:
Mosey toward back of Lash parking lot. Stop for some COP warmup:
– SSH
– Windmills
– Mountain Climbers
– Maybe some more? Can’t remember
Mosey to very back of Lash Exercises:
1 rep at 1st island
2 reps at 2nd
3 reps at 3rd…etc.
Always bear crawl between islands 4 and 5
After exercise at 7th island, mosey back to star
Rinse and repeat with following exercises.
1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Jump Squats
5. Merkins
Mosey back to launch point for Mary (each pax picked an exercise.
Total of 3 miles today!
WARMUP: None
THE THANG: After COT, Spud, Minuteman, and Vuvuzela hit the trails. The rest of the Pax headed west on 160 for about a mile and took a left on Front Street. We took a circuitous route mostly through the Baxter neighborhood and hit good hills at Gardenia and New Gray Rock. After a quick pit stop at Starbucks, we finished with a loop around Kingsley and ended back at Panera. Approx 6 mi.
MARY: None
ANNOUNCEMENTS: Christmas Party Dec 21.
COT: Prayers for Zach and Abbie as they continue long rehab. Prayers for the group running now (safety) and for Pax running the Lake Haigler 12 hr. Prayers for the USA as we transition to a new president and for the people of Ukraine, Israel, and Palestine. The great fall weather and good fellowship today was a great way to start a Saturday morning.
WARMUP: SSH, Cherry Picker, Mosey
THE THANG: Anchor Bar’s Ladder of Pain
MARY: None
ANNOUNCEMENTS: Several
COT: Prayers
WARMUP: nope
THE THANG: Kee it simple – Run Market St. to its end and back to Starbucks. Add on should time permit prior to 0600.
MARY: nope
ANNOUNCEMENTS: were voiced
COT: 5th core principle
A great way to start 1-0 on the week. Thanks for the call, Assassin. :eye:
WARMUP: Open Discussion and Prayer
THE THANG: 4th Qtr Litter Pickup- US21 from Peachstand to Sutton Rd.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: static stretching, SSH
THE THANG: mule-train mosey with mixed slowing-exercises (people’s choice)
Dora of squats, lbc’s, etc.., while partner runs to 20/40/60 yards…
MARY: people’s choice – included Hello-ladies (9-ct combo of Hello Rosalita/Wheezy/Dolly), Penguin-taps, lbcs. Protractors
ANNOUNCEMENTS: TG-Convergence, 30/30-change for December, Newsletter
COT: held
7 @ stockade, cold morning.
Jog around the parking lot, picked up a couple late comers.
Warm ups – SSHs, Imperial Walkers, Windmills, plank.
Next, we moseyed to the entrance of the Apartments. Six count Merkins – three down, three up. Continued on our journey to the back of the apt complex, bear crawl to the top of the hill in honor of <@UMVTXH0BX>.
Continued on our trek to the fire station hill. Lunge walk down to the bottom, run up to the fire station.
Mosey to Sonic for Dora
Carolina Dry Docks, Dips, Flutters.
Back to COT for Mary
Short lesson today – less than 40 days to New Year, get started now on goals so you can hit the ground running on Jan 1st.
We ran in the rain.
WARMUP: Yes
THE THANG: Push/Kb swing ladder 2, 4, 6,…to 20 of each. 10 man makers.
To the hill for a Dora with one lunging while farmer carrying both the other with body weight lunge. Switch as needed with 5 goblet squats each switch til the top. Back down the hill with one partner overhead carry while the other bear crawl switching as needed with 5 press each switch.
Mary for 5 minutes at bottom.
Circle up for a few rounds of kettlebell work
MARY: yes
ANNOUNCEMENTS: yes
COT: yes