We ran
WARMUP: Run a bit in the Sweep parking lot then a few warm up exercises: 10 Lunges each leg, 10 Mountain Climbers I/C, 10 Carolina Dry Docks, 10 Mak Tar Jah
THE THANG: The "theme" this morning, albeit unspoken, was to run to a spot and do the work. In some cases, we'd repeat it and in others, it was a one-and-done. I know, novel idea.
Exit the lot, run to Dave Gibson and turn left onto Dave Gibson's, stopping at the bottom of the hill.
10 Diamond Merkins
10 Mountain Climbers I/C
10 Carolina Dry Docks
10 Mak Tar Jah's
Run up the hill to the small parking lot and back down.
Repeat the exercises.
Run back up and down.
When all finish the final run, run up opposite hill to the realty office. Perform:
10 Hand-Release Merkins
10 V-Ups
10 Shoulder taps (ea side)
10 Jump Lunges
Run back down then up to Ben Casey Dr.
10 Hand-Release Merkins
10 V-Ups
10 Shoulder taps (ea side)
10 Jump Lunges
Run to Discount Tire
20 Dips & 20 Peter Parkers (10 ea side)
Run to the light at the 1st Brayden entrance: Emory Lane
10 Burpees
Run through the neighborhood and down to the bottom of Brayden Parkway
15 Squats & 15 Hand-Release Merkins
Run to the top of Brayden Parkway for 5 Burpees
Wrap it up at COT for some additional Mary.
I leave it to 38 Special to verify the accuracy of my reporting.
MARY: See above
ANNOUNCEMENTS: The team spends a lot of time developing the newsletter with great content, leverage it.
Bethel needs on 8/6
Excavation on 8/28
Stuff the bus on 8/8
There were more
COT: 100%
WARMUP:
-Moroccan nightclub
-imperial walkers
-cherry pickers
-side straddle hop
THE THANG:
-at each light do squats, side straddle hop, merkins and LBCs- reps 2,4,6,8,10,12
-with cinder blocks -> 100 sit-ups with press, swings, squats
-at each light squats, side straddle hop, merkins, and LBCs – reps 3,6,9,12,15
-30 overhead claps, 50 LBCs, 30 side straddle hop
MARY:
ANNOUNCEMENTS:
-Bethel Men’s Shelter
-Stuff the bus
COT:
Warmup and two dog dumps and we were off.
Over to the parking lot for murder bunnies and swings/squats. Next was lunges with overhead press/curls.
On to the wall for dips, Bulgarian Band Camp split squats, and irkins.
Back to COT for some stretching and body destroyers.
Jwow
WARMUP: Run with butt kickers, high knees, toy soldiers and karaoke. Circle up- windmill, hill billys, imperial walkers, toe touch, produce picker, Merlin, Peter Parker, Parker Peter, runners lunge, crow.
THE THANG:
Pull ups/ al gore, pull ups/ shoulder taps, pull up/ al gore
Jack web
Switch Q
22s on the basketball court.
Burpee/Big Boys on side A (1/10, 2,9 etc)
Run to other side
Jump squat/dead bug
Jog a cooldown lap
MARY: stretched
ANNOUNCEMENTS: bethel men’s shelter
COT: yes
WARMUP: not really
THE THANG: to WEP, Bama, Hardees loop, home
MARY: no
ANNOUNCEMENTS: buy some garlic bread and sign up for Bethel Men’s Shelter
COT: yes
Follow by a fresh light roast at Panera
WARMUP: 10 each
Mosey on track doing:
THE THANG:
Goal was 3 rounds, most PAX between 2-3 done.
Station 1 – 20 each
Station 2 – 30 each
Station 3 – 40 each
Station 4 – 50 each
MARY:
Throughout
ANNOUNCEMENTS:
Bethel, stuff the bus
COT:
Kids back to school / leaving the nest, family members health.
WARMUP:
THE THANG: 3 miles trails
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: meet and greet
THE THANG: run through the bubble
MARY: was a fine girl
ANNOUNCEMENTS: Rob says USC is different than Southern California
COT: pray more worry less
WARMUP: 20 Moroccan NCs, 10 Windmills, 20 SSHs, 10 WA merkins,10 low slow squats, mosey around football field pkg lot. ,
THE THANG: Ladder workout: each 20 yd line start with 1 squat, merkin then each leg reverse lunge up to 5 at 100 yds then back to 1. Between yardage diff modes of transportation, skip, lunge, high knees and shuffle ending with 1-5 Burpees each to yards n back to 50 yd line.
MARY: LBCs, Freddie Mercury’s, Box Cutters
ANNOUNCEMENTS: Bethel Men’s Shelter next Thursday (Italian Night) and Stuff the Bus Sat Aug 8 in 2-hr shifts.
COT: 1/2 hr discussion on masculinity in this day and age then pray for family friends, older parents and school starting next week.