Another Round

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WARMUP: Cherry Picker, Moroccan Night Club, Low Slow Squat, Mosey to location
THE THANG: Using light poles around the parking lot as locations, all exercises 18 count in cadence then (MOT) move to next location: Big Boy (Toy Soldier), Hello Dolly (Lunge Walk), Mountain Climber (Karaoke), Merkin (Karaoke-other side), Freddie Mercury (Bear Craw), SSH (Nur), Plank Jack (Toy Soldier), Flutter Kick (Mosey), Monkey Humper (walk back to location 1). Next, another round with 4 Burpees at each location with mosey to next light.
MARY: A bit
ANNOUNCEMENTS: Gold Tourney, Convergence, etc.
COT: Prayers lifted

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Walmart Run

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WARMUP: No warms at STL
THE THANG: Ran from COT to Walmart Automotive. Started with 5 merkins, half the group ran clockwise around Walmart while the other half of the group ran counter-clockwise around Walmart. When the pax met on the other side of the building, they stopped and did big boy situps. Rinse and repeat around Walmart with Merkins and BBS in reps of 5-10-15-20-15-10-5 . After completing, we ran back to COT. Mileage was 3.75 to 4 miles by pax.
MARY: 10 cadence counts of Freddie Mercurys
ANNOUNCEMENTS:
COT: Closed in prayer

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Good to travel

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WARMUP: ssh, windmills, shoulders, merkins
THE THANG: Tabata w/ mosey in between
MARY:
ANNOUNCEMENTS: 12 year anniversary beat down on the 28th.
COT: prayers for country, marriages and kids

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O’Riley Triple Check

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WARMUP:
lap around parking lot
circle up for COP warm-up
– 25 SSH
– 10 Windmills
– 20 mountain climbers
– 10 plank jacks
– 10 Moroccan Nightclubs
– 10 Imperial Squat Walkers

Jog along front of shops. stopping at every white bench to do 5 burpees (for a total of 20).

THE THANG:
Run to front of O’Riley Auto Parts.
Get in groups of 3 for Triple Check:

1 person in people chair
1 person doing exercise (below)
1 person running far side of Oil Change and do 3 box jumps on concrete half-wall. this increased to 7 box jumps as we progressed through the exercises.

1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Shoulder Taps
6. Freddie Mercury s
7. CDDs
8. LBCs
9. Overhead claps
10. Flutters

Got through the list, headed back to COT.

Great work done by all, and we had a fun and lively discussion. Thanks to Half Shell for the opportunity to lead!

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Miles and Smiles and

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WARMUP: 20 SSH, 10 WM, 10 CP
THE THANG: Miles and Smiles with sandbags.
Stops along the way: Dips, Urkins, Merkins, Flurter with Press, upright Row, manmakers, shoulder press, curls.
MARY: box cutters, Americans and LBC
ANNOUNCEMENTS: yes
COT: yes

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The hump day run(s)

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WARMUP: Rolloff and YHC put in some pre-run miles and Bandcamp ran to the AO from home. Besides that just the standard jaw/mouth warmups aka a lot of mumblechatter

THE THANG: 4ish mile route – head across I77 and take left at QT – take left at 6th Baxter crossing and go down to the YMCA lake trail – pass YMCA and take a right onto Market St to get back up to 160. Make a right and back across interstate to get back to CoT.

Some added the old Kinglsey loop to get closer to 5. Some added some parking lot striders/speed work.

MARY: never heard of her

ANNOUNCEMENTS: newsletter

COT: yup

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I cant hear you??? Decibel to the Rescue

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WARMUP: Did lap around the track
Did some warm up COP
Then mosey to sugar creek
THE THANG:
Burpees merkins squats in between bear crawl crab walks and crawl bears

Mosey to playground
Dora with 50, 100, 150
MARY:
One exercise move each
ANNOUNCEMENTS:
COT:

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Pull thru day

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Started with some basic warm-ups then grabbed bags and headed over to baseball field. 2 cone workout. Cone 1 exercises: 10 over the shoulders, 20 pull thru, 10 clean and squats, 20 LBCs w/bag overhead, 10 walk over merkins. Cone 2 exercises: 10 curls, 20 pull thru, 10 diaper changers, 20 bent over rows, 10 squats w/bag. Did all exercises at cone 1 then bear hug carry bag to other cone. Do everything at cone 2 then bear crawl and drag bag back to 1. Do cone 1 again over head carry to c2. Do c2 then front rack carry back to 1.
Split up into 2 teams. Each team gets in plank and has to pass thru 2 sandbags. When you’re done run to end of line in order to move across entire field. Repeat in opposite direction. Next relay is one bag per team. Guy in back has bag and runs serpentine thru tram to front. Then pass bag from front to back. If bag drops whole team does 5 burpees. Next relay is in seated position and team is flipping bag from one end to the other. When done PAX runs to end to keep line going. Last relay was football snap the bag between the legs to next PAX. Run and repeat. Always fun to have some team competition and seeing guys try to figure out how to accomplish things together. Times up, back to COT. Thx for opportunity Farmers!

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