Up Massey hill
Loop back on Spratt
Up Massey hill
Loop back on McCammon
Up Massey hill
Loop back on Ardrey
WARMUP: mosey to the top of the hill. Low slow squats, imperial and hillbilly walkers, Moroccan night clubs, planks, merkins, salutations
THE THANG:
Spur 1 – A man must get right before he can do anything else: 7’s on the hill – burpees at the bottom and squats at the top
Mosey to pull up bars
Spur 2 – An unfit man is a slave to his lack of self-control.
7’s at the pull up bars and at end of the driveway. Pull ups and Diamond merkins
Spur 3 – To help others, a man must first help himself. Mosey to school wing for wall sits of gratitude x 2 then back to COT.
MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle
WARMUP: Mosey around parking lot and end at the pullup bars. 20 EA. SSH, 15 EA Windmills, 15 EA Goofballs
THE THANG:
Thang #1 (5 rounds)
5 EA Pullups, 10 Curls (w/ block) , 15 Overhead Press (w/ block)
Run to bottom of the hill and 2 Burpees at stop sign.
Mosey to band lot in front of high school.
Thang #2 Bear Crawl & ABS
Bear Crawl 10 yards and add an exercise each time.
10 Hells to Heaven
20 Flutters
30 LBC’s
40 Shoulder Taps
50 American Hammers
MARY: None
ANNOUNCEMENTS: read the newsletter
COT:
WARMUP: SSH, merkins, arm circles, squats
THE THANG: Tabata 60 secs on, 60secs off:
Halo, Merkin, swing, Flutter, Row, LBC, Goblet Squat, Jump squat, Single Leg Dead lift, Alt Lunge.
We got through 2 rounds of this full body upper middle and lower workout. Lots of great mumble chatter mostly about the hair metal play list. Let’s just say it was a generational divide!
All worked hard and felt it the next day.
Aye! Jekyll
WARMUP: No warmup, got right to it.
THE THANG: 2 Ruckers, 5 runners for a trip to Kingsley and back. Great mumble chatter with a beautiful sunrise.
MARY: Mary did not show up….AGAIN!!
ANNOUNCEMENTS:
COT: We prayed for OldBays wife’s healing, Dam to Dam participants safety and strength & Protection and guidance for our 2.0’s.
WARMUP: SSH X10, Baby Arm Circles X 10, Cherry Pickers X 10, Short Mosey, High Knees, Karoake, with a 7 (dips & Derkins) on the back benches. Mosey to Bball court.
THE THANG: 4 corners at each 3 pt line. Each station began with 6 Bobby Hurleys (honoring Michael Jordan’s birthday – remember the 6 threes he hit in the first half of the Finals back in 90?) Station 1: 10 Shoulder Taps in cadence then run, Station 2: 20 big boys (yes 20) then lunge walk, Station 3, 20 Merkins then NUR, Station 4: 10 LBCs in cadence then bear crawl. Plank for the 6. Then reversed the transport mode and direction. Crawl Bear, Run, Reverse Lunge Walk, NUR. Plank for 6.
Mosey to back drive. Had 9 toys under a blanket (3 sand bags, 2 Cindy’s, 1 curl bar, 1 KB, 1 Case of Water, and a Jump Rope. Pax rotated stations of labeled exercises with about a 80 yard out and back run. Totaled about 16 rounds.
Mosey to COT for 10 in cadence mak tar jyes
MARY: Nah.
ANNOUNCEMENTS: Cannoli Run, Christmas Party
COT: Prayers lifted.
*WARMUP:*
Mosey to playground behind school. All the regular ones
*THE THANG:*
Mosey to the Middle School.
Ran the car line loop with exercises at top and bottom. Merkins, Dips, Derkins, Big Boys, Bulgarians, Squats, Lunges
Wall Sits while PAX does 10 man makers w Cindy. Finish with 10 burpees
*MARY:* abb work
*ANNOUNCEMENTS:* newsletter
*COT:*
*WARMUP:*
Mosey to playground behind school. All the regular ones
*THE THANG:*
Mosey to the Middle School.
Ran the car line loop with exercises at top and bottom. Merkins, Dips, Derkins, Big Boys, Bulgarians, Squats, Lunges
Wall Sits while PAX does 10 man makers w Cindy. Finish with 10 burpees
*MARY:* abb work
*ANNOUNCEMENTS:* newsletter
*COT:*
WARMUP: Imperial walkers, mountain climbers, low slow merkins
THE THANG: Mozy to the side of Harris Teeter for 10 counts and 20 counts. Started with 10 count BTW then run across the street for 20 squats. Flip flop for 20/10 (overhead clap/burpees), 10/20 (wall tar jai/dips), 20/10 (air presses/merkins)
Mozy to access road in front of O’reilly auto parts for 7s. Began with 6 burpees, ran to the oil change place where we did 5 CDDs, bear crawl to the wall for 1 big boy sit-up. Jog back to oil change place for 5 more CDDS then back to start. Rinse and repeat 5/5/2, 4/5/3, 3/5/4, 2/5/5, 1/5/6.
Mozy across Gold Hill Road (being responsible and checking for traffic) for more running and reps. Lots of back and forth and a fair amount of confusion. Reps included flutters, more dips, shoulder taps, merkins and more BBS.
MARY: Unaccounted for since we did plenty else
ANNOUNCEMENTS: D2D teams needing replacements, Christmas party officially scheduled.
COT: Family, travel, Ms and 2.0s
WARMUP: SSH and old man Abe
THE THANG: A Dora with
Blockies 100
Overhead Press 125
Merkins 150
BBS 175
Swings 200
MARY: No time
ANNOUNCEMENTS: D2D this weekend, the Gremlin in Mint Hill in honor of a fallen Pax
COT: Remember it is great to be a man, be present and engaging with you M every day, not just 2/14