Dora, Burpees, Dumpster Stench, good times for all.
We celebrated June 18th by doing 6 rounds of a 6 cone lap with 18 reps of various exercises at each cone. The 1st and 2nd F was :fire: and the young buck McGuire learned from all of the elder wisdom in the group.
Back to COT for prayers and praises.
JWow
WARMUP: SSH, CP, IW, we ran to the far side of the parking lot with kettlebells and Olaf lead us in some stretches
THE THANG:
21-15-9 WOD
21 left arm clean snatches
21 jump over burpees
21 right arm clean snatches
21jump over burpees
15 left arm clean snatches
15 jump over burpees
15 right arm clean snatches
15 jump over burpees
9 left arm clean snatches
9 jump over burpees
9 right arm clean snatches
9 jump over burpees
Ran to the end of the parking lot with bells did some squats and lunges. Ran back to COT
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP:
Mosey to the ROTC building for Warmaroma
SSH x 30
MNC x 15
Mtn Climbers x 20
Peter Parker x 15
Windmills x 10
Smurfjacks x 10
Head over and grab a Cindy then mosey to football stadium
THE THANG:
5 Manmakers
10 Goblet Squats
15 Curls
20 Triceps
25 Flutters
All with Cindy
Indian Run a lap
Overhead Marches (from Youtbube) to concession stand and back
Rinse and Repeat adding 1 each time (YHC missed this the first time)
Mosey back to put Cindy up
Mary
THE THANG: 4.5 mi loop…North on 160, left on Sutton, left into the Sutton Place neighborhood at the New Grey Rock Rd light, right turns at each cross street (3 total) got us to Sam Smith Rd, left on Sam Smith, left on Harris, left on Munn, right on 160 and back to COT.
ANNOUNCEMENTS: Sign up for FM Care Center yard work.
COT: Prayers for healing and safe travels.
WARMUP: route announced
THE THANG: run some new roads, Liberty went missing on the way back after he took a shortcut. All PAX showed up at the end!!
MARY:
ANNOUNCEMENTS:
COT:
Warmups
Side Straddle Hop
Imperial Walker
Hillbilly Walker
Mountain Climbers
Plank
Broga
The Thang:
Bear crawl up hill and nerf back
DORA
runners do parking lot loop
Teams will do
50 Carolina Dry Docks
100 Squats
150 Merkins
200 Flutters
150 Dips
100 Durkins
50 Burpees
ANNOUNCEMENTS:
7/4 Convergence
Thursday happy hour
COT:
Prayers for family and health
WARMUP:
THE THANG: 3.5 miles
MARY:
ANNOUNCEMENTS: HIM camp, newsletter
COT:
WARMUP: mosey to the football stadium – exercises with burpees in between.
THE THANG: on the hill – 50’s
50 merkins buy in
Run to 3rd light – 10 squats
Return to bottom – 40 merkins
Run to 3rd light – 20 squats
Return to bottom – 30 merkins
Run to 3rd light – 30 squats
Return to bottom – 20 merkins
Run to 3rd light – 40 squats
Return to bottom – 10 merkins
Run to top of hill – mosey to Citi lot off campus
6’s and 13’s – 6 rounds of 6 burpees and 14 squats. Modified burpees to Diamond merkins after 3 rounds.
Return to campus benches at the gym for Bulgarian split squats and five burpees and continue to COT.
MARY: not enough time
ANNOUNCEMENTS: yes
COT: 5th core principle
Thanks for the call, Warning Track.
Warmup:
SSH
Imperial Walkers
hillbilly Walkers
Tappy Taps
Planks
Workout:
Light Jog
Wall sits while a PAX does an inchworm to curb and back
At the track, do exercise then run a lap
– 12 o clock – 50 squats
– 3 o clock – 50 merkins
– 6 o clock – 50 dips
– 9 o clock – 50 mountain climbers
The Grinder at the entrance to GHMS
– Partner Up: Partner 1 do a bear crawl up to the next light
– Partner 2: run to the next light and come back to get your partner and run back to the light
– Switch – Partner 2 does Bear crawl, Partner 1 runs
– When Partner 1 starts again, do Crab Walk. Switch back to Bear Crawl at next cycle.
COT