WARMUP: Motivators; dynamic; bear crawl
THE THANG: 20 Pull ups w/ 50 Derkins
Al Carmichael: Burpees 10×2, Merkins 20×2, Big Boys 30×2, Squats 40×2, Calf Raises 50×2
MARY: O-Rama
ANNOUNCEMENTS: Lots!
COT: Completed
WARMUP: Motivators; dynamic; bear crawl
THE THANG: 20 Pull ups w/ 50 Derkins
Al Carmichael: Burpees 10×2, Merkins 20×2, Big Boys 30×2, Squats 40×2, Calf Raises 50×2
MARY: O-Rama
ANNOUNCEMENTS: Lots!
COT: Completed
WARMUP: Jog over Walter Elisha Park for a few warmup exercises and an explanation of the plan.
THE THANG: 6 individual ~.5mi laps spread around downtown with 3 exercises after each lap. The exercises were:
10 Mountain Climbers I/C (scaled down to 5 for time)
10 Mak Tar Jai’s I/C (scaled down to 5 for time)
5 Burpees
I could provide the turn-by-turn directions for each lap but instead, call me and I’ll explain.
MARY: A few exercises performed just prior to COT.
ANNOUNCEMENTS: Golf, D2D info, upcoming Shovel-flag transition at Colosseum, Newsletter
COT: 5th Core Principle
WARMUP: mosey
THE THANG: 4 went rucking
6 bootcamp
Run neighborhood at every corner do
10 no cheat merkins
15 squats
20 flutters
Did two loops total 1-2mi
MARY: COT 2-3min of Mary
ANNOUNCEMENTS: read newsletter
COT:
WARMUP: Mosey to the gym entrance – windmills (I/C & trucker-approved) and Cherry pickers (I/C). Mosey to the back of the school at bus loop – imperial walkers, hillbilly walkers and low slow squats with Moroccan night clubs all in cadence. Mosey to benches for dips I/C and Bulgarian split squats (Single count)
THE THANG: at the poles varying exercises of 11’s were completed in pairs. Mode of transport between the poles was lunge walking and lieutenant Dan’s. Every 3 sets or so – YHC called mosey around the car loop.
After completing the poles pax moseyed to the basketball court for four corners of 11 & 11 – notable callout of gas pumpers at one corner by twister.
From there – PAX Moseyed to the dumpster where pax did 20 d/c monkey humpers (facing footloose of course).
Mosey to gym entrance for dips and a little Broga- but just a little.
Mosey to cot for Mary
MARY: a few of airborne’s hip exercises and a inner thigh stretch brought us to 0600
ANNOUNCEMENTS: yes
COT: 5th core principle
Thanks for the call Boogie Down. Always an honor to lead.
👁️
WARMUP: Fashionable and Presentable
THE THANG: Multiple Laps around the pond across from Kingsley property with some stops for basic movements.
MARY:
ANNOUNCEMENTS: Read your news letter !
COT: Stays in COT ! Wink ! Wink !
WARMUP: Usual Fashion and Bundle UP
THE THANG: Multiple Laps around the pond across from Kingsley Property with some stops for PT Exercises
MARY:
ANNOUNCEMENTS: Read your newsletter !
COT: Stays in COT ! Wink ! Wink !
WARMUP: Wind Mills, Cherry Pickers, Imperial Walkers
THE THANG:
9 Pain Stations: 8 Reps of each x 4 Rounds
SB Curls
SB Bent Over Chest Rows
SB Dead Lifts
SB Clean Lifts w/Chest Press
SB Squat Jacks
Flutter Kicks w/SB over head
Sand Bag Throws
Reverse Lunges w/Side Rows on side of front legs
Bear Crawls w/SB
MARY: NONE
ANNOUNCEMENTS: Read Your Newsletter, Upcoming Tallawah Convergence, and December events coming up.
COT: What happens in COT, Stays in COT !!!
WARMUP: 2 mile pre-run
THE THANG: No one showed, so we ran two more miles and just talked about life.
MARY: Running works the core
ANNOUNCEMENTS:
COT:
WARMUP: PT fit test; 40 HR merks in 2 min, 40 butterfly sit-ups in 2 min, 2 miles in 18 min
THE THANG: Log time. Plus some ruck calisthenics.