Forbidden Zone route

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WARMUP: describe the route option
THE THANG: run to the forbidden zone, option going through the 160 overpass and do a complete loop or just go backwards and comeback at sixth baxter.
MARY:
ANNOUNCEMENTS:
COT:

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Workouts Band Camp Would Call

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WARMUP: Mosey to the band parking lot
SSH, imperial walkers, Jimmy Dugan, merkins, calf stretch and runners pose
THE THANG: run to lot by the baseball field and get a partner. Partner 1 runs across the lot and back while partner 2 performs exercises across the lot. Partner 1 picks up where partner 2 got so each round running gets shorter.
Exercises – walking lunge, broad jump burpee and bear crawls

Mosey to hill by football fields for ladder of street lights
1 burpee at bottom of the hill increase 1 each time. 10 monkey humpers at lights. 7 lights total
MARY:
ANNOUNCEMENTS: break the dam. Snow or shine
COT: waiting for it to get warmer to post is going to make it worse

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Cold buckets

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WARMUP: We did a few things
THE THANG: One bucket at the bottom of the hill, one at the top.

The PAX enjoyed selecting pre printed slips of various exercises to execute and perform to perfection. The slips did not include anything too miserable for a 18 degree morning so we believe all survived. A nice coffee was provided postgame by <@U06RH8NQ44A>
MARY: SSH’s while Pusher retrieved the distant uphill bucket.

<@U035XDY7ABC> provided encouraging anecdotes from his recent trip to train awesome friends in Cuba :pray: <@U04GQT8NQ4C>
ANNOUNCEMENTS: A few
COT: Praise for those in Cuba, for grandchildren, and for the Lord giving us the privilege of being alive in His creation in the pre dawn 18 degree air.

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Freezing cold Peloton

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WARMUP: Sat down at <#C02PN3WE2BV> in my warm car waiting for any Pax to show up (no one did)
THE THANG: Rode the Peloton in my office for an hour, got 9 miles in
MARY: Big stretches
ANNOUNCEMENTS:
COT:

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Sandbag fun

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WARMUP: Jog a lap then normal mix of SSHs, Walker’s, windmills, and merkins.
THE THANG: Grab bags and move to front of school. 10 clean & presses, 15 bent over rows, 20 step over merkins. Overhead carry to end of columns and back.
10 manmakers, 15 flutters w/press, 20 mtn climbers. Front rack carry out and back.
10 over the shoulders, 15 curls, 20 lunges w/bag. Back rack carry out and back.
Repeat C&P, BO rows, merkins set then left hand only carry out and back.
Repeat manmaker, flutters, and mtn climbers set than right hand carry out and back.
Repeat over shoulder, curl, lunges set then bear hug carry out and back.
Jump over bag side to side 20 times, bear crawl out 10 yards, crawl bear back to bag. Repeat 20 jumps and crawls again.
Head back to cars for a few Mary exercises including some Simbas. Great work today. It didnt take long to warm up. Thx <@U088CUMTQ05> for opportunity!

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Dancing the Cold Away

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WARMUP:
Classic CoP with about 5 exercises while Bonsai arrived at joined us
THE THANG:
Slow mosey with exercises every 50yards to continue to warm up

Cross the frozen bridge to football field
Four corners around track
Each corner perform exercise and mosey to next corner
Alternating upper body and lower body
6 Merkins 4
10 calf raises 4
10 CDDs4
10 squats 4

MARY: no time …not even 6min
ANNOUNCEMENTS:
Break the Dam run Saturday
Pusher says there’s some race in September
COT:
Praying for Cherry Pie and visiting dad
Aging parents
Safe travels on icy roads
Marriages and 2.0s

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Ice Ice Baby

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WARMUP: Very Cold – :cold_face:
THE THANG: 3 miles of Rucking over icy and tough terrain. Hills and fellowship were abundant!
MARY: Nope
ANNOUNCEMENTS: Yes
COT: Break the Dam and Readnewsletter

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Cold as Ice!

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WARMUP: mosey behind HT
SSH
Low slow squat
Hillbilly walker
Toy soldiers
Butt kickers
High knees
Shuffle right
Shuffle left
Karaoke left/right
Mosey to entrance of apartment complex
Merkins with toe touches
Broga
THE THANG:
Mosey to other side of complex by the hill

DORA deconstructed burpee
100 hip thrusters
100 merkins
100 jump squats
100 burpees

Partner 1 runs, P2 does the exercises

Making our way back through complex we stopped at all speed bumps for 10 merkins (40 total).

Back at HT we lined up across the parking spaces to lunge walk two line and then a squat. Add a squat every two lines.

MARY:
Toe touches
ANNOUNCEMENTS: read newsletter
COT:

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Cold Laps.. with Merkins

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Cold day at the Forge.

Warmup mosey to the School by Mavis.

15 SSH IC
15 SJ IC
10 Windmills IC
20 Merkins IC
Stretch

Run to parking lot by crossroads

10 merkins IC
10 LBcs IC
10 Flutters IC
10 Squats IC

Run back to school parking lot and repeat the above.

Then run back to Crossroads repeat exercises reducing reps by 2.

Repeat this sequence until we had 10 minutes left where we ran to Grace Church and did the final set.

Got back to COT in time for 10 burpees EMOM for 3 minutes.

Thanks to Miyagi for the opportunity!!

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Because Miyagi gave me an unfriendly reminder

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WARMUP: We did
THE THANG:
– Go to the rocks
– 1st phase:
– EMOM – 10/10/10 (15?) – curls, OHP, Bent over rows
– 2nd phase:
– 11s – Manmakers (leave the rock), jump squats – the run is to the cigar lounge and back (touch the wall)
– 3rd phase:
– Abs Dora – run the triangle
– 100 LBC, 200 DLL, 300 flutters
– We modified this one for time…
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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