WARMUP: slow mosey and some up and down thingies
THE THANG: crazy 8s and a quick jacobs ladder
MARY: soothing count of Catalina Wine Mixers
ANNOUNCEMENTS:
COT:
Ran from COT to the corner of Dudley and Neillie’s Way. Did the Nellie’s Way hill run around the Dobbys Bridge school parking lot and back 4 times
COT
Prayers for kids
Prayed for jobs
Had 8 at Coaches box to exercise and learn about King
Had 21 at Flight plan today for the Pineapple loop @fligh
WARMUP:
SSH
Windmill
Low slow Squat
Moroccan night clubs
THE THANG:
Repeat of a November Kettlebell Tabata workout with a twist. At start of the rest period, bang out a burpee. Rotate around all areas and exercises, and start back at 1.
Workout is meant to evenly work all major muscle groups: back, abs, arms, chest, legs,
MARY:
Area 1:
– Swings
– Curls
– Flutters (Bell high)
– Deadlift
– Shoulder Press
Area 2:
– Turkish Getups
– Goblet Squats
– Triceps
– American Hammers
– Renegade Rows (in plank)
Area 3:
– Deck Squats
– Bentover Rows
– Calf Raises
– Side Lunges
– Chest Press on 6
ANNOUNCEMENTS: Newsletter
COT: Say something you are thankful for.
WARMUP:
THE THANG: Some ran 10 miles , some ran 6 six miles, some rucked
MARY:
ANNOUNCEMENTS: none
COT:
*WARMUP:* SSH, Cherry Picker, Mosey
*THE THANG:* Ladder-O-Pain
#1, RUN, #1 & #2, RUN, etc…
1. Burpee x 1
2. Big Boy x 3
3. Shoulder Tap x 6
4. Flutter Kick x 10
5. Merkin x 15
6. Freddie Mercury x 21
7. Carolina Dry Dock x 28
8. LBC x 36
9. Overhead Clap x 45
10. Squat x 55
11. Baby Arm Circle x 66
12. Monkey Humper x 78
13. Moroccan Night Club x 91
14. Calf Raise x 105
15. Overhead Press x 120
Warmup then run to parking lot on way to pullup bars.
1st order of business get the HR up as quickly as possible:
4x Suicides distance was 1 to 5 parking spaces
2nd order of business is endurance and strength
20min AMRAP:
5xToes to bar
10x Squat jumps
10x Merkins
10x Lunges (EL)
Run back to 2x Suicides
COT
Discussion on Servants and Masters. All the “things” of this world are good Servants but bad Masters: money, food, popularity, aesthetics, power… So how do you keep them in their proper place? It’s Discipline (1st F), Council (2nd F), and Mission (3rd F). So you wonder why this thing of F3 works, but it’s a model for behavior that works on so many levels.
WARMUP: moroccan night clubs, windmills, low slow squat, merkins, side straddle hops
THE THANG: Celebrating my 47th birthday so I had a list of exercise to perform, we had plenty of sanbags ranging from 30# to 60# so each pax had a chance to pick their potion.
WITH SANDBAGS 15 reps:
-over the shoulder toss
-curls
-high pulls
-front toss
-bent over row
-chest press
Grab a bag and take a lap down the parking lot
WITH SLEDGEHAMMERS 15 reps of:
-around the world (lots of chatter on this one)
-squat swings
-american hammer
Grab a bag and take a lap down the parking lot
repeat the same circuit above for another 15 reps; then rinse and repeat circuit with 17 reps for a total of 47 reps for a 47th birthday.
MARY: run out of time for broga
ANNOUNCEMENTS: rumors of sweati and jaeger coming back soon.
COT: Rainmaker led the prayers.
Tinsel OUT
WARMUP: SSH, IW, stretching
THE THANG:
Run and start every 1/2 to 3/4 mile and do a series of exercises
TABATA
Set 1 (45 sec on 15 sec rest)
Mnt Climbers
Bomb Jacks
Shoulder Taps
Squat Thrust
Set 2 (45 sec on 15 sec rest)
Merkins
Squats
Lounges
Peter Parkers
Set 3 (45 sec on 15 sec rest)
Speed Skater
S.S.Hop
Moroccan Night Club
Mnt Climbers
Set 4 (45 sec on 15 sec rest)
American Hammer
Flutter Kicks
LBC
Plank
2.5 miles ran
MARY: no time
ANNOUNCEMENTS:
COT: Assassin closed us out in prayer