WARMUP: yes
THE THANG: ran around and did exercises
MARY: yes
ANNOUNCEMENTS: yes
COT:yes
Ringer was the Q but he is Slackless. Don’t know all of the weinke but went to the big parking lot. One end was KB exercises. Did 10 reps of the first, run to the other end of lot do
10 Merkins
20 squats
30LBC
run back to start, do 1st and 2nd exercise continue adding KB exercise each round.
KB exercises
Swings
Goblet squats
Lawnmowers
Curls
Triceps
Lunges
Cling and press
*WARMUP:* side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one
*WARMUP:* side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one
Warmup:
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW X 10 (IC)
Broga
The Thang:
Billy Madison Goes Back to School
Mosey to bus parking lot
Run down and back and perform 1 exercise of 12 reps
This concludes 1st grade
So and so forth until 12th grade is complete
Grades:
MNCs
Calf Raises
LBCs
Merkins
Squats
Flutters
Shoulder Taps
Lunges
Dolly
Burpees
Good Mornings
Big Boys
American Hammers
936 total exercise reps
1+ miles of running
Mary: Finished with a couple minutes of Mary and Dark Helmet demanding excellence in cadence counting, much to the crowds displeasure.
Announcements: We announced some things.
COT: There was a circle and trust in and around it.
Warmup:
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW X 10 (IC)
Broga
The Thang:
Billy Madison Goes Back to School
Mosey to bus parking lot
Run down and back and perform 1 exercise of 12 reps
This concludes 1st grade
So and so forth until 12th grade is complete
Grades:
MNCs
Calf Raises
LBCs
Merkins
Squats
Flutters
Shoulder Taps
Lunges
Dolly
Burpees
Good Mornings
Big Boys
American Hammers
936 total exercise reps
1+ miles of running
Mary: Finished with a couple minutes of Mary and Dark Helmet demanding excellence in cadence counting, much to the crowds displeasure.
Announcements: We announced some things.
COT: There was a circle and trust in and around it.
WARMUP:
Disclaimer, plank while we wait for Sawdust and Toto
THE THANG:
Slow mosey to the pullup bars, split into 2 groups. Group 1 does 10 pullups, while group 2 wall sits. Flapjack and rinse/repeat.
Mosey back to the start and circle up for Tabata:
8 exercises, 8 sets of each, 20s work, 10s rest. Today, we did the following exercieses:
1. Flutters
2. Carolina Dry Docks
3. Squats
4. Mountain Climbers
5. Hello Dollys
6. Merkins
7. Boat and Canoe
8. Burpees
Finish with 90s Body Destroyer
ANNOUNCEMENTS:
The Great Daffodil Field Hike (Sawdust coordinating this family friendly event – see your newsletter)
COT:
Prayers for Splinter’s mother with Cancer in Hospice and for Sawdust’s aunt Locy with cognitive decline.
NMM:
The Tabata is a challenging workout and keeping track of the exercises and sets as the Q takes some concentration. I lost track of a few counts today, but the Pax kept me honest and put out a great effort. It was a perfect, cool, dry morning, and a pleasure to lead the group as always. Having Toto with us was icing on the cake. Well done, gentlemen!
WARMUP: discloser
THE THANG: ruck up and go for a mile around the long loop behind LpL building.
Stop at CAH and do some curls and high pulls.
For for another mile around and stop at CAH again for step ups and low slow squats. Start another look but stopped at the bottom of the hill and tucked back due to time.
MARY: broga for 7 minutes. Great way to stretch calves, and open up hip flexors and stretch lower back.
ANNOUNCEMENTS: convergence
COT: stays in COT
Tinsel out…
WARMUP: Mosey to Grace Presby – SSH, LSS, MNC’s out of people’s chair, merkins, planks and a bit of Broga posing….but just a bit.
THE THANG: Dora appeared where the smells were most suspect
100 – burpees
200 – squats
300 – flutters
Mosey to the tire store for 7’s – Mike Tyson’s with Diamond merkins bear crawling in between.
MARY: just enough time for boxcutters before 0600 called
ANNOUNCEMENTS: yes
COT: 5th core principle
Thanks 1/2 shell for the call. Always honored to lead.
👁️
WARMUP:
Ran to field
SSH
Windmill
Merkins
Squats
Shoulder taps
Down dog
Honeymooner
THE THANG:
Run to 10, nur back to goal
10 flying squirrels
Run to 20, nur back to goal
10 merkins
….stopping at every 10 yrd line
Insert whatever exercise you want, but end with 10 more flying squirrels
Ran back out to back of gym for the following:
Rd 1 – 10 step ups each leg
Run to top of hill
Rd 2 – 10 step ups, 10 Mike Tyson’s
Run to top of hill
Rd 3 – same as rd 2 + 10 dirty Myrtles
Run to top of hill
Rd 4
10 big boys, flutters, incline merkins
Run to top of hill
Bear crawl to COT and end with Airborne special hip exercises.
MARY:
ANNOUNCEMENTS:
COT: