The temps were chilly so Change Order kept his shirt and pants on. A quick warmup and we were off.
Thang: Two laps around the park while stopping at each swing fo a plethora of exercises.
Back to COT for some Broga and Mary.
WARMUP: OYO
THE THANG: >6 miles Kingsley to Munn to Harris to Fort Mill back to Jackson to Harris to Munn to Kingsley
MARY: Burpees & other stuff OYO
ANNOUNCEMENTS: One Word, Men’s Shelter
COT:
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot
The Thang:
1. Light Poles:
Light Pole 1: 10 Merkins
Light Pole 2: 15 Jump Squats
Light Pole 3: 20 Big Boys
Light Pole 4: 25 Calf Raises
➡ MOT: Lap 1: Mosey between poles, Lap 2: Bear Crawl between poles, Lap 3: Crab Walk between poles
2. Partner Work Benches:
P1: 20 Incline Merkins
P2: Run up and back on from Cone to cone
Repeat with:
20 Decline Merkins
20 Step Ups
20 Tricep Dips
3. Dora:
Partners:
100 Peter Parkers
200 Lunges
300 Seal Jacks
➡ One partner works, the other jogs from Cone to cone.
Announcements:
Read your newsletter
COT:
Prayers and Praises
WARMUP: CP, WM HW and the “other walker”
THE THANG: mosey to the CFA parking lot where a giant deck of cards was found. Board was also conveniently located on a rock. After shuffling we took turns pulling cards and doing what the board said to do
MARY: nope
ANNOUNCEMENTS: Trash pickup and Cannoli run
COT:
WARMUP: NA
THE THANG: Rucking miles and Rugby Sprints
MARY: NA
ANNOUNCEMENTS: One Word, Men’s Shelter, Break the Dam and Dam to Dam
COT: Yes
WARMUP: Cherry pickers, windmills, SSH, imperial walkers, hillbilly walkers
THE THANG: mosey around the theater and end up by the entrance. 4 corners (like a diamond)
7 OF DIAMONDS
7 BURPEES (X4)
14 MERKINS (X4)
21 LBCS (X4)
28 SQUATS (x4)
21 LBCS (X4)
14 MERKINS (X4)
7 BURPEES (X4)
E.C. – ABC’S 6-inch style
MARY: yes
ANNOUNCEMENTS: newsletter
COT:
No warmup needed; got right to work!!
5 Different Complexes for 8 Minute AMRAP
5-5-5-5 – All single arm then switch
5 Rows
5 Deadlifts
5 Swings
5 Reverse Lunges
4-6-8-10
4 Pullovers
6 Halos
8 Alternating Swings
10 Alternating Cleans
7-8-9-10
7 Waiter Cleans
8 Rotational Presses
9 Thrusters
10 Swings
8-6-4-2
8 Single Arm Rows
6 Reverse Lunges
4 Standing Press
2 Snatches
6-6-6-6
6 Alternating rows
6 Upright Rows
6 Squat Curl to Press
6 Plyo Lunges (Total)
ANNOUNCEMENTS were made
COT: Ended with a prayer
WARMUP: Mosey to tire place near Ace Hardware. 49 SSH and the other usual ones
THE THANG:
Mosey back to site.
DORA/AMRAP
-Merkins/Lap round HT parking lot as MOT
-Big Boys/Lap
-Squats/Lap
-CDD/Lap
-Flutters/Lap
-Lunges
Mosey to wall for walls and crawls w/ 5 merkins.
MARY: 1 minute of Prisoner Squats w confusing cadence by YHC
ANNOUNCEMENTS: bethel men’s shelter
COT: love you boys
WARMUP: SSH, Cherry Pickers, Imperial Walkers, windmill
THE THANG:
Start with 9 cards face up, each card is associated with a workout and each suite is associated with a MOT. We went around picking higher or lower of any card, if we get it right we have that persons lead a 10 cadences on it..if we get it wrong we do the 10 cadences and MOD to the light pole and back and flip the card. The objective was to complete the deck….we failed :disappointed:
MARY:
Who doesn’t have time for 7 minute abs? Apparently us as we ran short
ANNOUNCEMENTS:
Break the dam reschedule; Bethels men shelter, read your news letter
COT:
Prayers health and wellness
WARMUP:
ssh, iw, hillbilly walker, Moroccan night clubs, windmills,
THE THANG:
Mosey around/ behind broadcloth to covered breezeway.
1. DORA -partner runs upstairs – across – downstairs and back
Exercises:
100 merkin
200 squat
300 lbc
2. 11’s – burpee & big boy sit-ups
in between: run upstairs across and downstairs reverse back (double the stairs)
We completed 9 of the 11’s before time ran out
MARY: lbc and big boy during the thang. Closed out with a flutter burnout
ANNOUNCEMENTS: yep
COT: prayers for elder care, injury/recovery, jobs, anniversaries