WARMUP: Negative.
THE THANG: We ruck over to, and around, Brayden. This included and backwards ruck up the part of the hill. We then rucked over to the Colosseum and guess what we did on the way out. Oh you know…
MARY: Nope
ANNOUNCEMENTS: Newsletter
COT: Yes
WARMUP: running
THE THANG: Festivus
MARY: airing of Grievance
ANNOUNCEMENTS:
COT:
WARMUP: mosey around parking lot with dynamic movements, ssh, in, hillbilly walkers cherry pickers, arm circle then repeat
THE THANG: mosey around and to side parking lot 5 sets of 10 burpees with 45 second rests in between. Wall sits with bear crawls. Back of Lowe’s for 5 sets of dips, merkins, squats.
MARY: Mary at different stages throughout the workout
ANNOUNCEMENTS: break the dam, brr, bethel men’s shelter
COT: prayers for aging parents, newlyweds.
WARMUP:
The pledge of allegiance
THE THANG:
Run to old Hardee’s parking lot
Provide directions to Pax to run right side zipper.
At each end 10 merkins and 10 squats
Run back to COT
3 miles
100 merkins
100 squats
Most got more than 3 and more reps since they are fast.
Approximately 130 reps of each plus other stuff at the end.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey, SSH, MNC, Imperial Walker, Hillbilly Walker, Merkin
THE THANG: We did a 3 many relay where one pax ran the 100 yard and the other 2 did the exercise until the pax got back. We did OYO squats, reverse lunge, merkins, shoulder taps, plank, calf raise, flutters, American hammer.
MARY:
ANNOUNCEMENTS:
COT:
Was a chilly one today but we kept moving to warm us up. With some running events on the calendar for the PAX, it was a good time to bring out the Tripod
WARMUP: Run to the traffic circle (1/2 mile). SSH, Squat, merkin, mountain climber
THE THANG: There are three directions from the traffic circle. PAX would run leg 1 and at the end of leg:10 merkins 20 squat 30 LBC. This would repeat in 2 more directions. Every time PAX pass through the center traffic circle: 3 burpees. Rinse and repeat until 6:50 then run back to COT. We achieved 2.4 miles 50 merkins, 100 squats and 150 LBC.
MARY: Round Robin that included fluttah, box cuttah, American Hammer, Rosalita, Freddy Mercury, Hello Dolly, LBC
ANNOUNCEMENTS: Break the Dam run, and Cannoli Run(May)
COT: health and healing, job searches
WARMUP: Mosey to Police Station lot
Exercises in cadence
Imperial walkers
Hillbilly walkers
Windmills
Low slow squats
Hold people’s chair with Moroccan night clubs
Side straddle hops
Mosey to veterans park – plank and pledge of allegiance
Mosey to the site formerly known as footloose
THE THANG:
Partner DORA was the theme, but she wasn’t there (open to all men). Partner 1 runs to designated light pole and back. Partner 2 does the same while partner 1 picks up where partner 2 left off.
100 burpees
200 squats
300 flutters
A few words shared and a mosey to bottom of Monroe white.
Gather, then sprint uphill to the right hand turn and recovery jog to print shop pull up bars
Hangs and Merkins
Hang 30 seconds – 15 merkins
Hang 20 seconds – 10 merkins
Hang 10 seconds – 5 merkins
Mosey to pike energy lot and 5 burpees OYO….because why not.
Mosey to wall of police station for wall sits and gratitude expressions.
Mosey to COT
MARY: there was no time and she was not there. Open to all men.
ANNOUNCEMENTS: You bet – Break the dam on 1/31 and Q source Wednesdays at Tega Cay Dunkin. Read your newsletter.
COT: Was, is and will always be the 5th core principle. Cousin Vinny was welcomed, named and will be back per his words and knowing where 2nd f happens afterwards on the west side.
Thanks for the call, JWOW. You were missed.
Honored as always to lead.
:eye:
WARMUP: nope
THE THANG: walk Kingsley loops 3.2ish miles. Finish with some squats, imperial walkers, merkins, burpees
MARY:
ANNOUNCEMENTS: jan 31 run/ruck at river walk
COT: prayers for successful medical procedures and recoveries
WARMUP: Side straddle hops, merkins, imperial walkers, windmills
THE THANG: Mosey to church hill, partner up, one partner runs to top of hill and does 10 merkins, runs back down hill while partner does plank shoulder taps. Alternate splits for 10 min. Mosey to FBCFM parking lot, partner up, one partner does bear crawls or frog jumps for half the parking lot, sprints remaining distance and returns to partner who is alternating 25 LBCs and 25 russian twists. Alternate exercises for 10 min. Mosey to playground at PrintShop. Perform 10min AMRAP, no partners, 5 pull ups, 10 merkins, 15 squats. Mosey to COT.
MARY:
ANNOUNCEMENTS:
COT:
Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Merkins – 10 IC
Low Slow Squats – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
The Thang:
Perform a Ladder: (Start with 5 reps; Add +5 each round except Blockees)
After each round, run 1 lap around track
Exercises (with cinder):
1. Blockees (burpee w/ cinder)
2. Block Chest Presses
3. Block Curls
4. Block Squats
5. Block Swings
6. Block Overhead Presses
MARY: Didn’t have enough time for her to show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises