WARMUP: mosey
THE THANG: more running
MARY: cool down
ANNOUNCEMENTS:
COT: continued prayers for @vuvuzela and his family
WARMUP: Mosey around the parking lot, approx 3/4 mile, then circle up for the following
15-20 of each
* SSH
* Windmill
* Imperial walker
* Moroccan night clubs
* Strawberry pickers
THE THANG:
Starting at where the warmup was, perform the following exercises OYO
* 5 burpees
* 10 box cutters
* 15 hand-release merkins
* 20 LS squats
* 25 mountain climber (2 ct)
* Run same lap we did for warmup
* Repeat
Did this for approx 35-40mins. Everyone got in at least 6-7 rounds. Great work! We stayed out front of the Teeter and avoided the skank stank out back! YAY!!
MARY:
Spent the last 2-3 minutes doing bird dogs – on hands and knees, then reach out the left arm and right leg, hold for a 60-sec count. Swap arms/legs for another 60-sec count. Then on to COT.
ANNOUNCEMENTS: Read your newsletter! Get involved!
COT:
* Prayers and praises for the end of school year! Kids and teachers/staff have worked hard this year.
* Prayers continuing for Kevin Eby, missing for over a week. He frequented western NC and the mountains, so if you are out that way please keep a lookout.
* Praises for the return of Chicken Hawk as well as good luck with him creating his own job.
Thanks for the opportunity to lead!
-NASA
WARMUP: Jog around the parking lot, SSH, Windmills, Imp Walker
THE THANG: 3 Rounds of war with the deck of cards
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
Warmup:
15 rounds
30 seconds work 10 seconds rest
15 Merkins and 15 LbcS
Quick Michael Phelps Cool down and then moseyed around the elementary school circle to the base of the hill.
Did a EMOM where every minute on the minute we’d run up the hill and then after another minute would run back down the hill. Repeated until all Pax finished these exercises:
25 HR Merkins
100 Squats
150 2- Ct Flutters
50 Diamond Merkins
Run to Elementary School got to the far end and did the following:
30 Seconds work 10 Seconds rest
SSH
High Knees/Jump Rope
Imperial Walkers
Catalina Wine Mixers
X2 Rounds
Run back to COT
Did a Jack Webb of Big Boy Situps with Freddy Mercury’s
This took us straight to 6.
Big question today for the Pax to mull over is “what’s your black diamond?” What’s you big challenge and how do you overcome it?
Thanks to Poppins for the lead!
Take care everyone!
Ran around and did some wheelbarrows up a hill then pull up bars and another hill and sprint and squat and merkin and laugh and more squat and Mary and pray. Twas glorious!
WARMUP:
Some SSH, IW, HW, Moroccan Nightclubs
THE THANG:
Moseyed over to the back of the school to the bottom of the second hill for some 11’s
Merkins at the top of the hill, jump squats at the bottom.
Moseyed around the backside to the front of the school to the benches for a 10min AMRAP.
10 derkins, 20 gas pumpers, 30 curtesy lunges (SC).
MARY:
Last 10 min, passed around a slam ball, and some other stuff.
ANNOUNCEMENTS: Murph, Konvergence, Boss Hogg’s going away lunch/dinner/party, Canoli Run May 18, 2024
COT:
A bakers dozen (13) pax came out to the Armory.
Started with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.
Then into a tabata/HIIT routine: 45 seconds ON exercise, 15 seconds rest/transition. The sets were:
Set One:
KB Swings
Side bends
Tricep press
Goblet squats
Burpees (without coupon)
Set Two:
Curls
Shoulder press
Bent over rows
Thrusters
Mountain climbers (without coupon)
Set Three:
Bob & weave
Standing rows
Alternating revers lunges
America Hammer
Merkins (without coupon)
In between of each set we did a short run.
Rinse/repeat sets.
Finish with some mary: Flutters, freddies, box cutters, LBC
Fini
COT
WARMUP: SSH, Windmills, MNC
THE THANG:
Ran around the track at WEP stopping at each hanging swing (9 bench swing stops) performing a set of exercises at each swing
Round 1 – 10 burpees at each swing
Round 2 – 20 Merkins
Round 3 20 Squats
Round 4 – 20 LBCs
Finished with ~ 3 miles of running
Closed out with 10 minutes of Broga
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
We had 9 on a beautiful morning at Flight Plan.
Praises for kids getting engaged, kids taking learners permit tests, coming home safely from school.
Prayers for Jay (Bass-O’s Dad)
Thankful for the Lord holding us close and blessing us with much to praise Him for.
WARMUP:
Ready… set…
THE THANG:
…GOOO!!
Route:
160 to Massey to spratt to Leonidas, and repeat the loop then return to COT
MARY:
ANNOUNCEMENTS:
COT: