WARMUP: OYO
THE THANG: PAX ran the Baxter Loops
MARY: None
ANNOUNCEMENTS: Cannoli Run Double Down! June 10th Boss Hogg Celebrated
COT: Praises for Gpop, Graduations, Moving In and Lucca
WARMUP: Introduction and disclaimer. Began a mosey down the road that included toy soldiers, butt kickers and both sides of Karaoke. Stopped at the far parking lot for a warm-up. Included MNC, Wind Mills, Produce Pickers. plank with discussion, up/down dog, Mtn Climbers and ended with Merkins.
THE THANG: Part 1 of 3. We did the Motivator. After we completed it, transitioned to Kaiser. He lead us to the track to do some bench work. Part 2 of 3 included Step ups, Incline Merkins, Dips, then an Indian Run around the track. Repeated bench work and then abs before handing it off to Body Wash. He took us on a mosey back to COT. Part 3 of 3 was all Broga and Ab work. At each part we talked about the reason we joined our SL. We were missing OTG, Divac and Slapshot. All had prior obligations or Q’s.
MARY: The final sets of abs was tine to conclude our SL discussion.
ANNOUNCEMENTS: A couple different runs coming up and blood drive.
COT: Prayers for marriage and healing
WARMUP:
SSH/Cherry Pickers/Imperial Walkers/Side Shuffles/Knees to Butt/High Knees/Kareoke
THE THANG:
Mosey to Harris Street Park-25 count – Merkins, Big Boys, Sumo Squats.
Shuttles at basketball court 5x’s 10 Bobby Hurleys mid court and base line.
Mosey to Millstone Park-25 count -Carolina Dry Docks, Box Cutters, Lunges.
Mosey to Veterans Park – 25 count -Mike Tysons, American Hammers, Mountain Climbers
Mosey to Springs Global parking lot. W/ help of site Q Grinder complete Dora w/ Merkins and LBC’s.
Mosey to Pike parking lot and did wall sits until legs gave out and balls to wall last HIM standing.
Mosey back to WEP
MARY:Grinder led Jane Fonda workout.
ANNOUNCEMENTS: Highway trash pick up, Canoli Run.
COT: prayers/praises for all the MOMS
WARMUP: go
THE THANG: start from COT and run to school, up the hill with light posts, turn around at stop sign, and run back to COT.
Start out at 10k pace for first 1/4 mile, 1k pace for next 1/4 mile, then 25 merkins (so 25 merkins every .5 miles.
Rinse and repeat.
Looking at 3-5 miles for 150-300 merkins.
You’re welcome.
MARY: quick 30 seconds at the end.
ANNOUNCEMENTS: newsletter worthy
COT: Luka, family health, Grassy’s wife for some quick recovery!
WARMUP:
Moroccan night clubs
Arm circles forward
Arm circles backwards
Mosey around baseball field
Windmills
Low slow squats
Mosey to bating cages, NUR back
More Moroccan night clubs, had to get those shoulders warmed up
THE THANG:
Move to the baseball field with 2×60# sandbags and 2×40# sandbags
Partner up and grab a sandbag, smart choices for those who picked the 40#
Bear crawl drag forward to other side of field, partner one drags, partner two bear crawls next to him, alternate after one pull
Backwards pull to starting point: squat, grab bag and pull behind you
Forward toss: squat, grab sandbag, clean to chest and toss forward, alternate after one toss with partner to other side of field and back to starting point
Facing the fence, lateral toss left to other side of field, keep facing the fence, lateral those right
Divide into two groups, one 60# and one 40# per group
Pax 1, Forward toss both bags, take turns with all pax to other side of field and back
Pax 1, bear crawl pulls both bags, take turns with all pax to other side of field, backward pulls back
200# drag: tied all bags with rope, 10 yard pull all bags to you using rope while rest of pax do LBC’s, it looked better on paper so downgraded to 140# drag, each pax was able to do this once
Click 60# back to the bunch, everyone grabs a piece of rope, drag the bunch to other side of field and back, Uber called this the reindeer run
45 minutes of hard pain…
MARY:
5 minutes of ABS lab:
20 Big boy sit ups
20 Heel taps
20 Flutters
10 Box cutters
50 LBC burn
10 minutes of broga… best way to end a hard workout
ANNOUNCEMENTS: trash pickup, cannoli run, Mike doty race
COT: prayers for all that need healing, praises to kids and teachers about to finish another school year
Tinsel, OUT
WARMUP: we got loose
THE THANG: work at unity Presbyterian church
MARY: yes
ANNOUNCEMENTS: trash pick up
COT: prayers spoken and unspoken
WARMUP: Windmill, Hula hoops, Hoops hula, Low slow squats
THE THANG: Pick your poison from the junk in my truck. Did laps around the parking lot and switched coupons every 10 minutes
MARY: Broga
ANNOUNCEMENTS: newsletter
COT: Closed in Prayer
WARMUP: run 1/2 mi.
THE THANG: run4.5 miles 1/2 mile 40 each merkins and ssh, next turn 30 each, 20, 10 each. of two exercises. sprints at the end!
MARY: times up
ANNOUNCEMENTS:
COT: prayers and praise for many!
WARMUP:
SSH
Windmill
MNC
Cyclops
Imperial squats
Plank exercises
Merkins
THE THANG:
Mosey to circle
bear crawl around then do 10 burpees
Mosey to bigger circle
bear crawl around then do 9 burpees
Mosey back to small circle
Crab walk around then do 8 burpees
Mosey to do some
Benchwork at church
On the way use curb to curb walk up towards pavilion
Exercises in cadence
Step ups x40
Irkins x 20
Derkins x 20
Complete 7 burpees
Mosey back towards HT,
Found wall
Wall sits
Take turns lunge walking to curb and back
Alternate with balls to walls during rotation
Complete 6 burpees
Mosey to tire store
More step ups or box jumps x20
Grab a tire- Tire tabata (AMRAP)
Man makers
Tire press
Tire merkins
Tire derkins
Carolina Dry docs
Ab crunches x2
Sled to line 20 ft or so
Sled back
Mosey back to COT
complete 5 burpees
MARY:
American hammers x 20
Flutters to time
ANNOUNCEMENTS:
Trash pickup, cannoli run, Doty, Konvergence 6/10
COT:
Had to be there
WARMUP: SSH, LSS, EW, Merkins, a little stretching.
THE THANG: rucked the big loop at Kingsley, stopped for some PT along the way
Overhead Press
Rows
American Hammers
Swings
Curls
Flutters with Press
That sort of thing
MARY: broga by Cobra Kai
ANNOUNCEMENTS:
COT: prayers for the sick. Prayers to be the men we’re called to be.