WARMUP: Uber fast windmills, SSHs, ground work
THE THANG: waiter carries, burpee chase, a lot of wall work, an accumulator was started.
MARY:
ANNOUNCEMENTS: read your news letter
COT:
WARMUP:
THE THANG: Alabama
MARY:
ANNOUNCEMENTS:
COT:
After a week of living the beach life for spring break, I was a bit unsure how my body would react to resuming physical activity.
WARMUP: a few Pax did a pre-run of about 2.25 miles from Earthfare down to Richard’s Crossing and back.
Fishstix grabbed his Ruck so that Flounder would not be solo.
THE THANG:
Head towards gold hill middle school via Dave Gibson – stopped 3 times:
1) Plank – up/down dog – merkins IC – MtnClimbers IC
(this is point where Bandcamp began questioning in his head if I actually had a plan or was just winging it)
2) Al Gore – seated MNCs IC – Squats IC
(this is point where Bandcamp verbalized his previous thoughts)
3) LBCs IC
(this is point where I started winging it just a little bit)
Moseyed to bottom of Athletic Fields entrance to Gold Hill Middle (hill with lightposts)
run to light pole 1 and do 5x merkins, LBCs, Squats. return to beginning light pole.
run to light pole 2 and do 10x merkins, LBCs, Squats. return to beginning light pole.
increase reps by 5 through the 5th light pole where 25 reps were completed.
(this is point where I kinda winged it)
Original plan was to make it to 6th pole for 30 reps but YHC could barely make it through the 25 reps without breaking so modification necessary- starting at bottom do 5x reps of same exercises at all lightpoles in run up the hill (7 lightpoles)
(this is point where I totally winged it)
Mosey back to middle school with a stop at the basketball court for some Bobby Hurleys.
Head back toward CoT with 3 stops:
1) Wide arm Merkins
2) Sumo Squats
3) Freddy Mercuries IC
Arrived back at CoT with just less than 3 minutes to spare
MARY:
Wide arm Merkins IC, Sumo Squats IC, Freddie Mercuries IC, Plank
ANNOUNCEMENTS: read your newsletter
COT: each shared a prayer or praise
Thanks for the mumblechatter and push this morning fellas.
13 at Flight Plan for running. Prayers for Steele’s dad recovering from prostate surgery. Pusher’s brother-in-law for recovery. Praises that Double D’s getting another son-in-law. Twister made it back from Scotlandia.
WARMUP: none
THE THANG: Maintain 16 min per mile pace. Stop after 1/2 mile to do upper body workout. Stop after another 1/2 mile for lower body. Rinse and repeat until 5 min left.
MARY: 5 min of Airborne’s hip exercises
ANNOUNCEMENTS: Read the newsletter
COT:
WARMUP: 10 Each SSH, Cherry pickers, windmills, Moroccan Night Clubs
THE THANG: 11’s on the hill behind Harris Teeters Bomb Jacks and Burpees. Moseyed back to the parking and did 3 rounds of 4 corners. Big boys, LBC’s, Flutters, and American hammers.
MARY: 1 round
ANNOUNCEMENTS: Battle Bot leading 420 burpee’s on 4/20
COT:had to be there
WARMUP: Easter Egg hunt of windmills, burpees and ground work
THE THANG: snatch squats, step ups, dips, pull-up bar circuit, sprints.
MARY: box cutters and only box cutters
ANNOUNCEMENTS: read your news letter.
COT:
WARMUP:
say hi to each other
THE THANG:
Run out and bank
MARY:
Stretch
ANNOUNCEMENTS:
Newel
COT:
Praising the one we celebrate today….Jesus himself.
WARMUP: SSH, Abe Vigoda, Cherry Pickers, Mosey, bob & weave through traffic pylons. @Fogerty sighting
THE THANG: Stack of F3 cards, select two, do the exercise, run, rinse & repeat, Queen of Spades last card drawn for 25 burpees.
MARY: None
ANNOUNCEMENTS: See your newsletter
COT: Family & Health
five men showed up at Varsity for a rainless workout.
We started with a short mosey down to the elementary school for warm-ups (SSHs, Imperial Walkers, Windmills). Next, some dynamic stretching: Knees to chest, lunge walker, jog, butt kickers, reverse lunges.
Next, merkin clock. Plank position, Q called out a time, moved to the hour and performed merkins.
Mosey back to the High School. 7s at the bus line, squats at the bottom, CCDs at the top, and run between stops.
three rounds of dips and derkins, 10 count reps
Back to the shovel flag, run to each light post, perform an exercise. First round – Squats, Second round – LBCs, and Third round – Burpees, all 10 count.
Back to COT.