WARMUP: 100 SSH
DOWNWARD DOG
UPWARD DOG
MERKINS
THE THANG: MOSEY TO PAVILION/BURPEES AT EVERY CAR AND BENCH
WALL SITS
INCHWORM MERKINS TO EDGE/SPRINTS BACK
MOUNTAIN CLIMBERS (TAKE TURNS) SRINT DOWN
BROAD JUMP BACK
LBCS /FLUTTERS/FREDDYS
CRAB WALK
11s AT LOOP
MIKE TYSONS AND JUMP SQUATS
MARY: included in workout
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP: SSH, wmills, tappy taps, merkins… ddogs to hmooners to arm raises – both arms, yes BOTH arms.
THE THANG: benchwork- step ups, derkins
A Sweetest 16s – burpee & sumo squat madness.
MARY: 3 minutes of Mary. Some held onto the ball until the buzzer
ANNOUNCEMENTS: AKA apparently started 3 days ago, even though we still have 2 days of March. read your newsletter
COT: yes
THE THANG:
12 PAX strong ruckes Kingsley trail to Timberljne trail. We made a push for Lake Haigler but had to turnaround at E3. Seemed like 2 ish miles. We encountered rocks, roots, terrain, river crossings, and horse manure. It was cool to look back a see a string of headlamps, bobbing through the woods. When one of us was in a valley, another was at a peak encouraging us to keep going. In your concentrica, who needs encouraging today?
WARMUP: SSH and Moroccan Night Clubs
Order:
Sally
Zalinsky
Olaf
Poppins
Sally’s Q:
Top- 10 shoulder press w/ coupons
Downhill- 10 steps then 10 mountain climbers double count.
Bottom- 10 XFactors single count
Uphill- 10 steps then 10 Merkins on hill
Repeat 10 times or until inevitable time out
Zalinsky’s Q:
Partner Dora
AMRAP excercises were Prison Cell Merkins, Jump Squats, Big Boy Situps.
4 corner exercises were: 10 Merkins, 10 Big Boys, 10 Squats, 5 Burpees
Olaf’s Q:
Fire hose indian run to bleachers. Stop for burpees along the way twice.
Teams divided into two and bear crawl under the bleachers, do 3 hand release merkins, run back.
Poppins’ Q:
Partner up. Movements to cones and back. Burpees at each side. Movements were: Partner carry, wheelbarrow, bear crawl, long jump. Start with 10 burpees on each end and drop it by 2 each time we swapped movements.
FINAL VOTES
Olaf – 19
Poppins – 18
Zalinsky – 5
Sally – 3
WARMUP: None other than most excellent pre-run mumblechatter and then giving the route. The former warmed us up more than the latter.
THE THANG: We ran. Some faster than others but that does not matter as long as you are there. Route was L on Munn, L on Harris, take Harris to the end, L on Massey, L on 160 then take it to COT. Extra credit – old Kingsley loop.
Without EC – around 4 miles
With EC – about 4.9
Hills are in both versions.
Mr Harris can get in your head. He is a daunting hill. Just keep after it and DFQ. Get him out of your headspace to conquer him!
MARY: My Mom’s name. Love it.
ANNOUNCEMENTS: Yes there were. READ THE NEWSLETTER!!
COT: Plenty.
Special prayers towards one of our own – Cable Guy – and his family, loved ones. Today marks the one year anniversary of the way too soon passing of his much beloved son Noah. He was a great young man in many ways. We love you CG!!!
WARMUP:
Quick mosey, SSH, Moroccan night clubs, windmills, low slow squats, low slow merkins
THE THANG:
7 reps of the following:
Hand release merkin
Squats
4 count calf raise
Pull ups
Knee raises
Over the shoulder sandbag toss
Diamond merkins
Run down the hill to the stop sign, NUR back
We did 4 rounds of this with some life testimony in between rounds.
MARY: 3 minutes of broga
ANNOUNCEMENTS: Manion WOD
COT: 5th core principle
Tinsel OUT!
WARMUP: none
THE THANG: 3.2 miles around new Kingsley and old Kingsley.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: Mosey, karaoke left, karaoke right, toy soldiers, side straddle hops, imperial walkers, sumo squats
THE THANG:
9’s up and down the “bleachers” walls
Derkins and bomb jacks
3 rounds of S turns
Runner runs while other two do exercise
* LBCs
* Plank Jacks
* calf Raises
Mosey to front of school for Plank Walk
*3 x 5 paces to right with 5 Merkins ever 5 paces
Back to left
Mosey to stadium entrance
Run to light pole to squat
5 light poles to top of hill accumulation of squats
Run to COT
MARY:
She a sweetheart
ANNOUNCEMENTS:
Take your vitamins and say your prayers
COT:
Bird cage just heard about Ville2ville and in interested
BUY-IN:
100 KB swings. 3 burpees every time the bell touches the ground
THE THANG:
11’s
Goblet Squats and Burpees up the dirt hill. 1 Goblet squat at the bottom, 10 burpees at the top. 2 squats, 9 burpees etc.
Head over to the hill at the entrance of the parking lot. More 11’s.
10 lat pull-over(YouTube it for demo), 1 merkin at the top of the hill.
Didn’t finish because time was up.
MARY: None
ANNOUNCEMENTS: AKA continues, Q school.
COT:
WARMUP: Mosey, Burpees, Flutters, Big boys and Jump squats.
THE THANG:
The Motvator
300 Flutters and Bear crawl
200 Big boys and Sprints
100 Mercans and High knees
Finished with some Fire hydrants