WARMUP: Sat down at <#C02PN3WE2BV> in my warm car waiting for any Pax to show up (no one did)
THE THANG: Rode the Peloton in my office for an hour, got 9 miles in
MARY: Big stretches
ANNOUNCEMENTS:
COT:
WARMUP: Jog a lap then normal mix of SSHs, Walker’s, windmills, and merkins.
THE THANG: Grab bags and move to front of school. 10 clean & presses, 15 bent over rows, 20 step over merkins. Overhead carry to end of columns and back.
10 manmakers, 15 flutters w/press, 20 mtn climbers. Front rack carry out and back.
10 over the shoulders, 15 curls, 20 lunges w/bag. Back rack carry out and back.
Repeat C&P, BO rows, merkins set then left hand only carry out and back.
Repeat manmaker, flutters, and mtn climbers set than right hand carry out and back.
Repeat over shoulder, curl, lunges set then bear hug carry out and back.
Jump over bag side to side 20 times, bear crawl out 10 yards, crawl bear back to bag. Repeat 20 jumps and crawls again.
Head back to cars for a few Mary exercises including some Simbas. Great work today. It didnt take long to warm up. Thx <@U088CUMTQ05> for opportunity!
WARMUP:
Classic CoP with about 5 exercises while Bonsai arrived at joined us
THE THANG:
Slow mosey with exercises every 50yards to continue to warm up
Cross the frozen bridge to football field
Four corners around track
Each corner perform exercise and mosey to next corner
Alternating upper body and lower body
6 Merkins 4
10 calf raises 4
10 CDDs4
10 squats 4
MARY: no time …not even 6min
ANNOUNCEMENTS:
Break the Dam run Saturday
Pusher says there’s some race in September
COT:
Praying for Cherry Pie and visiting dad
Aging parents
Safe travels on icy roads
Marriages and 2.0s
WARMUP: Very Cold – :cold_face:
THE THANG: 3 miles of Rucking over icy and tough terrain. Hills and fellowship were abundant!
MARY: Nope
ANNOUNCEMENTS: Yes
COT: Break the Dam and Readnewsletter
WARMUP: mosey behind HT
SSH
Low slow squat
Hillbilly walker
Toy soldiers
Butt kickers
High knees
Shuffle right
Shuffle left
Karaoke left/right
Mosey to entrance of apartment complex
Merkins with toe touches
Broga
THE THANG:
Mosey to other side of complex by the hill
DORA deconstructed burpee
100 hip thrusters
100 merkins
100 jump squats
100 burpees
Partner 1 runs, P2 does the exercises
Making our way back through complex we stopped at all speed bumps for 10 merkins (40 total).
Back at HT we lined up across the parking spaces to lunge walk two line and then a squat. Add a squat every two lines.
MARY:
Toe touches
ANNOUNCEMENTS: read newsletter
COT:
Cold day at the Forge.
Warmup mosey to the School by Mavis.
15 SSH IC
15 SJ IC
10 Windmills IC
20 Merkins IC
Stretch
Run to parking lot by crossroads
10 merkins IC
10 LBcs IC
10 Flutters IC
10 Squats IC
Run back to school parking lot and repeat the above.
Then run back to Crossroads repeat exercises reducing reps by 2.
Repeat this sequence until we had 10 minutes left where we ran to Grace Church and did the final set.
Got back to COT in time for 10 burpees EMOM for 3 minutes.
Thanks to Miyagi for the opportunity!!
WARMUP: We did
THE THANG:
– Go to the rocks
– 1st phase:
– EMOM – 10/10/10 (15?) – curls, OHP, Bent over rows
– 2nd phase:
– 11s – Manmakers (leave the rock), jump squats – the run is to the cigar lounge and back (touch the wall)
– 3rd phase:
– Abs Dora – run the triangle
– 100 LBC, 200 DLL, 300 flutters
– We modified this one for time…
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP:
– Stayed in the car until 5:15am
THE THANG:
– Neff Ct to Dudley to Felts to Callahan and return
MARY:
ANNOUNCEMENTS:
COT:
– Prayers for the people out in the cold
– Try and make someone smile
WARMUP: dynamic forearm planking exercises – plank jacks, peter parker, parker peter, shoulder taps, merkins – all with upward dog <> downward dog (variable down dogs) in between; capped off with SSH
THE THANG: circuit = 4 sets (extra work at half time – see below)
1. 50# KB unilateral farmer’s carry (THE TIMER) ~40 yards
2. big boys sit-ups
3. 40# sandbag over-the-shoulder toss
4. 20# ruck backwards lunges
5. 25# ball slams (overhead to the ground)
6. partner merkin (for sets 1 & 2); partner leg throws (for sets 3& 4)
7. partner merkin (for sets 1 & 2); partner leg throws (for sets 3 & 4)
Half-time work (2 sets)
1. Side-plank dips with feet stacked on curb L x10, R x10
2. Curb hops 30 OYO
More Half-time work (2 sets)
1. J-Lo’s x10
2. Alternating curb taps 50 OYO single count
Overtime Work
Partner Push 20 yards (alternate – 3 sets) :face_vomiting:
MARY: SSH x10
ANNOUNCEMENTS: Break the Dam still wants you this Saturday.
COT: P&P for the Virtual Learning – Teachers, kids, and parents.
WARMUP: Mosey around Pharmacy and down Tom Hall to St John’s parking lot.
Side straddle hop
Jimmy Dugan
Merkins
Calf stretch
Runners pose
THE THANG:
– Triple nickel on Monroe White
5 Bonnie Blair’s @ confederate
5 burpees @ academy each time you cross
5 bomb jacks at top of hill
– Ab web in Baptist Parking lot
1 big boy and 4 LBCs increase 1 and 4 each set all the way to 5 and 20
– Bear crawl across the parking lot. At the beginning of each parking space, middle and end do 1 Mike Tyson increasing by 1 each time. Finished w 12 reps for a total of 78 Mike Tyson’s
– Mosey back to COT and picked up the ab web at 6 big boys and 24 LBCs all the way to 10 and 40
ANNOUNCEMENTS: Race this Saturday. Happy hour has an extra bib.
COT: prayers for the fart sackers, injured, and safety during this weather.