WARMUP:
THE THANG:
3.5 miles total
There were 7 cone pain stations on the GHMS/GHES entrance:
– Peter Parker’s
– CDDs
– Merkins
– Heels to Heaven
– Box cutters
– Squats
– LBCs
WARMUP: SSH, Cherry Picker, Mosey
THE THANG: Gut Buster Board:
Run a lap of the track after each set
100 LBC
90 Flutter Kick
80 Freddie Mercury
70 American Hammer
60 Mountain Climber
50 Weezy Jefferson
40 Big Boy
30 Leg Lifts
20 V-Situps
90sec Plank
60sec Plank
MARY: No time
ANNOUNCEMENTS: Lawn Care, Highway Clean up, T&H
COT: Many needs
WARMUP: SSH, Windmills, Moroccan Night Clubs, 5 burpees
THE THANG: Deck of Cards
Hearts=Merkins
Diamonds= Diamond Merkins
Spades=Squats
Clubs=Big Boys
Jokers=25 burpees
After each PAX pulled a card, we ran 2 laps around the parking lot to get some cardio in, too. I included a 3rd Joker in the deck just to make it more fun 😉
MARY: Round Robin Style
ANNOUNCEMENTS: Trash Pickup, T&H, Read the Newsletter
COT: Lots of prayers for health, transitions, new schools, and marriages.
WARMUP: Windmills, Torso-twist, Hillbilly Walkers
THE THANG:
1. 200 Kettlebell swings with 2 burpees every 90 seconds
2. 21- Burpee Jump Overs and 21 two-handed clean and press, 15- Burpee Jump Overs and 15 two-handed clean and press, 9 Burpee Jump Overs and 9 two-handed clean and press
3. 4 Rounds of 17 reps of each of the following: kettlebell swings, deep knee-to-elbow squats, and deadlifts
4. 10 reps of Burpees, KB Thrusters, High Pulls, KB Swings followed by 3 reps of Burpees, KB Thrusters, High Pulls, KB Swings. We ran out of time to do the full 10-9-8-7-6-5-4-3-2-1
MARY: Flutters
ANNOUNCEMENTS: Tortoise and Hair, Golf Event
COT: Closed in prayer
WARMUP:
We did dynamic warm up
Some moseys some wall work and then back to main parking lot
THE THANG:
9 lanes
10 Merkins, 20 Squats, 30 LBCs at top of each lane run to next one
MARY:
Plank on curb
PAX bear crawl to. End of line …2times with 5 burpees at the end
ANNOUNCEMENTS:
COT:
8 men showed up at the park. Promise made, no roaming is the wet field. Warm-ups: SSHs, Imperial Walkers, Windmills, Plank, PP, Merkins,PP, more merkins.
Next, stroll around the park. Partner 1 farmer carried sandbags, while Partner 2 ran to swing and back. Flapjack.
Finished at the amphitheatre. Next, wall sit, 1 – 4 Merkin – Arm raise combo, finished 10 -40.
Stroll around the park again, this time, one sandbag, alternate between shoulder carry and front carry. Finished at the amphitheatre.
Two additional sandbag carries around the amphitheatre, first partner one bear crawl while other partner bag carry. Second partner one lunge walk while other partner bag carry.
We finished with a cool down lap around the parking lot.
I was ready for a nap afterwards.
Rainy morning began with a text from the Funhouse, “Are we really doing this today?” Yep, always outside. Six men showed up, not afraid of the pouring rain. Not speed records were broken, safety was top priority.
First stop, the pharmacy for some warm up exercises. Next we made our way to the somewhat covered WEP. We started with a starfish, three legs, exercises at each, back to amphitheatre.
Next, we did sort of a tempo run around the parking lot with one member of the group running to the top of the entrance for 5 burpees. We finished with a lap around the field stopping a each swing for merkins, squats, LBCs, and puddles.
Back to COT
Great job men!
WARMUP:
Goofballs
Low slow squats
Low slow merkins
THE THANG:
Bear crawl up the hill
Mozy to Print Shop
Reminder that Pints and Padres is tonight
5 rounds of Cindy
Slow it down
Dead hang for the 6
Mozy to hill behind print shop
11s
Lunges L+R=1
CDDs
1 more rounds of Cindy at print shop
Hill Sprint finisher by COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: some mumblechatter
THE THANG: ruckers – 2ish mile loop down to WEP and on the trail to Harris St Park and back towards Printshop and back to Veterans
Runners – 4.5 mile loop through main street into zipperland then back towards city hall and down harris street to the park. Trail to WEP then around DT a bit to get to 4.5 miles
MARY: Ruckers were broga’ing when runners arrived
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins
3 to 4 miles by all
MARY: a few core exercises
ANNOUNCEMENTS: newsletter
COT: yup