THE THANG: I gave a route, Neff to Dudley across Dobys Bridge to circle around Monteray Oaks a coupe times and back to COT.
Announcements were made.
COT: we shared and prayed
15 showed up for #C02PN2RAS4A for a not moderate (thanks to @UMRNJ46AW for the motivation) as there were a handful of #C0ACZR27LN9 participants this morning.
Murph this Monday with invergence to follow. Please don't say “I can't” or that's too difficult. Modification is a word and an action you can take. Not trying is just giving up on you. Don't be that guy because that's not what you're being trained for.
3 runners went Munn, Harris to Jackson and back. Ruckers got lost in Kingsley don’t know how that happened but they were late.
COT: Cspan style lots going on
WARMUP:
THE THANG: dobys to Williams to legion to FM parkway to Hensley to dobys, back to cot. 4.2 as laid out – individual mileage varied
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Yes
THE THANG: Active Recovery Ruck n Stretch
MARY: Nahhhh
ANNOUNCEMENTS: yes
COT: yes
WARMUP: SSH, IW, LBAC forward and backward. Full arm circles F&B. Merkins. Quick mosey to pump the blood and retrieve Cindy then to the games:
THE THANG: GAME 1- ROF: each man holds (squat, Al Gore, plank) while the activated man does reps (Merkins, SSH. Curls, OH Press. Run to the island and back. Repeat.
GAME 2- Pass the Dutchie: 2 teams pass a Cindy down and back while holding squat in a shoulder to shoulder line. Run back to your card deck and pick the top card. Do the exercise on the card. Return to the middle as a team and complete the pass again and run back to the deck repeating until the deck has been flipped over.
Some Broga with Guru Headspin, return the Cindy’s and it was 6.
MARY: Cindy beat her there.
ANNOUNCEMENTS: yes
COT: 👍
WARMUP: Mosey,SSH, MERKS, SQUATS, Nightclubs, Imperial walkers, Stretching, Plank Jax, Seal Jacks
THE THANG: Jack Webb ( squats/seal Jax), Board of pain ( 5 exercises with 5/10/15 reps each round. Between rounds- took a lap.
Finished with some 🏀 skills – free throws with reward for make/miss – we all did Merks due to many misses.
MARY: 4 mins of Mary with 2 mins of Drop Thrill stretching mixed in…
ANNOUNCEMENTS: CSAUP, Cannoli run, MURPH, Trash pick up.
COT: Prayers for healing, marriages, Pax of the Fort and patience.
WARMUP:
15 Moroccan night club
15 Wind mill
15 Hill Billy walkers
10 imperial walker
15 cherry pickers
THE THANG:
Mosey around the school
CBear crawl along the parking lot with 5 shoulder taps every second line, lunge walk back
Bear crawl, 3 merkins every third line
Lunge walk back
Bear crawl, at every 4th line five burpee
Mosey to the track field
3v4 competition doing squats, big boy sit ups and flutters
2 times: 10 merkins run half a round, do 5 burpees nur half a round
Mosey back to COT
MARY:
ANNOUNCEMENTS:
COT:
Slow mosey around the perimeter of the parking lot, then circle up near COT for the following
WARMUP:
Then mosey over to the start of the WEP loop near the parking lot.
THE THANG:
5-25-250
In honor of Memorial Day (5-25) and the 250th Birthday of the United States of America
Run the WEP sidewalk loop. Start at the bathroom side so we get that nice uphill There are 11 swing stations. Run between stations. Stop at 10 of them, then do 25 reps of each of the 5 exercises at each of the 10.
At one station about halfway through we stopped to talk about the history of Memorial Day.
So mathing things out
5 exercises
25 reps each
10 stations
250 reps total of each exercise
By the time we got back around to the amphitheater it was 6am on the dot.
Simple yet effective. Repetition seems boring but doing max reps of an exercise, until it burns, builds tolerance, endurance, strength. We hit all major muscle groups. Got smoked.
MARY: no time
ANNOUNCEMENTS:
Alot going on. Read the newsletter and get involved.
COT:
Alot lifted up. Family health issues, kids, parents, teachers finishing school; anniversaries; sons going into harm's way to help others; PAX health both mental and physical; and more.
Thanks for the opportunity to lead.
SYITG
Blessings
-NASA
Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Mosey around parking lot
The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 20, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)
Ladder format: 5-10-15-20-15-10-5
2. Grinder (3 Rounds)
5 Man Makers
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)
Round 1 MOT: Bear Crawl w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Farmer's Carry Above Head w/ KB
3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Triceps
4. Finisher: Partner Carry
Partner A: Farmers Carry with both KBs if available, or 1 KB switching hands every 30s.
Never put it down until time is called.
Partner B: Burpees
Announcements: Read your newsletter
COT: Prayers and Praises