WARMUP:
THE THANG: DORA VQd by Tap Out
100 Burpees
400 Flutters
300 Squats
200 Merkins
100 Big Boys
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: None… Forgot the Disclaimer too for what it’s worth…
THE THANG: Laps around Kingsley stopping at the backside corners for
10 – Curls
10 – Overhead Presses
10 – Overhead Squats
And
10 – Bent Over Rows
10 – Triceps’s Extension
10 – Overhead Squats (fan favorite)
At the front corner by Brix we did 20 step ups per leg.
We made 2 laps (plus the side road the first time around). Just under 3 miles
MARY: Got in some LBCs and AHs for the last few minutes
WARMUP: Pledge, talk about death of an FNG in St. Louis
THE THANG: Small Bermuda Triangle – Start with 10 merkins at the corner, run to churches and 10 squats, up the hill to the lot 10 CCD, run to Print Shop 10 Pull ups – Rinse and Repeat
MARY: N/A
ANNOUNCEMENTS: The Rock convergence on Saturday
COT: Travels for school trips and couples, health
WARMUP: sighted Sofrito comin in hot.
THE THANG: decided on a ruck with the pax in attendance. We went the distance.
MARY: nope
ANNOUNCEMENTS: C A N N O L I RUN is 5/18. Get signed up today!
COT: yep
WARMUP: run
THE THANG: multiple Dora’s included dips, step ups, irkins, derkins, CDDs, squats, whole running the track
MARY: yes, lots of core work
ANNOUNCEMENTS: Yaeger is going to change dates, bethel men’s shelter this Thursday, rock fort convergence Saturday
COT: prayers up
WARMUP: Moroccan Night club
Side straddle Hop
THE THANG: workout with Cindy’s 15 Merkins, 50 Side straddle hops, 10 Man-Makers, 6 burpees. Between each set of exercises, carry cinder block down hill and return up hill. Finished with 1.5 mile run.
MARY:
ANNOUNCEMENTS: cannoli run May 18 Jager May 11, Bethel Men’s shelter May 2, Read slack
COT: prayers for police officers and family from shootings. Family operations, kids safety.
WARMUP: no
THE THANG: running
MARY: water
ANNOUNCEMENTS: yes
COT: yes
we counted everyone who launched or participated in COT. Some ran, some are in middle management and had a meeting. I was told B.O.B. was in attendance.
Dave Mustaine is overrated
Alex Skolnick is underrated
Looks like we made it,
Barry Manilow
WARMUP: SSH, Moroccan night clubs, cherry pickers
THE THANG: Dora partner workout.
One partner runs a loop in the parking lot or walks with bag to the end and back while the other partner does exercises.
100 Reps of each
– OH press
– sb to shoulder + calf raise, switch sides
– chest press
– tri extension
– Curls
– Bent over rows
50 manmakers
MARY: heels to heaven and the milker (JWOW special)
ANNOUNCEMENTS: HIM camp, cannoli run, bethel
COT: Jeremy’s recovery from infection after brain surgery
Quick warmup, SSH, windmills, cherry pickers. Short Mozy to Walgreens.
Start with 10 merkins at drive thru, bear crawl or lunge walk to front corner for 20 mt climbers, butt kickers across the front of the store to other corner for 30 squats. Karaoke down the side, switch half way and do 20 imperial walkers at back. Mozy across back of store for 10 SSH’s then back to merkins to rinse and repeat
WARMUP: yes, we did some
THE THANG: travel the big parking lot suitcase carry stoping at the corners
Swings 10 sets of 10
Split Squats 3 sets of 12
Goblet Squats 3 sets of 12
Hand switch snatches 12
Lateral Lunge w/ Row 8
MARY: yea, core work is helpful