Running at the forge

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WARMUP:

  • 20 Side Straddle Hops
  • 15 Windmills
  • 15 Moroccan Nightclubs
  • 15 Hillbilly Walkers
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Low & Slow Squats

THE THANG:

Mosey 1 lap around the HT

● Bear crawl across the parking lot
● 4 shoulder taps at every other parking line
● Lunge walk back
● Bear crawl across the parking lot
● 3 Merkins at every other parking line
● Lunge walk back

Mosey to Roundabout
● 15 Flutter Kicks
● 15 American Hammers

Mosey to hill in arbors community
● 10 Sumo Squats
● Uphill Sprint → Walk Back
● 10 Big Boy Sit-Ups
● Uphill Sprint → Walk Back
● 10 Merkins
● Uphill Sprint
10 LBCs
● Uphill Sprint

Mosey to the child care

Elevens
● Start at the Child Care:
● 1 Big Boy Sit-Up
● Run up to the Fire Department
● 10 Burpees
Down to:
● 6 Big Boy Sit-Ups and
● 5 Burpees

Mosey Back to COT
● 5 Merkins at every speed hump we pass

COT
● 15 Box Cutters
● 15 Freddie Mercuries
● 15 Dying Cockroaches
● Stretching
MARY:
ANNOUNCEMENTS: 9/11 event, bethel shelter
COT: pray for health and family

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Keep it close

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WARMUP: windmills, cherry pickers, planks, down and up dogs, Peter Parker’s, shoulder taps – many in cadence
THE THANG: stations were marked in a row of parking spaces. In each was written an exercise. Pax selected a space and did the indicated exercise for the given count, and then moved one space to the left to do that exercise. Once the pax finished the last space in the row, they moseyed a lap of the parking lot and went to the first space to continue the circuit. Exercises in the spaces were LBCs, American hammers, gas pumpers, big boy sit ups, hello Dollies, flutters, Freddy mercuries, weezie Jeffersons, penguins.

Rep counts – first time through, 10, then 15, then 20, then 15, then COT
MARY: the whole workout was pretty much Mary. It seemed redundant to do more
ANNOUNCEMENTS:
COT:

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To Baxter and back

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WARMUP: some light stretching and jangling around
THE THANG: munn to Harris to Sam smith, through Sutton place neighborhood to right on Sutton until turnaround at or about 6th Baxter – and then back again
MARY:
ANNOUNCEMENTS:
COT:

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MP version of ROF

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It was King of the Ring at ROF this morning. Instead of creating a workout that favored my strengths, went in the opposite direction and thought about the AO that kicks my butt every time, MP. Instead of running with merkins, served up running with core work. Splinter was the King putting in 3+ miles.

WARMUP:
Moseyed to the track for 1 lap with HKs, BKs, & Karaokes mixed in, SSHICx25, IWsICx15, time to roll.

THE THANG:
Winner was the one who completed the most laps around the track. There were different core exercises for Odd & Even numbered laps. Complete the list of exercises for the odd lap and then run the lap, same for the even numbered laps.

Odd Laps – Rep Count = 20-Single Count
AHs, FMs, and Flutters

Even Laps – Rep Count = 20-Single Count
LBCs, PTs, GPs

MARY: No time for her

ANNOUNCEMENTS: Read your NL

COT: STK!

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Kitchen Sink things

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WARMUP:

  • 10 Side Straddle Hops
  • 10 Grass-pickers (like cherry pickers with a clap behind the back)
  • Plank to Down Dog, calf stretch’s to Sunrise

THE THANG:

Load up with Rucksacks, Sandbags and Kettlebells and move to the front of the school

  • 20 Rucksack loaded split squats with sandbag press

Load up with Rucksacks, and farmers carry Sandbags and Kettlebells around the big circle

  • 20 Squats with rucksacks

Load up with rucksacks and sandbags and move around the big circle

  • 20 rucksack or sandbag merkins

Load up with Rucksacks, and farmers carry Sandbags and Kettlebells around the big circle

  • 20 over the shoulder sandbag tosses (10 each side L/R)

Load up with rucksacks and sandbags and move around the big circle

Head back to COT

MARY: N/A

ANNOUNCEMENTS: Read your newsletter!

COT: It is was it is… Prayers for healing and all of the spoken and unspoken prayers.

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Missing in Action

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Munn then right on Harris. Enter neighborhood past Sam smith and run to masons Bend dead end and circle back to cot

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Always identify the open bathroom

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Immediately identified the open bathroom and ran towards it. Stopped for some stair steper rep counts otw. While I duced the pax did 100 200 300 of merkins, squat, lcbs. I entered mid squat. Then back to the top to play with sacks. Partner 1 toss for count, partner 2 for exercise.

I'm the words of a wise philosopher…

"Walking is moving forward if it's towards your goal"

  • Apache

Keep moving forward gentlemen

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The Hay is in the Barn

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With several PAX getting ready to tackle the Blue Ridge Relay this Friday, today’s mission was simple: get moving without cashing any checks the legs need later this week. No heroics. No smoked quads. Save that suffering for the mountains. 😂
We started with an easy mosey and dynamic warm-up — SSH, Imperial Walkers, Hillbillies, Windmills, Toy Soldiers, calf raises, ankle circles and leg swings.
Then it was off to 4 Corners, keeping the travel easy while mixing in:
💪 Merkins & Carolina Dry Docks
🔥 LBCs & Dead Bugs
🦵 Calf Raises & Squats
💪 Incline Merkins & American Hammers
From there we partnered up. One PAX took an easy 100–150 yard out-and-back while his partner worked through Merkins, LBCs and Supermans before switching.
We finished with mobility and some much-needed stretching to send everyone home feeling better than when they arrived.
Solid work by Honky Tonk, Fogerty, Old Bay and Boogie Down this morning. The BRR crew kept the governor on, and nobody fell for YHC’s secret plan to turn a recovery workout into a leg burner.
Good luck to everyone taking on the Blue Ridge Relay Friday. Run smart, enjoy the miles, and bring home some stories!
5 PAX. No injuries. Legs preserved. Mission accomplished.

The Hay is in the Barn

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Saturday Fish Special

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Warm-up, lap around the park.
Five cones and cinder blocks were set up in the middle of the field. We began with a Dora style workout. Partner 1 – ran cupcakes between the cones while partner 2 began the cindy reps
100 – curls
200 – bent over rows
300 – upright presses

Next, murder bunnies to each cone, carry overhead back to the start and switch with partner. Partner 2 performed squats and ab exercises while waiting.

Last set, no partners everyone completes – bear crawl to first cone, 3 burpees , crawl bear back. bear crawl to next cone 6 burpees, crawl bear back…so on and so on until the last cone 15 burpees.

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