WARMUP: practiced navy seal burpees
THE THANG:
Carry 100lb sand ball for a lap around CRHS. 5 burpees for all after each guy drops the ball. Along the way we partnered up and did 50 burpees, 100 merkins, 150 squats, and 50 merkins again.
MARY: briefly
ANNOUNCEMENTS:
COT:
WARMUP: SSH, WM, IW, Merkins all IC
THE THANG:
Buy-in/Cash-out = 20 Swings
Pyramid #1 (1-2-3-4-5-4-3-2-1)
DOUBLE BELLS
Finish your pyramid & join partner until all partners are done
Partner Pax: Switch exercises at the Tone (minute-alarm)
Buy-in/Cash-out = 20 Swings
Pyramid #2 (1-2-3-4-5-4-3-2-1)
1-Bell
Russian Swing
American Swing
Goblet-Squat
Squat-Thrust
Deadlift
MARY: AB lab by PAX
ANNOUNCEMENTS: H&C in Rock
Same day… Dads/2.0’s @WEP
COT: several PAX carrying various burdens lifted in prayer.
WARMUP: Mosey around Kinsgley – SSH, low slow squat, imperial walkers, hillbilly walkers, moroccan nightclub, etc.
THE THANG: After we mosey'd around for a little and completed warmup exercises, we found some rocks to move around… we completed the following exercises – curls * 20 reps, OH press * 20 reps, chest presses with flutters * 20 reps, squats * 20 reps.. rinse and repeat decreasing by 5 each round until we got to 5 reps. Mosey to roundabout and all plank – person the end gets up and runs around the roundabout, once they return, the next person goes. Everyone holds plank until everyone runs around the roundabout… did this twice – this was a CakeBoss special. Continue our way around the Kingsley loop using the lightpoles to complete lunge walks, bear crawls, high knees, butt kicks, mosey, lunge walks, bear crawls, high knees, butt kicks and then mosey to mary.
MARY: We got around the entire circle completing box cutta, flutta, american hammer, penguin, chop sticks, leg raises, etc.
ANNOUNCEMENTS: Read Newsletter
COT: Prayer and prasies – around the horn.
WARMUP:
THE THANG: Brayden HOA and Kuester
MARY:
ANNOUNCEMENTS:
COT:
Route: Munn to Harris to Spratt to White. Down Jackson back up Harris to Munn to Panera
5 was the count at Ballroom this morning for a little light pole palooza. We hit chest, back, legs, arms, and abs with plenty of mumble chatter mixed in.
Cold morning, but the work still got done. Even while nursing the Achilles, we found a way to break a sweat and keep moving forward.
Bonus points for one heck of a sunrise to kick off the day.
WARMUP: Cherry pickers, SSH, then a mosey to the church parking lot.
THE THANG: DORA with 100 Merkins, 150 Dips, 200 Big Boys, 250 Squats.
Ran to back side of Harris Teeter for wall sits and farmers carry with cinder blocks.
Headed back to COT for some core work until the clock struck 6.
ANNOUNCEMENTS: newsletter, and a ton of events going on this weekend.
COT: Prayers and Praises all around. Appreciate everyone helping me for my VQ and can’t wait to do it again.
WARMUP: Arm Circles
THE THANG: 3.3 mile loops Kingsley
MARY: Nope
ANNOUNCEMENTS:
COT:
WARMUP: Quick mozy followed by arm circles and Moroccan night clubs
THE THANG:
After the warmup, Pax headed over by a light in the parking lot for interval reps. With a timer, we completed 30 seconds on followed by a 10 second break. Each exercise completed twice either with the opposite hand or in the opposite direction. Exercises included:
Pax then formed a line for kettlebell pass throughs, which would have been more impactful with more than three people. (Cubby choose to run instead of kb due to an arm issue)
Once the pass throughs were completed we set the kettlebells in a row and ran to the first pre-placed cone and back. We then carried the bell to the first cone and completed 20 kettlebell merkins. We then ran to the next cone and back, grabbed the bell and advanced to the next cone for 20 calf raises. Rinse and repeat for five cones. Additional exercises (20 reps at each) were squats, shoulder presses and flutters.
Once completed we worked our way back to the start but instead of running to the next cone we always ran back to the first for a little extra mileage. Rinse and repeat until we got back to start.
MARY:
ANNOUNCEMENTS: May CSAUP, other weekends events
COT: Jobs, family
Seven seagulls posted at BP and did:
Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, Peter parkers, plank stretches.
-5 burpees OYO
Run WEP loop
-5 burpees OYO
Run to Harris st park via trail
BBall court routine: do merkins at baseline, halfcourt, and far court (10, 15, 20) and Bear Crawl between. Do similar with Big Boy situps (15, 20, 25) and crawl bear between.
-5 burpees OYO
Run along Harris to Ardrey, up Ardrey to small parking lot
Similar to bball court routine: squats at baseline, halfway point, and far end of parking lot. Count was 10, 15, 20 and lunge walk in between.
Run WEP loop
-5 burpees OYO
Mary
Fini
Cot