WARMUP:
– was there
THE THANG:
– was good
MARY:
– was even better
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP:
– Mossy around parking lot
– COP: SSH, Windmill, LSS, Merkin
THE THANG:
– Deck of cards
– Hearts = Merkins
– Spades = BBSU
– Diamonds = Lunges
– Clubs = Crabcakes
– Jokers = 15 Burpees
– 2’s = Run a lap
We were able to make it through approx 90% of the deck.
WARMUP: None
THE THANG: Dilbert Garage Style Broga. It was awesome!
MARY: Pass Bob but don’t DROP him. Thankfully we Did Not!!! 👏💪
ANNOUNCEMENTS: Canoli Run 5/20
COT: prayers & praises
WARMUP: mosey to the parking lot behind First Baptist church.
SSH, IW, merkins, mountain climbers, squats
THE THANG: Mosey over to COG lot and doing 3 exercises for 3 mins. In between sets run to stop sign and back.
3 exercise 3 min
merkins 15
Dips 20
Squats 25
CDD 15
WAM 20
Monkey Humpers 25
Big Boy 10
Hello Dolly – 20
Flutter 25 EL
plank tuck 10
Hello Dolly 20
Jump Squats 25
Hill sprints and then finished with some Mary
ANNOUNCEMENTS:
COT:
WARMUP: Mossie, side straddle, cherry pickers, windmill and merkins
THE THANG: max reps with cinder blocks while your partner runs, 3 sets of each exercise Curls, Shoulder press, bench press, upright row.
Then finished on the pullup bars, 10 knee ups or toes to the bar and then run a lap.
MARY: No Mary- out of time
ANNOUNCEMENTS: read knews letter
COT: Prayer by LD
BUY IN: 5 min KB Chest press to skull crusher. 45 sec on 15 sec off
THE THING:
Timer is the pax farmer carrying 2 buckets with landscaping bricks in them, around the amphitheater: NOTE we drop on of the the 3 bricks after 2 rounds
Cinderblock curls then to a overhead press
Alternating wall ball throws Left then Right
Slam ball
Band Lat Pull Downs
Cinderblock Thrusters
Dumbbell front raises & lateral raises
Sandbag overhead throws
Wall ball big boy sit ups
ANNOUNCEMENTS:
COT:
WARM UP:
Imperial walkers
Wind mills
Cherry pickers
THE THING:
Mosey across the breeze way to the middle of the track. I had cones setup approximately 25 feet apart.
Round 1 – shuttle run
With a timer set the goal is to make from one cone to the other before the timer goes off. If you miss the timer you must do 3 kraken burpees and jump back in
Timer
5 rounds of 20sec
5 rounds of 18sec
5 rounds of 16sec
5 rounds of 14sec
5 rounds of 12sec
10 rounds of 10sec
10 rounds of 9sec – this is where it really strayed to get hard
10 rounds of 8sec
10 rounds of 7sec – this was as far as we could make it and Old Bay was the only one.
Round 2 The tail of Ouroboros
There are 4 pax, we all start at opposite ends of the tracks
Run around the track if you tag some one they drop and do 2 burpees
Old bay was the victor of the day.
Announcements and Praise & Prayers
Off to coffeeria
WARMUP: 100 SSH
DOWNWARD DOG
UPWARD DOG
MERKINS
THE THANG: MOSEY TO PAVILION/BURPEES AT EVERY CAR AND BENCH
WALL SITS
INCHWORM MERKINS TO EDGE/SPRINTS BACK
MOUNTAIN CLIMBERS (TAKE TURNS) SRINT DOWN
BROAD JUMP BACK
LBCS /FLUTTERS/FREDDYS
CRAB WALK
11s AT LOOP
MIKE TYSONS AND JUMP SQUATS
MARY: included in workout
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP: SSH, wmills, tappy taps, merkins… ddogs to hmooners to arm raises – both arms, yes BOTH arms.
THE THANG: benchwork- step ups, derkins
A Sweetest 16s – burpee & sumo squat madness.
MARY: 3 minutes of Mary. Some held onto the ball until the buzzer
ANNOUNCEMENTS: AKA apparently started 3 days ago, even though we still have 2 days of March. read your newsletter
COT: yes
THE THANG:
12 PAX strong ruckes Kingsley trail to Timberljne trail. We made a push for Lake Haigler but had to turnaround at E3. Seemed like 2 ish miles. We encountered rocks, roots, terrain, river crossings, and horse manure. It was cool to look back a see a string of headlamps, bobbing through the woods. When one of us was in a valley, another was at a peak encouraging us to keep going. In your concentrica, who needs encouraging today?