Trail Runner With Runners Arms Invades Armory

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WARMUP: 8 Little Arm Circles, 8 Overhead Claps, 10 Imperial Walkers, 10 Hill Billy Walkers
THE THANG: 30 minute AMRAP was drawn out on a F3 special board, cardboard to be exact. Exercises where as follows:
– Kettlebell Swings (20 reps)
– Goblet Squats (15 Reps)
– Single Arm Rows (10 each side)
– Bell Clean To Press ( 5 per side)
– Figure 8’s ( 10 each direction, followed by Around The Worlds and Halo’s fo the second and third rounds)
– Kettlebell Deadlifts (15 Reps)
– Bear Crawl 20 yards With Kettlebell Then Curls At End (10 Reps Per Arm)
– Burpee To Upright Pull (7Reps)
We made it through 3 rounds of this and
For the rest of the 10 minutes left over we did leg lifts over our kettle bells while on our 6 these sucked and we did 5 minutes of stretching.
MARY: Nope Mary Stayed In Her Bed
ANNOUNCEMENTS: Break The Dam Run Series January 31st at Riverwalk
COT: Yep

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Witten

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WARMUP: mosey to pull up bar area
Windmills I/C
Cherry Pickers I/C
Imperial Walkers I/C
Hillbilly Walkers I/C

THE THANG: The Witten (modified)- 5 rounds of the following:
400 m run (not modified)
22 burpees (not modified)
22 jump squats (modified from box jumps due to icy conditions)
22 thrusters (modified from wall ball throws – switched to cinder block swings at round 3
22 big boy sit ups (not modified)

PAX completed 4 rounds – almost all of them

MARY: no time

ANNOUNCEMENTS: always – read your newsletter

COT: 5th core principle

Always honored to pay tribute to those who give the ultimate sacrifice to our nation. Kaiser – thanks for the call and keeping the tradition going at R.O.F. :eye:

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High School Loops

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WARMUP: SSH, Merkins, Cherry Pickers, Yogging, Shuffles
THE THANG: Indian run to tennis courts, AMRAP 10 minute circuit of 20 step ups, 20 dips and 15 derkins. At the 10 minute mark hold a Dank (downward plank). Nur and mosey to front of school for 6 inches until 6 comes in. mosey to the band lot for 50 yd bear crawl then 50 yd lunge walk. Big boys OYO until 6 comes in. Mosey over to the wall for calf raise wall sits then balls-to-tha-wall. Afterwards run up the hill to the main road twice. First time 74% second AYG. mosey back to COT.
MARY: Missing
ANNOUNCEMENTS: Christmas Party, Break the Dam, Bethel, Newsletter
COT:

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Clubbing in the Gloom

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WARMUP: Mosey with some karaoke over to Town Hall side parking lot where we checked the SSH box and did some stretchy, warm up moves
THE THANG: Ran to Millstone Park where we spent most of the affair, including burpees, lunges, step ups, dips, derkins, Bulgarian split squats, Jacobs ladder, etc. we paused at FMPD on return trek for some Monkey Humpers, bear crawls and crawl bears.
MARY: Spike led us in some American Peppers (you shoulda been there) and Minuteman finished us off with some Windshield Wipers.

All started, all pushed themselves, and all finished.

ANNOUNCEMENTS: Break the Dam, Bethel

COT: Of course, 5th core principal

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Deck of Death

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WARMUP:
Ruck for first 12ish minutes
SSH
Low slow squat
Broga
Toy soldiers
Butt kickers
Soccer hips

THE THANG:
Deck of cards
Hearts – OH lunges
Diamonds – merkins with ruck on
Spades – swings
Clubs – bent over rows

MARY:
No time left
ANNOUNCEMENTS:
Read newsletter
COT:
What is said in COT stays in COT

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GHES out and back

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WARMUP:
THE THANG:
Ran to Gold Hill Elementary and back. 4+ miles depending on which loop you hit at the school
MARY:
ANNOUNCEMENTS:
COT:

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IJ’s Hood Merkin Pyramid

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WARMUP: dynamic warm-up on iceless Earthfare sidewalk- high knees, butt kicks, toy soldiers, walking lunges, walking side lunges, side shuffles, high skips
THE THANG: Run to Brayden (some stops included) and to secret path to Italian Job’s neighborhood (more stops included) and back through Brayden (additional stops included)
The Stops:
2 burpees
2 burpees, 4 windmill merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins, 10 diamond merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins, 10 diamond merkins, 12 count REST
Then back down the pyramid
MARY: Some NUR heading back to EarthFare. Partner pushes in front of EarthFare.
ANNOUNCEMENTS: RYN – Read your newsletter.
COT: :pray:

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Trails Are The Better Option

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WARMUP:
THE THANG: Some ran trails others ran boring roads to Wally World
MARY: Nope
ANNOUNCEMENTS: Read Newsletter
COT: Yes

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Partner bearcrawls at STL

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Disclaimer was disclaimers-hate me now… Love me later
WARMUP: windmills, downward dog, upward dog, runners stretch right, runners stretch left, shoulder taps,
THE THANG: partner up. One partner starts bearcrawling around EarthFare parking lot while other partner runs same direction around EarthFare until catches up with partner bearcrawling then you switch. Target is 4 laps around. Had to cut the four laps short at 3.75 bc needed to get the required 3 miles of movement in so moseyed for 7 mins at end.
next time have runners go opposite direction
MARY: keep that core tight.
ANNOUNCEMENTS:
COT: greatful for opportunities to lead family.

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