WARMUP: Broga
THE THANG: Mini Murph
MARY:
ANNOUNCEMENTS: Adopt a highway 5/14
COT:
Warmup: Mosey down Dave Gibson to first school parking lot (Station 1)
Thang: Start at station 1, perform 10 shoulder taps and 10 boat/canoes, run to station 2 (cul-de-sac on Patricia Ln) and perform 5 Kraaken Merkins and 20 dips, run to station 3 (cul-de-sac on Ben Casey Dr) and perform 25 merkins and 25 monkey humpers
rinse and repeat until about 0556 and run back to CoT
some PAX got in 4 rounds and over 4miles
WARMUP: side straddle hops, fire hydrant, merkins, with a mosey mixed in.
THE THANG: run around the parking lot loop and perform 12 of the following exercises with perfect form.
SSH
ChaCha merkins
Bomb jacks
Bobby Hurley
Plank jacks
Big boy burpees
Standing Penguins
Peter parkers
Apollo Unos
Bearcrawl to the next cone
Carolina dry docks
Jump squats.
The number of reps (12) corresponds to the number of Q points in the first quadrant of the Get right.
MARY: gotta keep that core tight the entire beatdown.
ANNOUNCEMENTS: bourbon tasting, men’s shelter dinner tonight, Doty run this weekend,
COT: prayers for purposefullness in young kids life. Marriages, and patience.
Love you guys, coffee was tasty and brewed on site.
WARMUP: Big Lap, COP: SSH X 20
10 count: Imperial Walkers, windmill, squat, merkins, lunge/reverse lunge, shoulder taps, Low Slow squats, mountain climbers, SSHX20, 5 OYO Burpees
THE THANG: Classic pearls on a string. Sequence of exercises: Merkins, Squats, PlankJacks, Lunge, SSH. Count sequence: 10, 9, 8, etc. Run stops: Church of Christ, Loom, Hobos, Animal Hospital, another church, Town Hall, 3rd church, even another church, you get the idea.
MARY: Don’t compare yourself to others.
ANNOUNCEMENTS: Newsletter
COT: Prayers for children. Wisdom, understanding and peace.
WARMUP:
THE THANG: 3 miles around Kingsley center 60 LSS IC, 50 Moroccan Nightclub IC, 10 LBC IC, 10 Freddie Mercury IC, 45-50 Step up OYO
MARY:
ANNOUNCEMENTS: Read the newsletter
COT:
WARMUP: Mosey with some movements + COP
THE THANG:
13 was the number today, as in start with 13 reps, then move to the next tree for 12 reps and repeat down to 1 rep
Burpees + Mosey
Squats + Bear crawls
Merkins + Lunge walk
1 running lap after each sequence of 13 (91 reps each for those keeping score)
ANNOUNCEMENTS: Read the newsletter — crazy amount of MCL in The Fort these days!
COT: Welcome to Elon and T-claps to Funhouse for the EH. He plans to post annually the Wed after Mother’s Day! and hopefully he had enough fun but not too much that we’ll see him often between now and May 2023.
Solid push by the PAX, holding each other accountable for all the reps!
Thanks for the invite Cohiba. Keep Bushwood smokin!
WARMUP:
Mosey to back of AO to back parking lor to warmup
WINDMILLS
LOW AND SLOW SQUATS
PLANKS
PARKER PETERS
PETER PARKERS
SHOULDER TAPS
5 BURPEES OYO
Run back to starting area, Karaoke both sides on way back.
THE THANG:
Death By
1 minute rounds, complete exercise and then rest until next round begins, it’s cumulative so gets impossible eventually and you will fail. When you do you complete penalty squats
We completed Death bys for three exercises, Burpees, Jump Squats and Merkins
BURPEES – 8 RDS. (108 total)
3/6/9/12/15/18/21/24
Only IJ completed 24
Bear crawl to cone halfway down lot
JUMP SQUATS – 9 RDS. (184 total)
3/6/10/15/20/25/30/35/40
Most of us failed in last rd.
Lunge walk to far end of lot
MERKINS- 8 RDS (108 total)
3/6/9/12/15/18/21/24
MARY: N/A
ANNOUNCEMENTS: (Rock, Hill) Coyote, Pull up bar install, (fort) Bethel, blood drive
COT: prayers for families
We ran. 10 launched, 10 landed, but one got lost a little and NASA went for a drive after COT to retrieve him. He was not far from COT when found.
Route was 160 to Baxter’s Market St.
– Left onto Market St
– Left into Baxter Y
– Take trail behind the Y that takes you to Sixth Baxter Crossing
– Right onto Sixth Baxter Crossing up to Sutton
– Left on Sutton
– Left on Sam Smith
– Left on Harris St
– Left on Munn
– Back to COT
Warm Up: SSH, IW, HW, Good Morning, Squats, Around the World
Thang: Groups of two rotating through stations
Deck Squats – Swings
Side Lunge – Lawnmower Pulls
Knee-tar N’Diaye – Half Kneeling Press (on preset yoga mats)
Flip the Tire
Racked Squat R/L
Racked Lunge R/L
Overhead Press R/L
Closed out with Cleans and Burpee Snatches
WARMUP:
SSH
1 Burpee
Windmill
2 Burpees
Arm circles
3 Burpees
Hill Billy Walkers
4 Burpees
Low slow squat
5 Burpees
Calf raises
10 Burpees
THE THANG:
Set up 6 cones across about 40 yds
Each cone you do an exercise and move to the next. After completing cone 6 you run a lap.
Rd 1 – odd cones 10 merkins
even cones 10 dips
Bear crawl between cones
Rd 2 – odd cones 20 squats
even cones 20 Apolo Ohnos
Lung walk between cones
Next we made our way to the lower lot with the wall near the Springs building.
7s reduced to 5s were called with jumping up on the wall.
Flying squirrels at the bottom and squats on top of the wall
To kill a few minutes we lined up for wall squats while each Pax took turns doing 2 burpees down the line
Next was the Motivator. If you are unfamiliar with this exercise it consist of a reconstructive SSH. Full SSH, arms up to your shoulders, no arms, just the jump. Start at 10 for each and work your way down to 1.
Last we had a jail break for COT
ANNOUNCEMENTS:
Lots of stuff happening in the coming weeks. Read your news letter
COT:
Change Order and Repeat
Safe travels for Pusher and YHC
Tootsie and Park
Funhouse’s boys