WARMUP: N/A
THE THANG: Miles and Smiles
MARY:
ANNOUNCEMENTS: read your newsletter tonight
COT: Patience
WARMUP: Yes
THE THANG:
Mosey to Print Shop
Partner Dora
25 – Pull Ups
50 – Dips
75 – Squats
100 – LBCs
Partner run around the building
Mosey to lot at top of lot at Watson and Monroe White
5 burpees
Mosey to COG lot
Partner Dora
50 burpees
100 MNC’s
150 flutters
Mosey to corner of Main, Academy and Railroad Ave
Hold Plank, wait for the 6
Mosey to Massey
Up Massey and down
Merkins at top
Squats at bottom
MARY: Yep
ANNOUNCEMENTS: Newsletter
COT: Every time
WARMUP: Did a little stretching and then a mosey that almost killed me. Yeah I was Qin.
THE THANG: moseyed from COT to the wall down on 160. Did a few things like wall sits as we watched someone do an exercise. Got bored with that so we ran up that freakin hill to the Parkin lot. Did a few rounds of 4 corners. Abs, arms, legs, and shoulders. Time flew by so Fogerty took over. He kept walking around with this cardboard thing folded up. That’s when it all really started. He had five exercises on the list SSH, squats, lunges, merkins, and LBCs. Then we ran down the freakin hill again. We did this until we almost died. Headed back to COT for abs
Did have a little story time about the story of Daniel and king Darius. Spoiler alert the lions didn’t eat Daniel. The satraps weren’t so lucky.
All done.
We worked the pile. Stayed golf friendly. Forged our own Legacy
Crappy Weinke
YHC took an empty diaper box, put a bunch of exercises on it and had the PAX roll it around like a die (not dice) and completed the exercises. Somehow a bunch of exercises not on the die were called?
WARMUP: OYO
THE THANG: running
MARY: was not present
ANNOUNCEMENTS: B-BBQ, CRI run in Dec
COT: all present
WARMUP: nope
THE THANG: Run or Ruck – Richard’s crossing and the Berkshire heights loop as many time as pax heart desires. Return via Richard’s crossing.
MARY: open to all men – she wasn’t there
ANNOUNCEMENTS: You betcha’ – read your newsletter
COT: 5th core principle
WARMUP: ssh, cherry pickers, imperial walkers, Moroccan nightclubs
THE THANG:
Part 1 –
Mosey over to pull up bars for station 1, run down to bottom of hill for station 2
Station 1 –
5x pull ups
5x sandbag man makers
10x merkins
Station 2 –
5x burpees
5x jump squats
5x jump lunges
Part 2 –
Round 1 –
1 x sandbag man maker/burpee in the center before each corner
5 x merkins
5 x hello dolly
5 x flutters
5 x American hammers
Each round add 1 rep in center and 5 reps at corners. All got around 5 rounds in.
MARY: yes
ANNOUNCEMENTS:
COT:
WARMUP: Flutters and SSH
THE THANG:
4 rounds of:
10 goblet squat
10 rdl each leg
One arm oh carry lunge walk around 100’
Mary
3 rounds of:
Bear crawl with bell
10 snatch each arm
10 thruster each arm
Mary
5, 10, 15 reps of:
Single arm clean and press
Lunge each leg
Kb pull through
MARY: she was there
ANNOUNCEMENTS: yea
COT: yea
WARMUP: little mosey, SSH, imperial walkers, cherry pickers, Moroccan nightclubs.
THE THANG: grab a Cindy and down to the parking lot for a star or four corner.
Round one
One manmaker in center after every each exercise
Five of of each rep in the corners
Merkins
Jump squats
Bobby Hurley
Flying squirrel
Each round add one man maker and five additional reps two outside exercises
MARY: we did some math and then some Freddy’s
ANNOUNCEMENTS:
COT: