WARMUP:
THE THANG: head to Tara Estates and finish through Brayden
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: yea, that’s important
THE THANG: run all the way around Red Ventures (aka the silk curtain loop)
Stops for merkins, squats, & fire hydrants at the fire hydrants. Picked up the heavy chairs on the way out and the way back
MARY: didn’t have much time, but did a bit at the stops
ANNOUNCEMENTS: newsletter
COT: was held. You shoulda been there, 100% of PAX hit coffeeteria afterwarda
WARMUP:
THE THANG: 160 through Walmart, to Hubert Graham and back
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: We did several exercises and some stretchy things. Then we Moses around the the back of the theater then to the front.
THE THANG:
Corner 1 (10 reps)
Corner 2 (10 + 20 reps)
Corner 3 (10 + 20 + 30 reps)
Corner 4 (10 + 20 + 30 + 40 reps)
Then we partnered up for a DORA
50 Hand Release Merkins
100 Squats
150 Flutters (4-Count)
200 Mt. Climbers (4–Count)
MARY: LBCs & Piston Crunches
ANNOUNCEMENTS were made
COT: prayers & praises
WARMUP:
THE THANG: 3.7 Miles …. To Baxter around Starbucks then down to the bottom of Dave Gibson….. got back just in time.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: Penalty Kicks & 1966 Dora
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 3.5 miles loop going around the school, Walmart, and Hubert Graham.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Cherry Pickers, Imperial Walkers, Willie Mays Hayes, Good mornings
THE THANG: Thang 1) Ran to the theater and rotated Hand Release Merkins, Dirkins, and Irkins in sets of 5, 10, and 15.
Thang 2) moseyed into the parking lot where we did 10 jump squats and lunge walked one set of parking lines. Then did 9 jump squats and lunge walked 2 parking lines. Repeat till 1 jump squat and 9 lines were completed.
Thang 3) same as thang 2 but with burpees and bear crawls.
Thang 4) similar to above but with different increments: SSH in sets of 20, 15, 10, and 5 with side shuffles up and down the parking lot in between.
MARY: Big boys, flutter kicks, scissor kicks
ANNOUNCEMENTS:
COT: Expressed my appreciation to all the pax who have welcomed me to the region. Much appreciated!!
Starting this Monday 6/22 we will be initiating “Murph” Mondays at the Ring of Fire in honor of US Navy Seal Michael Murphy. Why wait for next Memorial Day to get better at pull ups? This is an opportunity to push your mind, body, and spirit with your fellow pax every Monday through the summer. This will take the place of the normal 5:15 bootcamp. For those dealing with minor ailments / injuries there will be a modified Murph option available.
WARMUP:
THE THANG: >3 miles past Walmart
MARY:
ANNOUNCEMENTS:
COT: