WARMUP: um- Nope
THE THANG: Run thru Middle School and CRHS and check on SnakePit to be sure they were accelerating.
MARY: um-nope
ANNOUNCEMENTS:
COT: Yes – Fantastic Discussion
WARMUP:
THE THANG: 3.4 miles down to Gold Hill Elementary and up the back hill towards Walmart. Turn around and take a more scenic route back.
MARY:
ANNOUNCEMENTS: Christmas party, golf tournament
COT: prayers for my M and for me to remember that I need to focus on serving her through recovery and maybe even after.
WARMUP: basically warmup with some broga
THE THANG: moseyed To a hill for 11’s, back to COT for a board of Pain. Three rounds of five exercises and 3@ Reps each
MARY: we did do push ups to every time black Betty was said in the song
ANNOUNCEMENTS: <@UJKGM3VKJ> is now the official Form Police & Back blast Police
COT:
WARMUP: the regular plus 50 burpees
THE THANG: running with a friend including merkins, LBC, calf raises and other fun times
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: since it was pouring we ran over to the movie theater to do the warmup and the thang…
Typical warmup
THE THANG:
Tabata routine…
4 rounds
Step ups r leg
Step ups l leg
Derkins
Irkins
Dips
SSH
BOMB JACKS
BURPEES
Ran lap
Sumo squats
Calf raises
Jumping lunges
Merkins
Wide arm merkins
“L” Off set merkins
“R”
forgot one
Ran lap
Flutters
LBCs
Grave diggers
Freddie mercuries
Plank jacks
Parker peters
Peter Parker’s
Mountain climbers
Ran lap
Mike Tyson’s
Diamond merkins
Toy soldiers
Big boys
American hammers
CDD
Wall sits
Monkey humpers
MARY: see above
ANNOUNCEMENTS: yep
COT: yep
WARMUP: since it was pouring we ran over to the movie theater to do the warmup and the thang…
Typical warmup
THE THANG:
Tabata routine…
4 rounds
Step ups r leg
Step ups l leg
Derkins
Irkins
Dips
SSH
BOMB JACKS
BURPEES
Ran lap
Sumo squats
Calf raises
Jumping lunges
Merkins
Wide arm merkins
“L” Off set merkins
“R”
forgot one
Ran lap
Flutters
LBCs
Grave diggers
Freddie mercuries
Plank jacks
Parker peters
Peter Parker’s
Mountain climbers
Ran lap
Mike Tyson’s
Diamond merkins
Toy soldiers
Big boys
American hammers
CDD
Wall sits
Monkey humpers
MARY: see above
ANNOUNCEMENTS: yep
COT: yep
WARMUP: Warm up: SSH, IW, squat, windmill, MC, stretch
THE THANG:
– [ ] Pearls on a string. Merkin, squat, LBC
– [ ] Bear crawl/crawl bear
– [ ] Lunge walk forward/backward
– [ ] Mary
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to theater parking lot for COP (SSH, fast LSS, reverse lunges, moroccan night clubs, mountain climbers)
THE THANG: Start with mini-4 corners with lunge walk and bear crawls in theater parking lot, mosey to road to Red Stone, mosey to first traffic circle doing 10 merkins at every 2nd street light. At circle do 3-legged starfish with 10 squats, 10 bobby hurleys, 10 dry docks, paying a toll of 1 burpee every time returning to the circle. Mosey back toward COT alternating karaokes, backwards run and run at every street light.
MARY: Circled up for peter parkers, parker peters, down dog, calf stretch, runners stretch, and of course, shavasana (or “have a nice day” as we say in Waxhaw).
Great to see the new Pax coming back. Keep it up guys. Missed you , wishing you a speedy recovery.
WARMUP: SSH, Merks, Windmill, Walkers Cherry Pickers, and a mosey.
THE THANG: Crazy Eights w Bombjax and Merks, followed by a board of pain that offered up a lap around the playground and a Nur out and back. Board of pain between the laps and NUR offered up Burps-BigBoys-Merks-OH Claps-LBCs.
MARY: 3 mins of Mary – flutters, Hammers and a smidge of Rosie’s.
ANNOUNCEMENTS: blood :drop_of_blood: drive, Jaeger, Bethel Volunteers needed, adopt a highway volunteers needed, stuff the bus, and Christmas party coming soon.
COT: Yes – We all shared something on our hearts. Marriages, Health, Travel, Family.
WARMUP: MNC’s x 25
5 “Clam Chowders “ (10 ct/IC), Imp Walk, 4CCs, SSH, 3 CCs, ChPick, 2CCs, plank-Jack w/ Merkin (IC), 1 CC
THE THANG: 7 laps around 3 Stations, 25 reps all exercises, MOT changes each lap between stations, always slow Mosey from last to start. End each lap w/ SSH till 6
( We only had time to do 5 of 7)
set timer & Music (VanHalen)
1: Shiko, Good-AMs, AirSquats, MOT= Nur
2: Step-ups, calf-raise (toes in/out (opposite Pax natural posture), side lunges, MOT=Toy Soldier
3: CDDs, shoulder claps, Mike Tyson’s, MOT=Carioca (R/L)
4: plank (25sec), Side-Rt, Side-Lt, MOT=full Mosey
5: Alt Bulg. Split Squats, Monkey-Humpers, Alt RDLs, MOT=mosey w/ butt-kickers
6: up and out, Flutters, LBCs, MOT= bear crawl
7: Merkins, Wide , Diamond, MOT=side shuffle
MARY: Jane Fonda Pilates, 50 LBCs
ANNOUNCEMENTS: Jaegar, T & H, Blood Drive, Bethel 8/1
COT: Prayers for Connecting w/ 2.0’s, mental health, transitions back into school
FNG Naming