Category: 1st f

Med balls, sandbags and sledgehammers

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WARMUP: Moroccan night clubs, low slow squats, low slow merkins. Windmills
THE THANG: mes balls and sandbags were lined up. Pax formed a line and started tossing them over the shoulder, rotate, we had 9 bags of different weights for the rotation.

Bring bags to bottom of parking lot. 4 pax will bear crawl and push/roll the medballs up the hill while rest of pax will toss sandbags forward, rotate as needed between to complete 2 circuits.

We had 3 sledgehammers waiting for us…

Next. 3 pax with hold one sledgehammer each with one hand with arm straight out and hold it while rest of pax mosey around parking lot carrying, sandbags, medballs and rucks. Rotate as needed for 10 minutes alternating between hammers and mosey.

Back to pushing medballs up the hill while bear crawling, 10 pax bear crawled up and down the hill in a rotating form while 3 pax made “halos” with the hammers, rotate again between hammers and med balls. another 10 minutes.

I’ve been wanting to try the bear crawl /med ball push for a while and now it’s one of my favorite modes of transportation.

Shoulders will be smoking tomorrow.

MARY: broga
ANNOUNCEMENTS: jaeger, Q source happening once a month at Sweetwaters.
COT: fifth core principle.

Tinsel OUT

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It’s Merman

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WARMUP: None
THE THANG: 3 cone pain stations .40 mile mode of transport. Rinse and repeat. 1 cone -15 dips 2 cone – 15 merkins 3 cone – 15 squats. Should have logged 3.5 a 4 miles and did enough merkins, dips and squats to feel it.
MARY: none
ANNOUNCEMENTS: newsletter
COT: what’s happens stays

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Cold

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WARMUP: run up Massey St for SSH, Walkers, Cherry Pickers, Windmills.
THE THANG: Mosey to beautiful parking lot of 1st Baptist. Bear Crawl every other light post and complete 15 merkins. Turnaround. Burpee broad jumps all the way back.
Mosey to Monroe bowl and complete pendulum with squats, merkins, and LBCs
Mosey to print shop. Take turns doing 5 pull ups. 3 sets.
Mosey to wall next to Improper pig. Wall sits while PAX does 10 merkins. 4 sets.
Mosey to COT
MARY: Abb stuff
ANNOUNCEMENTS: d2D Bar
COT: what’s said stays

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Taking the Fishbowl Backwards

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WARMUP:
THE THANG:
Academy St. to Monroe White St. stop at the intersection and the man with the bag walked backwards up to the top of the big hill to the abandoned parking lot entrance, then back down forward and go up the other side of the fishbowl backwards up to Confederate St, back down to the starting intersection to hand off the bag for the other man to repeat, then we walked down Academy to Country Club Dr, Howington Cir, Banks St, Phifer St, Allison St, Banks, 160, back down Monroe White St, up to Watson and back to COT.
MARY:
ANNOUNCEMENTS:
COT:

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Trip around the lot

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WARMUP:

THE THANG:
Did mosey to end of lot
Did two up one back
Run 2 islands 5 merkins
Back one island 10 American hammers

Bear craw and lunge mix to super chic from 5 islands away

Did a 5 corner workout
20 Tysons
20 Squats
20 LBC
20 CDD

MARY:
Done
ANNOUNCEMENTS:
Dam to Damn Bar
COT:
Healthcare travels

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Decending Ladder of Fun

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WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Cherry Pickers, 10 Moroccan Nightclubs
Mosey to center of parking lot
THE THANG:
Round 1:
5 Manmakers, 10 American Hammers, 15 Skull Crushers, 20 Swings, 25 Curls, 30 Lunges, 35 Bent Rows, 40 Overhead Press, 45 Chest Press, 50 Squats
1 lap around parking lot
Round 2: Rinse and repeat but drop last exercise.
Continue until we run out of time.

MARY: None
ANNOUNCEMENTS:
COT: California Fire, Safe Travels for Battlebot’s move.

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The Frozen Rosie @ Lazarus

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WARMUP: The usual suspects: Side straddle hops, merkins, cherry pickers, moroccan night clubs
THE THANG: Mosey to the garage. At each light post the PAX remembered all the core principles but took punishment anyway. At the garage, MOT of high knees, NUR, lunges, moseys, with rounds of Merkins, Burpess, BBS, and plank jacks at each level.
MARY: Body destroyer
ANNOUNCEMENTS: Dam to Damn Bar,
COT: Folks are doing some good community work out there.

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