WARMUP: did stuff
THE THANG: ran loop around campus stopping at light poles for
10 Merkins
10 Big Boys
10 Squats
10 Flutters
MARY: stretch for 90 sec
ANNOUNCEMENTS:
COT:
WARMUP:
SSH
Imp Walkers
Hillbilly Walkers
Mosey
THE THANG:
Walking pushups with a twist into a dip 5 count
7s with hills
Wall sit
Bear crawl hills 7 count
More moseying
2.12 miles gotten in
MARY:
Pickle Pointers
ANNOUNCEMENTS:
America 250 beatdown
Bethel
COT:
Family
Health
Patience
Warmup (in cadence)
Imperial Walkers, Cherry Pickers, Low Slow Squat, Big Boys, Plank
Tour of Campus
WARMUP: yea. That’s important
THE THANG: pearls on a string to make our way to the FCMS track and field
Fast lap but in
Bear crawl to the 10
10 merkins
Crawl Bear back
Burpees in cadence for the 6
Bear crawl to the 20
10 merkins at the 10
20 squats
Crawl bear back
Burpees for the 6
Continued in the same fashion
10 merkins
20 squats
30 mountain climbers
40 lunges
50 SSH
FNG led us back
MARY: flutters
ANNOUNCEMENTS: Newsletter
COT: Welcome FNG: Fuel Leak
Tried to get a black diamond vibe, but also stay FNG friendly to keep the PAX together. Hard to tell if I was successful or not, but we kept going until guys quit and then I reminded them of 3S2T. Gotta get pretty far before you can even work on stamina
WARMUP: got us motivated with the Motivator, windmills, imperial Walkers and some stretchy things.
THE THANG: We moseyed over to another lot and got to it
Each round was the same exercise in each corner as listed below.
Round 1 – 7 Burpees
Round 2 – 14 Merkins
Round 3 – 21 LBCs
Round 4 – 28 Squats
Round 5 – 21 American Hammers (count 1 side)
Round 6 – 14 Carolina Dry Docs
Round 7 – 7 Lunges (R + L = 1)
MARY: we had a little time for Mary.
ANNOUNCEMENTS were made and we ended with a prayer.
COT:
WARMUP: practiced navy seal burpees
THE THANG:
Carry 100lb sand ball for a lap around CRHS. 5 burpees for all after each guy drops the ball. Along the way we partnered up and did 50 burpees, 100 merkins, 150 squats, and 50 merkins again.
MARY: briefly
ANNOUNCEMENTS:
COT:
WARMUP:
SSH
Imperial Walkers
Hilbilly Walkers
Cherry Pickers
THE THANG:
Heavy leg and abs day!
Pick a leg exercise from bucket, 22 reps
Pick an ab exercise from bucket, 22 reps
After count of 22 and 22, run a lap around parking lot. Sprint at end.
Leg: Jump Squats, Bobby Hurleys, Squats, Apollo Ohno, Calf Raises, lunges, Jumping Lunges
Abs: Flutters, Rosalita, LBC, Big Boys, Penguins, Box Cutters, V-ups
WARMUP: Windmills, Cherry Pickers, up/down dog, stretching
THE THANG: Moseyed to see Cindy, every Pax found a date, started off with a 10 minute EMOM, 12 Curls, OH press and squats, dropped to 10 reps at the half way. Carried our dates down to the bus loop and paired up for catch me if you can, partner 1 went down the loop, partner 2 did an exercise, round 1 Big Boys, 2 Diamond Merkins and 3 was burpees. Brought Cindy back towards her house for a 5 minute EMOM, 5big boys and skull crushers then flutter to end of minute
MARY: Did have a brief second date with Mary
ANNOUNCEMENTS: > Cannoli and Murph
COT: Required
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Merkins, Calf Stretch
THE THANG: Mosey to back parking lot for partner circuit of 100 merkins, 100 jump squats, 100 big boys. Mosey to wall for 7s of burpees and jump squats with a wall hop in between, grabbed some cindys for some finishing moves then back to COT
MARY: 3min plank
ANNOUNCEMENTS: Yes
COT: Prayers and Praises
WARMUP:
Imp Walker
Squats
Merkins
Crazy mosey
MOT flip up
THE THANG:
Dora
50 merkins
100 squats
150 LBC
Bench work
Split squats
Dips
Durkins
Hill work
Mosey down hill
Lunge the flat
5 merkins
Bear crawl the hill
MARY:
Gas pumper
Pickle Pointer
ANNOUNCEMENTS:
Bethel
Ruck
Cannoli Run
Newsletter
COT:
Family
Health
Career