WARMUP: 10 SSH / Pogo Hops
THE THANG: Mosey to track at FCMS
.5 Mile warmup
3 minute high plank
200 toe taps
100 big boys
1 minute side plank pulse each side
1 minute flutter
Missed back
MARY: No time
ANNOUNCEMENTS: newsletter
COT: families
WARMUP: Plank, Best Damn Stretch, Windmill, SSH
THE THANG:
1775
for three rounds
Captain Thor
add 1 each round
eg round 2- 2:8 Big Boys: Hammer 2 Pike Plank
round 3- 3:12 and 3
so on
AMRAP
MARY: She called; we answered with an around the horn PAX called exercise
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for marriage, family, and the pax
WARMUP: SSH, windmill, hula hoop, hoop hula, karaoke,
THE THANG: mosey for 1/4 mile and then do some exercises. The focus was on great form, mobility, oblique & glutes, & core.
Airplanes, Bonnie Blair, low slow squat, fire hydrants, cross over lunges, v-ups, flutters, hand stands, Goldie Locks squats, jump squats, merkins
MARY: planks,
ANNOUNCEMENTS:
COT: prayers for healing and patience to be present.
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