WARMUP: Probably
THE THANG: We did some ill-advised stuff on a lot of hills.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.
WARMUP: It got warm… quick.
THE THANG:
A solid hour of:
1. High Intensity Strength Training
2) Plyo
3) Mobility Training
MARY: N/A
ANNOUNCEMENTS: Potential Daffodil and Rocky Shoals Spider Lilly trips in March/May. Stay tuned…
COT: Parents, relationships, new beginnings.
WARMUP: Undoubtedly.
THE THANG: Coupon Heavy
1) Simple DORAs (Run-a-Lap y Farmers Carry)
-KB Swings – 200
-Goblet Squats – 100
-Man Makers -50 (ouch)
-Merkins – 200
-Squats -100
-Burpees -50
2) Not-so-Simple DORA (50/25 SSH; 50/25 Mtn. Clmb.)
-Shoulder Press – AMRAP
-Shoulder Extension – AMRAP
-Bent Row, Left – AMRAP
– Bent Row, Right – AMRAP
MARY: a la core movements
ANNOUNCEMENTS: Likely.
COT: Definitely.
WARMUP:
– SSH x 20 (IC)
– Hamstring stretches (left, right, middle)
– Quad stretch (left and right)
– Yoga like movements
THE THANG:
– Mosey from WEP to hill at Massey . Up and down the hill 3x. Burpees at top (15-10-5) and Merkins at bottom (15-10-5).
– Mosey to Print Shop. Pull ups, 3 rounds, max. One partner does pullups, other partners does step ups.
– Mosey to Hardees Parking Lot. 4 Corners Elevator. 10 Merkins, 20 LBCs, 30 Plank Jacks, 40 Shoulder Taps. Add an exercise each corner on the way through, drop an exercise at each corner on the way back. Pivot Squat, Bear Crawl, Backwards Run from corner to corner.
– Mosey to FM Pharmacy for a quick round of exercises while gathering The Six.
– Mosey back to WEP. PAX led Mary while gathering The Six.
– 10 minutes of F3 “Cube of Exercises”. PAX took turning rolling and performing determined exercises.
– Back to COT to finish up with Airborne Hip Exercises.
MARY: Some mixed in throughout
ANNOUNCEMENTS:
Trash pickup, Coffeteria, Murder Bunnie’s playoff game
COT:
Prayers family and friends close to PAX dealing with illness. Prayers for those suffering from mental illness and addiction. Prayers for leadership.
WARMUP: Several dynamic stretches, including motivators
THE THANG: Hill #1 – Jacob’s Ladder – Burpees x7; Hill #2 – Wall – Muscle-ups & Derkins; Hill #3 – S White St Hill – Bear Crawls x 4; Hill #4 – Massey St – Big Boys x 70 (45 + 45); Hill #5 – Main Street – 70 Squats; Hill #6 – Print Shop – 7 Merkins, 7 Dips, 7 Pull-ups; Hill #7 – COT – Fire Drill-ish x1.
MARY: See Hill #4
ANNOUNCEMENTS: D2D Bar, Bethel Men’s Shelter
COT: Yes
It’s that time again for an Invergence where we all can take the opportunity to accelerate all 3Fs. All 4 workout options will be available so if you want to run, ruck, gear or bootcamp we will have a 1F option for you. Following the bootcamp you are all welcome to stick around and enjoy some 2nd and 3rd F as we discuss relevant topics that affect us in the gloom. More details to come in the next few weeks. Hope to see you all there!
WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, and Strawberry Pickers
THE THANG:
10 Burpees OYO
Mosey around track and stopping at each Swing to do 10 Merkins, 10 Lunges at each leg, and 10 big boy sit ups
MARY: Flutters, American Hammers, LBC, Hello Dollies, and Freddie Mercury’s
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: windmills, side straddle hops, imperial and hillbilly walkers, merkins
THE THANG:
Part 1 – partner Dora 50-100-150 at the top lot above veterans park – 50 burpees, 100 squats, 150 LBC’s
Part 2 – at the site formerly known as footloose, 13’s – merkins and lunges. PAX moseyed back through town completing the sequence at the pharmacy drive thru.
Mosey to COT for stretch and prayers and praises.
MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle
Thanks for the call out Portal. Always honored.
