Lots of new stuff in the football field. some wall exercises.
WARMUP:
mosey
3 sets of 10 dips and 10 Derkins
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats
THE THANG:
Light poles
10reps each exercise
Advance 1 poke at time
Go back to beginning stopping at each pole adding next pole each round
MARY: n/a
ANNOUNCEMENTS: 4th not July convergence…be there
COT: lots of prayers and praises🔥👆🏻
WARMUP:
25 SSH
10 HB Walkers
10 Merkins
10 Mt Climbers
THE THANG:
Mosey down the back road
10 merkins and 10 SSH at each light pole
Mosey back
10 squats and 10 overhead claps at each pole
Head to the basketball court – partner up
Partner 1 toy soldiers down and back
Partner 2 does burpees – 100
Partner 1 bear crawl across the court & lunge walk back
Partner 2 does LBCs – 200
Mosey to COT for MARY
10 Birddog crunches each side)
10 Shoulder taps
10 Elbow to knee Bicycle
20 flutters
ANNOUNCEMENTS: Lots of them
COT: It happened with a long prayer at the end
11 cones with exercises spread every 10 yds for 100 yards. Mode of transport between each were sucky.
WARMUP: Mosey around parking lot to middle school flagpole.
25 – SSH, 15 – Windmills, 15 Imperial Walkers, 15 – Hillbilly Walkers, 15 – Moroccan Nightclub’s
THE THANG:
Dora:
100 – dips
200 – Step Ups
300 – Erkins
– partner runs to stop at end of parking lot.
– light mosey to end of basketball court. Ladder using each light post counting up by 1. Started with 1 seal jack and increased by 1 up to 14 light posts. Moseyed back to COT.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey to the track around the courts. Windmills, imperial walkers, Moroccan night clubs, merkins, shoulder taps, stretching.
THE THANG: 5 rounds of 20 & 23’s – 20’s on one end of the track and 23’s on the other – 20’s alternated between LBC’s and Freddy’s. 23 were squats alternating between regular and sumo.
Next round of 5 – 20 SSH’s and 23 of your choice of merkin (wide arm, regular or Diamond), except the 4th round. PAX did monkey humpers – just because.
Next – Tabata – 40 secs on 20 off for 5 minutes
Minute 1 – merkins
Minute 2 – Freddy’s
Minute 3 – SSH
Minute 4 – LBC’s
Minute 5 – Wall sit of gratitude
4 minutes of Broga closed us out at 0715
MARY: no time
ANNOUNCEMENTS: many
COT: 5th core principle
Thanks for the opportunity, Bitcoin.
Honored,
Cyclops
Pre-run at 5:45, most of you missed the memo.
Litter pick-up followed, most of you missed the memo.
Lesson learned: write back blasts immediately, for memory sake and the potential of losing your Weinke.
Warm-up stuff
Wait for Bass and Fogerty to finish their pre-run
Back and forth across the lot with other warm-up stuff
Wait for Bass and Fogerty
Monkey Humpers facing away from Bass and Fogerty
5-10-15-20-25 accumulator with running around the track in between (for some/most)
Some wall work
Some picnic table work
Much light to light work and then more light to light work
Old Bay led the way
BitCoin honorable mention
I gave the stellar effort a Q should give
Anchorman pre-ran
Dojo …. Is still busting a$$ while on IR
Bass and Fogerty looked good doing it
Looks like we made it,
Barry Manilow
WARMUP: Mosey: Stretching, SSH, IMPERIAL WALKER, Merks, Squats, Arm Circles, LBCs,
THE THANG: Started with a mini DORA using DDS to break out the sweat. ( dips, derkins, squats) – using the benches in front of school and a short mosey to the Birthday rock and back. 100 each exercise. Pax then moved to the parking lot to utilize a curb for some Iron Mike Tyson’s and Bomb Jax for some 9s.
Pax then moved to side parking lot to knock out a mini ladder using 4 stops for the reps. 3 rounds completed with BOOGIE down taking the reigns for one round of the ladder exercises where the exercises were completed in cadence. Harry Carey offered up some Smurf Jax to assist w delivering the pain.
Closed out with some Merks and Ab work before Mary took over
MARY: 4 mins of Mary where each Pax participated
ANNOUNCEMENTS: Cannoli Run, Mike Doty 5k, Blood Drive….
COT: Prayers for Luka, Health and Blessings.
Hats off to Sprocket for taking the red pill daily during April.
WARMUP:
Run to WarmORama
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
THE THANG:
Four corners around the running tracks,
Station # 1:
25 Mountain Climbers
25 Plank Jacks
25 Squats
Station # 2:
25 Merkins
20 Lunges
25 SSH
Station # 3:
25 Calf raises
50 Skipping without rope
50 LBCs
Station # 4:
20 CDD
20 Freddie Mercury
20 Dying 🪳
ANNOUNCEMENTS: Read the newsletter
COT: Prayers for health and happiness
WARMUP:
– SSH
– Squat
– Cherry Picker
– Mountain Climbers
– Imperial walker
– Wind Mill
THE THANG 1:
Mosey to Bottom hill (entrance) to select a coupon
Exercise, sprint, plank, 6 inches, jog:
– 10 curls
– 10 curls, 10 overhead
– 10 curls, 10 overhead, 10 sqts
– 10 curls, 10 overhead, 10 sqts, 10 tri
– 10 overhead, 10 sqts, 10 triceps
– 10 sqts, 10 triceps
– 10 triceps
Railroad Tracks up hill to parking lot.
THE THANG 2:
Partner up for Catch Me If You Can:
– 20 SSH and toy soldiers
– 20 LBCs and lunges
THE THANG 3 – Team Free Throws
Pax split into 2 teams.
Alternating team members take a turn attempting a free throw.
Round 1
– Make it and the opposing team does 3 Bobby Hurleys.
– Miss it and the shooter’s team does 3 Bobby Hurleys while the shooter does 3 burpees.
Round 2 – We upped the stakes
– Make it and the opposing team does 3 burpees while the shooter’s team does 3 Bobby Hurleys
– Miss it and the shooter’s team does 3 burpees while the opposing team does 3 Bobby Hurleys
Between the 2 rounds (24 shots), only ONE was drained. Yikes.
MARY:
– American Hammers
– LBCs
– Chopsticks
– Rosalitas
Great work by all!