WARMUP:
THE THANG: 3.3 miles. 2 Loops in Kingsley
MARY:
ANNOUNCEMENTS: Bethel, Bus, Care Center
COT: Schools, Marriages & Minds
WARMUP: Moroccan night clubs
Imperial walkers
Low slow squat
Plank
Worlds greatest stretch
Tempo merkins
THE THANG: mosey to soccer field
Exercise 1
Single leg RDL x10e
Reverse lunge x10e
Calf raises x20
90% length of football field and back
X4
Exercise 2
10 jump squats
5 broad jumps
10 Apollo Ohno’s
100yd sprint, 90%
X4
Partner up
Partner A: 200yd run
Partner B: 5 burpees, 10 merkins, 15 squats
X3-4
Mosey back to COT
MARY: feet to heaven and 6 inches
ANNOUNCEMENTS: bethel
COT:
Warm Up
Suitcase carry to lot
AMRAP
Lower body
Squats
Swings
Reverse Lunge
Upper Body
Curls
Merkins
OH Press
Core
Plank pull through
Around the world
Flutters
Conditioning
Burpees
Mountain Climbers
SSH
Running in between
Warmup and two dog dumps and we were off.
Over to the parking lot for murder bunnies and swings/squats. Next was lunges with overhead press/curls.
On to the wall for dips, Bulgarian Band Camp split squats, and irkins.
Back to COT for some stretching and body destroyers.
Jwow
WARMUP:
THE THANG: 3 miles trails
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Down around Colosseum to Model A and finished around Brayden
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Station 1
Thrusters
Situp with Overhead Press
Side Straddle Hop
Overhead Press
Tricep Curls
Jog to next station
Question:
o Good experience from this week?
Station 2
Wide Arm Merkins
Heels to Heaven
Side Straddle Hop
Mountain Climbers
Shoulder Taps
Lunge walk to next station
Question:
o How can you help your M this weekend?
Station 3
Squats
Lunges
Side Straddle Hop
LBC
Flutter Kicks
Jog to next station
Question:
o Improvement you want to make before the end of the year?
Station 4
Jump Squats
Side Lunges
Side Straddle Hop
Big Boy Situps
Flutter Kicks
Jog to next station
Question:
Favorite TV show / Movie?
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: We did a couple of loops around the Kingsplex, with some bear crawling and crawl bearing in honor of the Other Band Camp (@UGU3XR5RP – not present), some running up Textile Hill, and lots of NOT stepping on the grass…
We wrapped with a Mary tribute to Iron Balls McGinty. All in all, it was real nice time…
Moleskine:The mumblechatter was on point this morning. Pollo’s balls dominated the list of topics of discussion… whether it was that they were encased in metal, or being eaten by handsome crabs, we all now know too much and will need to scrub our brains.
MARY:
ANNOUNCEMENTS:
COT: Prayers for many things and a call to give to Living Waters International…
Go do some freaking good today. You're way more capable of it than you give yourself credit for.
WARMUP: Q was late so FloatBridge ran warmup
THE THANG: Lightpoles
10 swings
10 curls
10 triceps
10 squats
Out and back
Airborne hip flexors
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Off at 0500
THE THANG: 3.25 miles with push ups, squats, calf raises and other fun along the way
MARY: nope
ANNOUNCEMENTS: yep
COT: 5th core principle