WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: The usual suspects. SSH, Imperial Walkers, Oyster Pickers, short mosey.
THE THANG:
Around the circle 5 squats/5 swings/5 curls rotate to right using another bell. 10 rounds.
11 of Derkins on Bell/One arm press
Partner bell carry run up/back/up
KB Ring of Pain with 7 stations.
Complete station-KB bear crawl to center – One ManMaker. Second station 2 ManMakers, etc…
UHaul AMRAP to close it out.
MARY: She was missed.
ANNOUNCEMENTS: Be the change.
COT: COT.
WARMUP: Windmills / Cherry Pickers / Worlds Greatest Stretch
THE THANG: Light Pole Circuit with ascending and descending reps
Archer Merkins x 5
Squats x 10
CDD x 15
LBC's x 20
Lunge x 15
Merkin x 10
Burpee x 5
Repeat twice then mosey around campus with pain stations.
Finish up at COT with some Mary
MARY: Present
ANNOUNCEMENTS: Newsletter
COT:
QvQ Format:
20/20
PAX Vote in 4 categories
V.A.P.E.
Rabbit:
Divide into two teams
Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees.
WWR but add 2 reps to each exercise after each trip out and back. Team with the most reps in total wins.
In addition, each team selects 2 pax to hold Cindy’s above head … Cindy can't drop below the head… if they do the team loses their count and starts over at zero
15 minutes of work.
After time expires, Hold AlGore and plank while the preacher preaches about asking for help and looking for a brother that might need it. (Let's do this for each other men!)
Last 4 minutes jail break 50m and do 5 Big Boys… again but do 10… keep adding 5 and sprinting until time expired.
Stage Coach:
Partner work
Partner 1 will run to the other side of the field and back to partner 2. Partner 2 will be doing an exercise that slowly progresses across the field until Partner 1 returns and switch. Continue switching off between running and exercises until you’re across the field.
Exercises – Bear Crawl, lunge, broad jump burpee, crawl bear and reverse lunge
Results:
Stage Coach won two categories, but Rabbit also won two and had the most overall votes. Win goes to Rabbit.
Great work by both Qs sharpening their leadership today.
WARMUP: the usual suspects
THE THANG:
Thang#1: muzac
1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner bell Squats-AMRAP during instrumental, Fig-8’s during lyrics,… on “shot a man” do 15 merkins
1. Short mosey
1. https://youtu.be/t6q9Vc1ZtQI?si=4hWCrXxR1LWp8YrO by Fabulous (~4 min): BBSU on “Breathe”, AmHammer or LBCs otherwise
1. Bell optional…but encouraged
Thang#2: Dora
Timer for Partner Switch = Nur up hill, mosey back
Rack up the following:
Tire Group:
Sledgehammers/Gorilla Smashes
Tire Flips
Clockwork Irkins/Derkins
TRX Group → Timer for Station Switch
Inverted Rows – 250
Floating Mountain Climbers – 500
Grass Group:
Man-Makers
Underswitch-to-Crab Press
Bertha Slams/Suplexes
MARY: pax-Ab-Lab
ANNOUNCEMENTS: Op. love poultry collections
COT: held, U-Haul lifted, prayers offered
WARMUP: We warmed up with SSH and stretchy things.
THE THANG:
Thang 1
300 Core
50 LBCs
50 American Hammers
40 Heals to Heaven
40 Flutters
40 Plank Shoulder Taps
40 Toe Touches (legs up reach for toes)
30 Freddy Mercurys
10 Big Boys
Thang 2
1. 5 Broad Jumps
2. 5 Bunny Hops (squat position)
3. 5 Lunges (2=1)
4. 5 Duck Walks
Thang 3
Dora
50 CDDs
100 Merkins
150 Plank Shoulder Taps
200 Dips
Didn’t have time to finish dips.
MARY: We had a few minutes left for some Mary.
ANNOUNCEMENTS were made
COT: Prayers were made.
WARMUP:
THE THANG: got 4 miles in. Last mile was “anything but straps” – carry ruck any way you want except on your back.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Arm Circles, Imperial Walkers, Merkins, runners stretch, warm up mosey around parking lot
THE THANG: Thrust/Swing/Merkin descending ladder, 3 station circuit with KB Chest Presses, Curls, Swings. 11s with thrusters and deadlifts. Cool down mosey around parking lot.
MARY: Mountain Climbers, flutters while holding kb, simbas, LBCs
ANNOUNCEMENTS: Waterside ruck to support Uhaul this Tuesday
COT: Prayers/Praises
WARMUP:
THE THANG: 3.25 miles & smiles, Ownership (word of month)
MARY:
ANNOUNCEMENTS:
COT: