WARMUP:
THE THANG: 3.3 miles, merkins, squats, calf raises
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: head to Tara Estates and finish through Brayden
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: did a few
THE THANG:
Ran down the bus lane to the road then back to first light pole.
Series of exercises at exercises at each light pole while one man transports back the last pole and back and timer
Squats
NUR
LBC
Lunge walk
Calf raises
Side shuffle
Big Boys
Side shuffle
Side Lunges
High knees
Flutters
Toy soldiers
Repeat
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, dynamic plank/broga
THE THANG: mosey to field, partner push 2×20 yards, partner wheelbarrow 2×20 yards
railroad ties – jump over, pax on ground complete Superman’s then flutters; railroad ties- side shuffle through, pax on ground complete merkins then LBCs
Repeat the partner push and wheelbarrow, mix in 50 yard back peddle and 20 yard bunny hops x2
Mosey back to COT
BROGA x 10mins
WARMUP: the usual suspects
THE THANG: we ran out of time with this somewhere during round 6
Circuit: Each round, do exercise at each station… every time you pass the base, grab Cindie & do manmakers. MOT up hill is NUR, otherwise mosey.
Plank or Al-Gore till 6 is up between rounds
Round. Station-1 / Base # reps / Station-2:
MARY: part of Thang
ANNOUNCEMENTS: read your newsletter
COT: prayers for marriages
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:
happy Gilmores (golf swings)
Trunk twists
Moroccan night clubs
THE THANG:
Buy In
10 swings
15 swings
25 swings
50 swings
Running back complex
5 double cleans / 5 front Squats
4 double cleans / 4 front squats
3 double cleans / 3 front squats
2 double cleans / 2 front squats
1 double clean / 1 front squat
You go I go
Farmers Carry
Heavy bell complex- Encouraged all PAX to go a little larger than normal.
5 swings
4 deadlift High pulls
3 goblet squats
30 sec rest/repeat
Farmers Carry
2 Offset Merkins each side
2 Renegade Rows each side
2 Deadlifts
2 Cleans each side
2 Press each side
2 Goblet Squats
30 seconds rest
Repeated for time
Farmers Carry
Buy out
20 swings EMOM for last 5 minutes totaling 100 to close
MARY:
ANNOUNCEMENTS: July 4th Convergence at Catawba Ridge Fort & Rock Regions coming together
COT:
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:
THE THANG: 3.5 miles loop going around the school, Walmart, and Hubert Graham.
MARY:
ANNOUNCEMENTS:
COT:
Rucked thru Kingsley to Springs and back
ANNOUNCEMENTS: Read your newsletter
COT