WARMUP: mumblechatter
THE THANG: miles and smiles
MARY:
ANNOUNCEMENTS: HAPPY BDAY @U02679GQ1AT
COT:
WARMUP: Mosey,SSH, MERKS, SQUATS, Nightclubs, Imperial walkers, Stretching, Plank Jax, Seal Jacks
THE THANG: Jack Webb ( squats/seal Jax), Board of pain ( 5 exercises with 5/10/15 reps each round. Between rounds- took a lap.
Finished with some 🏀 skills – free throws with reward for make/miss – we all did Merks due to many misses.
MARY: 4 mins of Mary with 2 mins of Drop Thrill stretching mixed in…
ANNOUNCEMENTS: CSAUP, Cannoli run, MURPH, Trash pick up.
COT: Prayers for healing, marriages, Pax of the Fort and patience.
WARMUP:
THE THANG: Brayden HOA and Kuester
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Arm Circles
THE THANG: 3.3 mile loops Kingsley
MARY: Nope
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Merkins, Calf Stretch
THE THANG: Mosey to back parking lot for partner circuit of 100 merkins, 100 jump squats, 100 big boys. Mosey to wall for 7s of burpees and jump squats with a wall hop in between, grabbed some cindys for some finishing moves then back to COT
MARY: 3min plank
ANNOUNCEMENTS: Yes
COT: Prayers and Praises
WARMUP: 29 squats
THE THANG: Manion WOD:
29 squats with ruck and sandbag,
400 meter run/ruck/shuffle
X 7 rounds
(modify as needed)
MARY: 5 minutes of AB lab, 10 minute broga
ANNOUNCEMENTS: “greater than” event, bethel
COT: stays in COT
Missing 4 names.. sorry guys, I was smocked…
🎄Tinsel🎄 out…
WARMUP:
THE THANG: walkabout
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Warmup
THE THANG: Thanged
MARY: Quickie
ANNOUNCEMENTS: >
COT:
Warmup:
Dora: 80-160-240
At the end of each run, you attempt to write the name of one of the #11-#20 cities by population in the USA (2024 US Census Estimate)
After we’re done, everybody does a burpee for each city that we don’t write down.
Lightpole to Lightpole:
At each lightpole, the PAX have to name one of the #3-10 cities by population in a state (2024 US Census Estimate). If they don’t get one, then it’s 20 reps. If they do get one, then it’s only 15 reps.
We had a few runners visit the Brayden neighborhood. And we had a good ruck club this morning.
Prayers up for marriages, Short Sale recovery, and our kids and their various accomplishments and challenges.