WARMUP: SSH,
THE THANG: 3 different sets of crossbody pulls, lunges, chest press, goblet squats, overhead press, 3 types of calf raises
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
– SSH
– Windmills
– Merkins
THE THANG:
– Mosey down the road to the field gate entrance while triggering every motion sensor light on the way
Round 1:
– Bear crawl the 10 – 1 burpee
– Crawl bear back to the endzone
– Bear crawl to the 20 – 2 burpees
– Crawl bear back to the endzone
– Continue the series until reaching the 50 yard line with 5 burpees and back
Round 2:
– Run to 50 – 5 burpees
– Nur back to the endzone
– Run to the 40 on the opposite side (60 yards) – 4 burpees
– Nur back to the endzone
– Continue the series until reaching the endzone on the opposite side
Round 3: Line up on the track in teams of 3 for Catch Me If You Can
– 1 partner completes 5 Diamond Merkins and then runs to catch up with the other two partners
– Partner 2 carries Partner 3 until Partner 1 catches them
– Partner 2 completes 5 Diamond Merkins and runs to catch the other two partners
– Partner 3 carries Partner 1 until Partner 2 catches them
– Continue for a full lap around the track
Round 4:
Back to the endzone in groups of 2 for a modified Dora due to limited time
– 75 Merkins
– 150 LBCs
MARY:
– Take turns going around the circle calling exercises until time runs out.
WARMUP:
THE THANG: 2.4 mile ruck with 30lbs
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Cherry Pickers, Moroccan Night Club, Toy Soldiers
THE THANG: Overhead Press, Goblet Lunges, American Hammer, Suitcase Lunges, Sit Up Press, Overhead Carry
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Moroccan Night Club, Cherry Pickers, Hillbilly Walkers
THE THANG: Mosey, Dora with Merkins, LBC, Carolina Dry Dock, Dora with Freddie Mercury, Burpees, Lunges, Nur, Mosey
MARY: 5 minutes of various
ANNOUNCEMENTS:
COT:
WARMUP: 20 SSH, 10 Imperial Walkers, 10 Morrocan Nightclubs
THE THANG:
Round 1:
5 Man Makers
15 Flutters
15 Skull Crushers
15 Swings
15 Curls
20 Bent Rows
20 Lunges
20 Chest Press
20 Squats
25 Overhead Press
Run 50 yards & back
Round 2:
Rinse & Repeat but drop last exercise
MARY: none
ANNOUNCEMENTS: Sweaty Barry, Pints & Padres
COT:
WARMUP: SSH, windmill, hillbilly, imperials, plank jacks, broga
THE THANG:
DORA – 100 merks, 200 big boy, 300 squats
CIRCUIT – 4 rounds of 15 jump squats, 20 calf raises, 25 step back squat, 30 sec wall squat
MARY: yes
ANNOUNCEMENTS: sweaty Barry, f3 dads, east side lunch and diner events, blood drive
COT:
WARMUP:
THE THANG: Ruck for 3.25 miles
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Moroccan Night Club
THE THANG: Mosey, Cinderblocks, Leg Lifts, Bear Crawl, Lunges
MARY: Stretch OYO
ANNOUNCEMENTS:
COT:
WARMUP: Moroccan Night Club, Windmill, Cherry Pickers
THE THANG: Clean & Press, Lunges, Goblet Squats, Overhead Press, American Hammer, Nur, Deadlift, Merkins, Overhead Carry, One Arm Row, Farmers Carry
MARY: LBC, Superman, Flutter Kicks
ANNOUNCEMENTS:
COT: