bc wants to go fast…

WARMUP: told the pax the route
THE THANG: run route – aka, river district down and back and any bonus mileage. About 4 miles down and back.

Bandcamp wanted to go fast right out of the parking lot so we did. He got a PR run for the morning. That’s a 1-0 start to the day!
MARY: stretching if you made it back in time
ANNOUNCEMENTS: ya buddy – the shieldlock hit the bethel’s men shelter hard and fast forward to Thursday, we had a great turnout!!
COT: of course! Core principle #5!!

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Shady’s 4 corners

WARMUP: Moroccan night clubs, windmills, cherry pickers
THE THANG: start in the center with one burpee. Go to each corner and do 5 reps. Return to center and increase rep by 1, increase rep at each corner by 5 reps.
1st round exercises: flying squirrel, merkins, squats, and Bobby hurleys

Go back down in the same increments
2nd round exercises: CDDs, hillbilly walker, C. Dry Docks, LBCs – center was imperial walkers
MARY:
ANNOUNCEMENTS: convergence, check presentation
COT:

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Running with Cake

WARMUP:
SSHs
Imperial Walkers
Sumo Squats
Hillbilly Walkers
THE THANG:
1/2 mile lap with 4 pain stations

5 burpees and 10 merkins at each
Plus 15 sumos, 15 LBCs, 15 Bombjacks, 15 Dips

King got 6 rounds in

MARY: finished at 0600

ANNOUNCEMENTS:
Convergence/Invergence Saturday
A$$ Kicking April is coming

COT:
Each of us were made with a purpose and even the tough stuff we are dealing with makes us stronger physically and mentally and spiritually

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Title TBD

Disclaimer then mosey up Massey to Pike parking lot. Normal warmup stuff. Then everyone get on end of parking line. Bear crawl to opposite line, 5 merkins, crawl bear back to start, 5 mtn climbers. Repeat this movement 5 times. Jog down and back up Massey.
Next set used 3 lines for suicides. 21 jump squats, 21 lunges, 21 Apolo ohnos, run 3 line suicide. 15 of each then run suicide. 9 of each then run suicide.
Next set uses the 3 lines plus far curb. Run to 1, 20 merkins, back to start, run to 2, 15 seal Jack’s, back to start, run to 3, 10 plank Jack’s, back to start, run to 4, 5 bombjacks. Next round drop the 1st line, do 2,3,&4. Next round just do 3&4.
Finished with ‘who’s the king’. Start w/1 burpee and 20 shoulder taps (L+R=1). You have 60 seconds to complete and whatever time is left is what you have to rest. Add a burpee each minute. If you don’t finish the round then you’re out and you just do 5 burpees per min for remaining. Several made it through the 7 burpee round before time was up. I think everyone was OK that time was up. Back to COT to share core principles with FNGs. Solid work by all the PAX. Thx for the opportunity Soup2Nuts!

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Title TBD

Disclaimer then mosey up Massey to Pike parking lot. Normal warmup stuff. Then everyone get on end of parking line. Bear crawl to opposite line, 5 merkins, crawl bear back to start, 5 mtn climbers. Repeat this movement 5 times. Jog down and back up Massey.
Next set used 3 lines for suicides. 21 jump squats, 21 lunges, 21 Apolo ohnos, run 3 line suicide. 15 of each then run suicide. 9 of each then run suicide.
Next set uses the 3 lines plus far curb. Run to 1, 20 merkins, back to start, run to 2, 15 seal Jack’s, back to start, run to 3, 10 plank Jack’s, back to start, run to 4, 5 bombjacks. Next round drop the 1st line, do 2,3,&4. Next round just do 3&4.
Finished with ‘who’s the king’. Start w/1 burpee and 20 shoulder taps (L+R=1). You have 60 seconds to complete and whatever time is left is what you have to rest. Add a burpee each minute. If you don’t finish the round then you’re out and you just do 5 burpees per min for remaining. Several made it through the 7 burpee round before time was up. I think everyone was OK that time was up. Back to COT to share core principles with FNGs. Solid work by all the PAX. Thx for the opportunity Soup2Nuts!

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Title TBD

Disclaimer then mosey up Massey to Pike parking lot. Normal warmup stuff. Then everyone get on end of parking line. Bear crawl to opposite line, 5 merkins, crawl bear back to start, 5 mtn climbers. Repeat this movement 5 times. Jog down and back up Massey.
Next set used 3 lines for suicides. 21 jump squats, 21 lunges, 21 Apolo ohnos, run 3 line suicide. 15 of each then run suicide. 9 of each then run suicide.
Next set uses the 3 lines plus far curb. Run to 1, 20 merkins, back to start, run to 2, 15 seal Jack’s, back to start, run to 3, 10 plank Jack’s, back to start, run to 4, 5 bombjacks. Next round drop the 1st line, do 2,3,&4. Next round just do 3&4.
Finished with ‘who’s the king’. Start w/1 burpee and 20 shoulder taps (L+R=1). You have 60 seconds to complete and whatever time is left is what you have to rest. Add a burpee each minute. If you don’t finish the round then you’re out and you just do 5 burpees per min for remaining. Several made it through the 7 burpee round before time was up. I think everyone was OK that time was up. Back to COT to share core principles with FNGs. Solid work by all the PAX. Thx for the opportunity Soup2Nuts!

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Puzzling

*WARM UP:*
*THE THANG:* grab a puzzle piece from cot and run to far side of LPL parking lot and find where your piece goes.

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Puzzling

*WARM UP:*
*THE THANG:* grab a puzzle piece from cot and run to far side of LPL parking lot and find where your piece goes.

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