WARMUP: no
THE THANG: 160, turn on main, turn on summersby, turn on the next road, back down 160
MARY:
ANNOUNCEMENTS: CSAUPs coming up
COT:
WARMUP:
THE THANG: We ran the 4 miles Wally World out and back!
MARY: none
ANNOUNCEMENTS:
COT: Welcome FNG – Ryan William’s as DreamHouse….
WARMUP: Mosey
THE THANG: Ab-Lab
(Run a lap of the parking lot between each exercise)
LBC x 100
Flutter Kick x 90
Freddie Mercury x 80
American Hammer x 70
Mountain Climber x 60
Reverse Crunch x 50
Big Boy x 40
Leg Lift x 30
V-Sit up x 20
1 min. plank
(If PAX finish, start again in reverse order)
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Together
WARMUP: A quick mosey followed by side straddle hops, windmills, Moroccan night clubs and imperial walkers.
THE THANG: Core Crusher Circuits, each circuit done 3 times
First circuit: Merkins 12 Reps, LBC’s 25 reps, Squats 20 reps, Mountain climbers 20 reps double count
Second circuit: High plank shoulder taps 10 reps each shoulder, Monkey Humpers 30 reps, Peter Parker – Parker Peter 10 reps each, Freddie Mercury 20 reps
Followed by a double dose of Circle of Hell with cruelty being imposed on the pac by the pac
MARY: Diamond Merkins, more mountain climbers, Peter Parker’s, Parker Peter’s and a little stretching to bring us home.
ANNOUNCEMENTS: check your newsletter
COT: Prayers for good health and recovery for a number of people, prayers for Dark Helmet’s father
WARMUP: SSH, Windmills, MNC
THE THANG:
Mile on the track
10 Burpees
10 Squats
10 Merkins
10 Big Boys
Every 1/4 of a lap one of these exercises was done
x4 = 1 Mile
Then we went to the cinder block area and did
24 BLOCK SWINGS
10 BURPEES
20 BLOCK SWINGS
8 BURPEES
16 BLOCK SWINGS
6 BURPEES
14 BLOCK SWINGS
4 BURPEES
12 BLOCK SWINGS
2 BURPEES
10 BLOCK SWINGS
1 BURPEES
RUN OUT AND BACK TO THE CROSSWALK IN FRONT OF THE FOOTBALL STADIUM
3 ROUNDS
MARY: Box Cutters
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: few exercises then track with slow mosey around campus
THE THANG:
5/17/1971 is CakeBoss bday so we did little work around those numbers
5 – rounds
17 – mountain climbers in cadence
19 – Mak Tar Jais
71 – Yard bear :bear: crawl
Looks easy until 3rd round and you want to quit
All the PAX finished strong :muscle:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: no
THE THANG: running
MARY: no
ANNOUNCEMENTS: yes
COT: yes
Sign up for the Cannoli Run
Looks like we made it,
Barry Manilow
WARMUP:
Run up to drug store, cross over and head back to parking lot in front of Springs.
SSH
Windmill
Inch worm merkin
Low slow squat
Squat pulses
THE THANG:
Move up to the sidewalk to the garden with wall
3 rounds
5 each leg Bulgarian split squats
10 step ups
10 derkins
Mosey to stage at WEP
Start down front of stage for 7s
Burpees at the bottom and LBCs at the back of stage.
While jumping the wall, YHC took a spill and scratched up leg pretty bad. Note to self to be careful around stage when it has rained.
Mosey over to playground for 3 rds of the following
5 pull ups
10 merkins
15 swinging crunches
Run lap around playground
3 rds of the following
10 bomb jacks
10 derkins
10 big boy sit-ups
Run lap
Mosey back to COT for a little stretching before 6:00.
MARY:
ANNOUNCEMENTS:
COT:
We ran.
Down Munn to Harris, left on Harris, left on Audrey (to WEP), left on Hwy 160, back to COT.
Extra mileage option: Down Munn to Harris, left on Harris, left on Audrey (to WEP), left on Hwy 160, left on Jackson, right on Harris, right on Munn back to COT.
Nobody got lost! At least I don’t think so.
WARMUP: SSH’s,
THE THANG: 17 man cheese grater. A kettlebell lung walk stopping at stations to do man makers. A 100 A. Hammers, 125 Halo’s, 150 Curls and 200 lawnmower pull Dora while parter ran the PL.
MARY:
ANNOUNCEMENTS: Read your NL.
Jaeger rescheduled. Canola Run
COT: Prayers and appraises. Praise for Children. P and P for new careers and endeavors!