Original NASCAR loop was Omaha’ed due to construction :construction: . When in doubt just run to Kingsley. Miles were had, smiles were enforced.
JWow
WARMUP: None
THE THANG: Munn to Harris to Sam Smith through Sutton place to Sutton Rd. Some went back some crossed to Settler Hights to Mills to Sutton back to COT! Ruckers did something else.
MARY:
ANNOUNCEMENTS: Convergence, Sweaty Barry
COT:
WARMUP:
Warm up with Mosey stopping at light poles for some exercises
Partner I wall sit
Partner II run around building
THE THANG:
Mosey to football field
From goal line
Bear crawl 10 yards
LCBs at 10,20,30,40,50
Mosey to other goal line
From goal line
Lunge walk 10 yards
Squat jump at 10,20,30,40,50
Mosey to other goal line
From goal line
Plank walk right 10 yards
Leg lifts at 10,20,30,40,50
Mosey to other goal line
From goal line
Reverse lunge 10 yards
Sumo at 10,20,30,40,50
Mosey to other goal line
From goal line
Plank walk left 10 yards
Freddy Mercs at 10,20,30,40,50
Mosey to other goal line
MARY:
ANNOUNCEMENTS:
Juky 3 Bethel shelter
July 4 convergence
July 22 The Barry
COT:
Flight Plan: Standard Route:
Market down to Sutton, Sutton up to 160, 160 back to Market.
One loop is about 1.5mi.
Some did trails and some rucked.
COT
We ran past the house where I grew up in Willowbrook.
WARMUP: yes
THE THANG: ruckers and runners
MARY: no
ANNOUNCEMENTS: yes
COT: pre
Panera coffee followed
WARMUP: none
THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all
MARY: none
ANNOUNCEMENTS: torture and haire
COT: prayers for all. God bless
WARMUP: SSH, Squats, Imperial, Cherry Pickers, Nightclubs, Mosey with Tot soldiers and Lunge Walk
THE THANG: 11s w Merks and BigBoys, Squats and LBCs. 4 corners with 2 exercises at each corner ( Starfish style) w 5x BombJax and Donk Kicks in the middle.
Finished with wall sit while 2 pax jumped out and completed 3 partner merkins.
5 mins of Mary was a hit!
MARY: yes
ANNOUNCEMENTS: Tortoise and Hare and newsletter.
COT: Prayers and Praises for F3 and fellowship.
WARMUP:
40 SSH
10 windmills
20 Merkins
Mosey up Massey Hill
THE THANG: DORA style, 4 rounds:
One partner runs down and up Massey hill, other partner accumulates reps.
Round 1:
100 merkins
150 CDD
200 shoulder taps
Round 2:
75 big boys
100 flutters
150 mountain climbers
Round 3:
100 monkey humpers
100 jumping split lunge
100 squats
Round 4:
75 navy seal burpees
+9 navy seal burpees at the end of
MARY: Flutters, but mostly gasping for breath
ANNOUNCEMENTS: several
COT: don’t be generic – be specific and willing to open up about your struggles
WARMUP: We did.
THE THANG: Warm up
4 corners in back lot – 3 rounds – 25 reps of each
– Merkins
– Squats
– Diamonds
– Big Boys
Dora
– 50 burpees
– 150 dips
– 250 CDD
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.