Wally World loop
WARMUP:
Some SSH, IW, HW, Moroccan Nightclubs
THE THANG:
Moseyed over to the back of the school to the bottom of the second hill for some 11’s
Merkins at the top of the hill, jump squats at the bottom.
Moseyed around the backside to the front of the school to the benches for a 10min AMRAP.
10 derkins, 20 gas pumpers, 30 curtesy lunges (SC).
MARY:
Last 10 min, passed around a slam ball, and some other stuff.
ANNOUNCEMENTS: Murph, Konvergence, Boss Hogg’s going away lunch/dinner/party, Canoli Run May 18, 2024
COT:
We had 9 on a beautiful morning at Flight Plan.
Praises for kids getting engaged, kids taking learners permit tests, coming home safely from school.
Prayers for Jay (Bass-O’s Dad)
Thankful for the Lord holding us close and blessing us with much to praise Him for.
disclaimer
Run to kingsley. do one mile loop as many times as you can before time runs out. every half mile increase speed to 5k pace for about 60 seconds.
read newsletter for important announcements.
WARMUP:
THE THANG: Wally World and Back
MARY:
ANNOUNCEMENTS: Canoli Run, Mike Doty run, Litter pick up. Blood Drive
COT:
WARMUP: SSH X 30, Imperial Walker X 15, Squat X 15, Merkin X 10, Lunge X 15, Mountain Climer X 15, Dry Docks X 10, Burpees X 10, Monkey Humpers X 15, SSH X 30
THE THANG: Mosey to band lot, HIIT workout. 45 seconds work, 15 seconds rest. 4 rounds of each. Merkins, Squats, Burpees, Mountain Climbers. Mosey to Pull up bars. Try to get 4 sets of: Pull Ups – 5, Dry Docks – 20, Big Boys – 20, Diamonds – 10. Mosey to front parking lot for Mary.
MARY: All X25 – Flutters, Hello Dolly, Freddy Mercury, Rosalittas, Box Cutter. Mosey back to COT for cool down stretch.
ANNOUNCEMENTS: Cannoli run, blood drive
COT: Prayers for FNG StageLeft for his upcoming move, Luka and Vuvazella. Thanks to all the PAX that supported AKA#4.
The buckets made a return to another AO since we last saw them at Slowburn.
With a warmup with our friends from Tomahawk we then took off to near the band practice area where we ran all over drawing exercise assignments from three distantly placed buckets o pain.
As the Q, I believe I was the loudest complainer of the morning and I made the whole thing up. Sad. (Looked good on paper.)
Prayers for Luka and DT.
WARMUP:
15x SSH, Produce Pickers, Seal Jacks, Hillbilly Walkers, Imp Walkers
THE THANG: 11s –
station one: hand release merkens with shoulder taps at the top
Travel to station 2 via lieutenant dans
Station 2: American hammer / gas pumper combo
Travel back to station 1 via a run around the parking lot
MARY: we finished right on time
ANNOUNCEMENTS: several around upcoming events – I trust these are covered in the news letter
COT:
Some ran the Baxter loop, some rucked.
Prayers for Bass-O’s mom
Prayers for Luka
Prayers for Crab cake’s friend who is having a hard time
Newk has a niece who passed away
Prayers for Atticus’ family on the loss of his dad
Football yarmarkers.
10 Yard Line – 10 Burpees
20 Yard Line – 20 Bombjacks
30 Yard Line – 30 Flutters
40 Yard Line – 40 Squats
50 Yard Line – 50 LBCs
Mode of transportation was running 🏃♂️.
We did 110 Burpees, 120 Bombjacks, 160 Flutters, 200 Squats, and 100 LBCs.