*THE THANG:* ran up 160, up academy to golf course, back academy, up the big and around printshop, back up 160. About 4.2 miles.
I was not alone in this Thursday morning as five others showed up for an 0615 sunrise to run around Kingsley.
I placed three buckets full of adventurous exercises with -some- complaints about how surprisingly hard pain I seemed to be delivering via slips of paper that were randomly chosen.
We prob got in about 1.5-ish miles of running as we chased each bucket to reveal a rough painstation.
Thx for the opportunity to contribute to the cause.
___
WARMUP: none
THE THANG: 2 Runners 4 Ruckers
MARY: None
ANNOUNCEMENTS: D2D Celebration Saturday 12:00
COT: Prayers for Cable Guy
Some prepped for D2D10k and some just prepped for the day. Either way, the Pax got better.
*WARMUP:*
*THE THANG:*
*MARY:*
*ANNOUNCEMENTS:*
*COT:*
WARMUP: stretch, ssh, merkins, mosey with dynamic movements
THE THANG: 100 merkins, 90 squats, 80 flutters, 70 cdd’s, 60 alternating lunges, 50 American hammers, 40 shoulder taps, 30 Bobby Hurleys, 20 big boys, mosey back to cot 10 burpees.
MARY:
ANNOUNCEMENTS: don’t get complacent and keep your form was our focus.
COT: DD and an issue at work, Old Bays M.
WARMUP: mosey to Lowe’s for SSH, IW, HW, Peach Pickers, Baby Arm Circles
THE THANG: AMRAP
45 seconds of PAIN
Merkins, Big Boys, Squats, Dips
Run
Hand Release, LBC’s, Lunges, Carolina Dry Docks
Run
Wide Arm Merkins, Flutters, Bobby Hurleys, Arm Lifts
Run
Rinse and Repeat
MARY: a couple abs and Trucker finishing with the TREE. (Just stand there waiting for 6). LOL
Praises and Prayers were shared and delivered and sent to the
Thanks PEACH. Your a hell of a site Q
Ran the Birkshire loop 3 times
Warm up: Run to field
Stretches:
Reach for toes
Runners stretches
Exercises:
15 SSH
10 Windmills
15 Imperial walkers
12 Merkins
Plank (right/left arm high)
10 Marakin night clubs
Triple-check
One person does wall sit
One person does lbc, merkins, squats
One person does suicides and back to second and third crosswalks
Rotate
Jacob’s stepstool
Go to light poles?
7 military merkins
1 big boy
Go until flipped
COT:
WARMUP:
THE THANG: run nun, Harris, Sutton, back on Sam Harris, back on harris, back on Nun
MARY:
ANNOUNCEMENTS:
COT: