WARMUP: mosey, dynamic stretch, 5 of the OG warm up moves
THE THANG: Dora- 100 big boy, 200 merkins, 300 squats
Followed by 1 min of called exercise with about 30 seconds of rest. We did a lot of reps but remembered to slow down and make each one count
MARY:
ANNOUNCEMENTS: newsletter- coms put in a lot of work not to read it.
COT: prayers around the circle.
5 at The Armory, started with some warm-up stretching with the bell.
Mosey to the far parking lot.
Dora #1
Partner 1 farmer carries two bells to end of parking lot and back while other partner begins exercises (merkins, Squats, LBCs) . Flip flop.
Dora #2
Partner 1 runs to end of parking lot and back while other partner begins exercises (curls, overhead press, flutters) Flip flop
Extra time for some dips, step ups, and calf raises.
WARMUP: put rucks on, grab one sandbag to share while exploring a route to the spring trails trying to find the million dollar bridge
THE THANG: leave NAFO parking lot, go up the the traffic light and cross the street to hit the service road in front of the small strawberry field, the idea was to get into archer loop and go towards the barn but couldn’t find a clear path, walked next to road until we got to adventure rd.
Left on mill pond, all the way down to the new “half a million bridge” crossed the bridge and took a right on blue star until we hit the other “half a million bridge”, went across and went up the gravel service road all the way to the barn, left on parking lot and into archer loop, followed until we were close enough to the small strawberry field and went across the woods to hit a service rd, and then back to NAFO. This is what I wanted to do to begin whit at the beginning to avoid walking almost a mile next to Springfield pkwy.
Not happy with 4.5 miles, pax suggested to keep going and looped around the elementary school and back to COT.
MARY: take rucks off
ANNOUNCEMENTS: Manion, Bethel
COT: stays in COT
Tinsel OUT
WARMUP: None
THE THANG: I asked if anyone was interested in my route. A few select quality gentleman said yes. Then we took off.
MARY: None
ANNOUNCEMENTS: Yes
COT: Some prayers and praises were shared.
WARMUP: None
THE THANG:
0514 – The pledge
0515 – 4ish miles around Fort Mill, stopping every half mile-ish for burpees alternating counts of 6&7 with some pull-ups thrown in there
MARY:
ANNOUNCEMENTS: Newsletter
COT:
WARMUP: We warmed up
THE THANG: Buckets with all kinds of random work of all parts to the delight of the pax. Buckets were spread out around the parking lot so we could get a good mile plus of running in.
MARY: Yes
ANNOUNCEMENTS: College graduates were mentioned.
COT: Was a good one
WARMUP:
Moroccan nightclubs, windmills, cherry pickers, imperial walkers
Mosey for some merkins and low slow squats
THE THANG:
Top Gun
Mjolnir
The Hodor
Dirty Man-Makers
MARY:
Man-makers for 30 seconds
ANNOUNCEMENTS:
COT:
WARMUP: dynamic and the regulars
THE THANG: movement throughout the AO that hit most body parts
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers and praises all around but jobs, family, marriages were emphasized
WARMUP: normal stuff plus dynamic movements
THE THANG: stair climbs plus wall sits. Move around the large loop stopping at corners for 15 merkins, 15 squats, 15 cdd, 1 alternating lunges, 20 lbcs. 5 stops. Sometimes it’s best to KISS the workout. Keep it simple you the the last S.
MARY:
ANNOUNCEMENTS: newsletter
COT: Lord’s Prayer
Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Strawberry Pickers- 10 IC
The Thang:
1. Ladders
Start at 5 reps, add +5 each round until 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)
Ladder format: 5-10-15-20-25-20-15-10-5
2. Grinder (3 Rounds)
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)
Round 1 MOT: Bear Crawl
Round 2 MOT: Lunges
Round 3 MOT: Farmer's Carry Above Head
(From light pole to light pole)
3. Finisher: Dora/ Partner Carry
Perform 25 total Burpees
Partner A: Farmers Carry with both KBs from light pole to light pole.
Partner B: Burpees
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises