WARMUP: no
THE THANG: we ran and ran and we ran
MARY: no
ANNOUNCEMENTS: were made
COT: prayers
We ran down Market St thru Baxter to Grey Rock and back. Only 3 members of the ruck club today.
WARMUP: Yup
THE THANG: Harris Munn Sam Smith and Sutton.
MARY: None
ANNOUNCEMENTS: Break the Dam, 8 blocker, Read Newsletter
COT: Yes
WARMUP: yes
THE THANG:
First set:
5 rounds:
Single arm 3 cleans, 3 overhead press, 3 front rack squat in one complex. Switch arms. Suitcase carry between each round. Repeat 5x
Second set:
Partner up at bottom of hill. P1 does 50 double bell swings. P2 runs to top of hill and back. Repeat 3x. 150 total swings per partner.
Third set:
10 min EMOM. 5 man makers, add 1 rep every 2 mins. (This part was terrible)
Finished with some Mary.
MARY: 8 mins around the horn, finished with 10 burpees
ANNOUNCEMENTS: yes
COT: yes
WARMUP: 25 SSH / 15 Windmills / 15 Cherry Pickers / Broga
THE THANG: AMRAP 30min
Squat thruster X10
Weighted Merkin X10
Lunge X10 each
Flutter kick 4ct X10
Ruck 1 lap 400m
Repeat
Tabata 20 s on 10 s rest
Mountain climbers
Weighed merkins
Burpee w/ jump over sandbag
Plank pull through
Lunges
MARY: missing
ANNOUNCEMENTS: bethel, break the dam, new fort map.
COT: family
All veterans today so quick disclaimer and then yog down to far end of entry drive. Basic series of warm up exercises. Yog back to loop in front of school. On one side of flag pole do 15 bomb jacks. Run loop to other side of pole and do 20 seal jacks. Repeat for 2.5 laps. Move to main lot for accumulator:
– 5 burpees, 10 merkins, run to stop sign and back.
– 5 burpees, 10 merkins, 10 squats, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, run.
– 5 burpees 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, 20 shoulder taps, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks 15 monkey humpers, 20 flutters, 20 shoulder taps, 25 LBCs, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, 20 shoulder taps, 25 LBCs, 25 SSHs, run.
Pick up and finish with the 6 a d jog back toward cars. Stop at wall for wall web. Get in peoples chair, walk out on hands and do 1 merkins, walk back into chair for 4 overhead claps. 2-8, 3-12,….we made it to 5 before time was up. Back to cars for COT.
Thx for the invite <@U08BNRBQ9D1>!
WARMUP: morrocan night club, windmill, imperial walkers, hill billy walkers, plank, downward dog, honey mooner.
THE THANG: latter adding a new exercise for 12 rounds.
10 x curls
10 x goblet squats
10 x calf raises
10 x over head press
10 x american hammers
10 x pass thrush
10 x flutters with press
10 x lunges pass through
10 x simba
10 x push ups on bell
10 x man makers
MARY: america hammer, x and o’s, freddy merkins
ANNOUNCEMENTS: Bethel men’s shelter, convergence.
COT: thankful for another day and patience around the holidays
WARMUP:
THE THANG: We put on weight and walked around stopped and did some exercises.
MARY:
ANNOUNCEMENTS:
COT: Bethel mens shelter on 1/1. Prayers for our aging parents,
Temperature was 40 degrees however it was a bit windy. The Pledge of Alliance was recited, the Pax were counted and instructions were given.
WARMUP: N/A for Minnow Pond
THE THANG:
Following the FM Christmas Parade route, Pax were to complete the following exercises at stops along the way:
10 burpees
20 big boys
10 lunges each leg
Stops were the following:
Unity Presbyterian
Corner of Main and Tom Hall
Corner of Main and White
Lot beside FM Town Hall
Lap around WEP
Once complete, Pax were to reverse the route with stops along the way until COT.
It was a balmy morning at The Ranch but the fellowship and mumble chatter kept everyone warm.
Thang:
Headed over to the track for an Indian run with burpees. 4 Laps followed by a Mr. Jack Webb.
Jack Webb – 1 Merkin and 4 OH Claps up to 10&40.
Four more Indian Run laps with bomb jacks.
Headed over to the picnic tables for step ups and dips.
Headed back to COT for Mary/announcements/prayer and praises.
JWow