WARMUP: Mosey to South State Bank
20 SSH, 10 Imperial Walkers
THE THANG: Run to Gold Hill Middle Parking Lot: .56 Miles
20 Squats, 20 Merkins, 20 LBC’s.
Run back to Bank: 20 Squats, 20 Merkins, 20 LBC’s.
Run back to school and reduce reps by 5.
MARY: None
ANNOUNCEMENTS: Amazing porta potty in front of the Firebirds! Saved me!!!!
COT:
WARMUP: None
THE THANG: 1.75 out and back for a total of 3.5 miles. Option to add on 2 loops around the very large building for another half mile.
MARY: Yes – handful of the fast runners
ANNOUNCEMENTS: CSAUP, Bethel Men’s Shelter, Litter Pick up coming soon, Canoli Run….
COT:Well done well attended and knocked out in a timely manner.
WARMUP: River rat led this
THE THANG:
sparky was first. Bunch of stuff with our feet on the wall
BC second: partner up. 6 lit cones. Additive merkins at each cone. Bear crawl the first 3. Lunge walk the last 3. Partner runs a lap
Sparky third: had a series of 19 light poles spread out about a half mile wide. Hit pole 1, then 19, then 2, 18, 3, etc. Each pole had an exercise…. Most men got 1 merkin. 19 squats, then 2 squats.
Band Camp again: run to steepest part of the hill. Brief message about embarrassing moments, but we still have time left. Time left to reverse bear crawl the hill. At the top, partner back up. 12 sandbags at the far side. 1 partner run and throws a bag over their head 5 times. Other partner does 5 burpees, 10 merkins, 15 squat jumps
COT: was had. Band Camp won votes for difficulty and creativity. Sparky won in use of AO
WARMUP: disclaim
THE THANG: big Loop – run down Dave Gibson – through school – up bus entrance – through Walmart parking lot – onto Hubert Graham toward TCES – right on Waterloo – Left on Henslow – right on Cameron creek – right on 160 – back to COT.
stop every 1/4 mile for exercise
first stop 15 SSH IC
each subsequent stop replace 1 SSH with 1 Burpee
totals:
4 miles
120 SSH IC
120 burpees
MARY:
10 American Hammers IC
20 LBCs IC
ANNOUNCEMENTS:
grow rucks a plenty (see Olaf)
beers and burpees (see Decibel)
COT:
Important stuff
Steady rain all morning
4 PAX pre-ran starting at 0445 – crossed 160 and around new kingsley loop and then back across 160 and around lake loop – back at 0510 for a bit of stretching and mumblechatter
7 runners and 2 ruckers departed at 0515.
runners route – Left on Munn, Left into FMHS campus. Most PAX stopped for 4 solid hill sprints up the hill that leads down to get vehicles down to the track/field. Continued through campus and popped out onto Harris St. Ran downhill from there to Harris St park where we veered Left onto the paved path toward WEP. At WEP, we did a couple more hill sprints and let the 6 join back with the pack. continued Left on 160 back to COT.
All runners got 3.7, some got closer to 5.
More thoroughbreds today than clydesdales. Maybe clydesdales are sensitive to rain?
Thanks for the opportunity to lead us this morning Rolloff.
-Badlands
WARMUP: mosey through parking lot over to the light, cross 160 and down to bottom of Brayden
THE THANG: hill repeats- 10 squats at bottom, 10 merkins at first street, 10 flying squirrels at 2nd street, 10 burpees at the top. Rinse&Repeat
MARY:
ANNOUNCEMENTS: convergence/invergence this Saturday
COT:
WARMUP: Hula-hoop , Hoop-hula, windmill, tripod stretches , merkins
THE THANG: We went over the basics of proper log lifting, carrying and PT with a log. Two teams each carried a log about the Tegacay Ele. property. At various locations exercises with ruck + log were done. Two arm Push Up (aka log overhead press), Forward Bender (log chest high), Straddle Jump, Side Bender, Overhead Toss, Curls, and Log Crunches. Logs were transported back to the resting spot.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
It was a beautiful rainy morning after the superbowl. Thankful for all the PAX showing up. Quick disclaimer then we crossed 160 to Braden. Every time we passes the sign it was 12 merkins. Run down to the clubhouse for a simple plan in chicken nuggies increments:
6 burpees, 12 mtn climbers, 18 LBCs, run loop clockwise. Loop is up hill to sign, right down 160 to next Braden entrance, take a right and follow Emory back to clubhouse. 6 jump squats, 12 CDDs, 18 American Hammers, run loop in opposite direction. Keep repeating until time. Jog back to rainy COT. Gazelles got 5 loops in, others got less but everyone put the work in. Thanks for the nod Badlands!
WARMUP:
Merlin, side straddle hop
THE THANG:
3.5 mile run
Stop 1 kraken burpee, stop 2 Mike Tyson, stop 3 Merkin
MARY: NA
ANNOUNCEMENTS: Q school March 1st
COT: family. Men staying calm, family with health issues
WARMUP:
10 windmills
20 hillbilly walkers
10 cherry pickers
15 Moroccan nightclub
Walk to first pole, drop bells, mosey to other side of parking lot, 20 incline merkins on curb, mosey up hill, 20 low slow squats at top of hill, mosey to curb, 20 calf raises on curb, mosey back to pole
THE THANG:
Hitting the Cycle:
Uhaul in cadence
Lunge walk to second pole for a single
American hammers in cadence
Rifle carry to third light pole, murder bunnies to forth light pole for a double
Monkey humper goblet squats in cadence
Around the world back to first light pole, lunge walk, rifle carry for a triple
2 handed upright rows in cadence
Murder bunnies, around the world, farmer carry, lunge walk for Homerun
Curls in cadence
Rifle carry for a single
Flutter with a press in cadence
MARY: Big boys, American hammer, flutter with a press
ANNOUNCEMENTS:
COT: