Tag: Badlands

Saying hello to Colosseum

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WARMUP: SSH
THE THANG: Run to Colosseum, 15 Mac tar jai’s; run back to StL, 5 Jack Webb’s; repeat again; run, 15 CDD’s; run, 5 plank Webbs; repeated by the gazelles

Mini QSchool for 7 min: For pax that have never Q’d, schooling given on proper cadence; given an exercise to lead pax in: SSH, merkins, American hammers

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Running with burpees and such

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WARMUP: None – it’s a disclaimer and we go
THE THANG: running with burpees, squats and side straddle hops every 1/4 mile. Get as much as you can. All of them.
MARY: only time for a few airborne hip exercises.
ANNOUNCEMENTS: yes
COT: 5th core principle

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Kettle Bell Blues

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WARMUP: mosey to parking lot with bells to warmup. SSL,IW,Merkins, Low Slow Squat, peach pickers, wind mills.
THE THANG: DORA
100- American Hammers w Bell – mosey 100 yds and back
100 -lunges w Bell – mosey 100 yds and back
100-tricep extensions- mosey 100 yds and back.

AMRAP – 45 seconds
Goblet Squats
Curls
Chest Press
Swings
Rows

Mosey to Large Hill (7’s)
Man Makers
Cleans

MARY: not really
Announcements: Post at Block Party on Tuesdays
COT: prayers for health (physical,mental, spiritual)

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There and back

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WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

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There and back

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WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

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emom party

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WARMUP: standard fare IC – goofballs, WMs, IWs, MtnClimbers, MNC and mosey to WEP ampitheater
THE THANG: EMOM circuit 5 exercises, 4 rounds
1st minute – 10 burpees
2nd minute – 20 merkins
3rd minute – 30 squats
4th minute – 40 Freddy mercuries
5th minute – 50 SSH
“rest” by bear crawling across amphitheater stage
repeat 3 more times

PAX needed a change of pace so we moneyed towards playground and walking lunged for about 35 yards

At playground we did some more IC exercises including reverse merkins on the swings and mtn climbers before lunge walking and moseying back toward amphitheater

back at amphitheater did more bear crawls and lunges across stage and then moseyed back to COT

MARY: IC flutters and LBCs

ANNOUNCEMENTS: trash pickup postponed. d2db coming up

COT: yup

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Chilly out and back on 160

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THE THANG:
Run 3.1 miles east on 160 to Springs Complex (or some other modified distance) and back. Total mileage of called route 6.2 miles. Some modified up, some modified down.

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Afton Brayden Hill Climb

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Run to Afton Way (.39 miles)

15 dips
15 merkins derkins

Run to Afton and Galbreath Intersection (shoulders)
30-60 second hold plank rockers
15 Superman I Y T (alternate arms to make a I Y or T

Afton/Lizzie Lane (Legs)
15 Squats
15 Calf Raises

Back to Brayden Parkway and up Hill
15 Burpees at the top of the hill.

Back down Brayden to Afton and repeat loop

Return to COT (3.5 Miles or so)

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Fab Five at Currahee

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WARMUP: Quick mosey to the front of the school for some temporary shelter from the rain..declaimer, we will be getting wet.
THE THANG:

six exercises all 10 count reps
1. Overhead Press
2. Squats
3. Bent over Rows
4. Curls
5. Flutters
6. Man Makers

After completing the exercises, mosey with ruck and sandbag to the parking lot, drop sandbag, bear crawl up to second level of parking lot, drop ruck. Tempo run between the three islands. Back to starting point, ruck on, reverse bear crawl back to sandbag, carry sandbag and ruck back to front of school.
Rd 1 – exercises 1-3
Rd 2 – exercises 4-6
Rd 3 – exercises 6-1 (backwards)
Rd 4 – exercises 1-6

Back to COT

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