Warm up stuff mosey. More warmup stuff. Mosey, did ping pong ball and dice thing. Creative. Did bench work and then that crazy hip exercise airborne makes us do.
WARMUP:
no way!
THE THANG:
Run out back of Kingsley by roundabout, take R on 21 back towards Peachstand.
Left on 160 and continue all the way through Strawberry Festival land to Poppyseed across from Humble Cup.
Left on Steele, left on E. Hill, left on Unity (perimeter of cemetery) back to 160.
Reverse back to COT
A couple of us added 1.5 mi by running down Munn, through the corporate park (and pond loop) then back to COT.
MARY:
Are you crazy!?
ANNOUNCEMENTS:
Nada
COT:
No, but a couple of us joined @Grassy Knoll for the #oneword check-in at Panera.
We had a few runners visit the Brayden neighborhood. And we had a good ruck club this morning.
Prayers up for marriages, Short Sale recovery, and our kids and their various accomplishments and challenges.
4 early
2 for coffee and stories
4 trails
5 roads
WARMUP: petting Wegmans Boston Marathon medal
THE THANG: see above
MARY: too many to name
ANNOUNCEMENTS: Wegmans ran the Boston Marathon
COT: more petting
WARMUP: lap around the parking lot, SSH, Moroccan Nightclubs, windmills
THE THANG: Do 1 More
This is a 12 round AMRAP 1 minute each with a 45 second break to do as many as you can. I told the pax to write down their number after each round. I did not tell them if a high number was good or bad or how it would affect the other pax good or bad so that they would push themselves. The rounds were:
Merkins
Squats
CDDs
Burpees
SSH
Bobby Hurleys
Plank jacks
Big boys
Shoulder Taps
Overhead Claps
Mtn Climbers
LBCs
Then we talked about how much we accomplished, but how much more was till to be done. But that you can do more than you think you can, so add 1 more to each rounds reps for round 2. i.e. 41 Merkins in round 1 meant 42 Merkins in round 2.
By the end, we had completed as a group (13 bootcampers) 9,155 reps in 45 minutes. Feel accomplished, you guys did a ton of work!
MARY: No Time
ANNOUNCEMENTS: Bethel, Newsletter, Overnight silly-ness ruck event, Strawberry 5k.
COT: Marriages, health and healing, travel, reach out to someone you haven't heard from in a while and let them know you're thinking about them. It'll make their day even if they don't respond with more than thanks. Or you might talk to them for an hour. But reach out, you never know when someone needs it.
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: SSH, imp walk, hillbilly walker, cherry picker, Moroccan night clubs, down dog flow, mosey lap around parking lot
THE THANG: light poles… stop at each one for 10 merkins, 10 squats, 10 calf raises.
15 in total back to the road
Mosey to picnic benches:
10 dips, 10, step-ups each leg, 10 irkins, 10 side straddle hop – completed 3 rounds
Mosey back to COT
MARY: 10x of: flutter, dying cockroach, penguin, lbc, box cutter, Rosalita, American hammer
ANNOUNCEMENTS: tortoise and hare postponed, QvQ and QSource tomorrow at cockpit, 5/16- cannoli run + overnight ruck, trash pickup – June
COT: health, Dr appts, praise for a NAFO lacrosse senior night and one player in particular who overcame childhood cancer
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
Lots of dudes showed up to the Pond Party this morning .
Pledge..Let's go
First stop, The Pharmacy for SSHs and a couple burpees
Next Stop, New parking lot, Old Hardee's
10 merkins, 10 Squats, 10 LBCs.
Partner up with like speed so you and partner arrive at the destination at same time. I didn't do a good job explaining this, no worries we made it safely to the Post Offices
Same exercises, back to the parking lot, same exercises with partner dips and merkins until six arrives.
Next, we ran to the First Baptist Church parking lot. I did my best to describe this workout as the merkin mile, 20 merkins at each island, each lap, 5 laps = 1 mile. Once complete, we did the same routine swapping out the merkins for squats and LBCs.
Back to COT
Prayers for Wegmans Boston Marathon adventure.
WARMUP: walk up hill
THE THANG: right harris, right Boyd, right in neighborhood, stay left until sutton
MARY: none
ANNOUNCEMENTS: read newsletter
COT: thankful for every opportunity and prayers for kids ans families