Short trails, long trails, roads, ruck….plenty of choices.
WARMUP:
COP for the following:
– SSH x 30
– IW x 15
– Windmills x 10
– Mtn Climbers x 20
Too much chatter so we moseyed to the hill…
THE THANG:
Quadzilla
Run to the bottom
10 Jumping Lunges
Nur to the top
10 Bombjacks
3 x
Mosey to the playground and grab a partner
Partner 1 – Peoples Chair
Partner 2 – Take a lap
Alternate
Rinse and repeat 3x
Leg Tabata
30 seconds of squats
10 seconds of Al Gore
30 seconds of squat to calf raise
10 seconds of Al Gore
30 seconds of jump squats
Back to partner work
Partner 1 – Big Boys
Partner 2 – take a lap
Alternate and rinse and repeat 3x
Back to Tabata
Back to Partner work
Partner 1 – Monkey Humpers
Partner 2 – Take a lap
Alternate and rinse and repeat 3x
Back to Tabata
Back to the bottom of the hill
Nur to the top
COT
ANNOUNCEMENTS:
– (4) upcoming CSAUPs
COT:
Attended my niece’s 5th grade graduation where (3) students conducted the commencement address. A consistent theme from them aligned with the schools mission:
– Personal accountability
– Attitude
– Work Ethic
YHC was impressed at their ability to deliver the speech and the values for which they espoused. It aligns with our mission and opportunity. Dont make life too complex. Ask a 5th grader whats important. Be prepared for more knowledge and wisdom than you might expect!
We ran to Brayden and did loops around a couple of times. Talked about Murph and Memorial run that Twister, Fogerty and I did. Prayers and praises.
We ran trails at Anne Springs. Some did 5 some did 6 and Cobra Kai may still be running.
WARMUP: Mosey and did 4-5 exercises
THE THANG: Light pole work. 6 poles
1st – 5 Big Boy
2nd – 10 Plank Hops
3rd – 15 Merkins
4th – 20 Squats
5th – 25 CDD
6th – 30 Flutter
Completed 2x
Mosey to wall and did wall sits, merkins, calf raises.
Mosey back to COT to Mary.
Thank Boogie for the opportunity to lead.
Ran loops, original plan was a 1.7mi loop but ended up doing a reverse YMCA route 2x loops. I got 2.8mi in.
Everyone was accounted for.
The hills were alive with sound of Pax making a downpainment for the day.
Two options were given:
Hill repeats on Harris Street
Or
Run the length of Harris Street and add more as wanted
All Pax leveraged this moment to “accelerate” into their day as directed by Band Camp.
Airborne stretch
Side straddle hop
Low slow squats
Slowzie
4 corners-Merkins-CDD-Flutters-LBC’s
Mode of transportation: Toy soldiers, 1 burpee in the middle
4 corners-Hand Release-B jacks-heals 2 heaven-hello dollies-1 burpee in the middle
4 corners- 5 burpees at each corner, 1 burpee in the middle
Mode of transportation: High knees
WARMUP: no
THE THANG: running
MARY: no
ANNOUNCEMENTS: yes
COT: yes
Sign up for the Cannoli Run
Looks like we made it,
Barry Manilow
WARMUP: SSH’s,
THE THANG: 17 man cheese grater. A kettlebell lung walk stopping at stations to do man makers. A 100 A. Hammers, 125 Halo’s, 150 Curls and 200 lawnmower pull Dora while parter ran the PL.
MARY:
ANNOUNCEMENTS: Read your NL.
Jaeger rescheduled. Canola Run
COT: Prayers and appraises. Praise for Children. P and P for new careers and endeavors!