WARMUP:
THE THANG: run or ruck to harvest point
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: run or ruck
MARY:
ANNOUNCEMENTS:
COT: prayers and praises
WARMUP:
THE THANG: Sutton rd to Sutton Place and return on Sutton
MARY:
ANNOUNCEMENTS: >, QvQ, Bethel
COT: prayers and praises
WARMUP:
THE THANG: Sutton rd to Sutton Place and return on Sutton
MARY:
ANNOUNCEMENTS: >, QvQ, Bethel
COT: prayers and praises
WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area
10 dips
10 derkins
10 crazy leg twist
10 dips
10 derkins
10 Bulgarian split squats each leg
10 dips
10 derkins
10 squats
10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels
Repeat above again for 2 total rounds
Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms
Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:
WARMUP: Nope
THE THANG: Munn to Harris under I77 to Sam Smith across Sutton down to New Grey Rock and back.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Ruckers did warmups
THE THANG: Ran, Marathon training and rucked trails at Anne Springs
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: ssh, windmill, imp walkers, Peter Parker’s, all in cadence. Mixed in some up and down dogs
THE THANG: there was a list of 6 assignments taped to the empire pizza end and the Persis end of the building near cot. Each assignment consisted of one or more exercises, with counts of each to complete. The pax started at one end of the building and did assignment 1, then moseyed to the other end of the building to complete assignment 1 down there. The pax would then mosey back to the original location to complete assignment 2 on that list. This patterns continues. Halfway through each run between ends, the pax would stop for 15 dips (180 in total across the entire workout). Once all six assignments were completed. We finished the last one with the 6 and moseyed back to COT
MARY: we got a few rounds in including freddys, penguins, shakiras, and gas pumpers among others
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: disclaimer
THE THANG: wander through FMHS past the baseball field and pullup bars to get to Harris st. LEFT…. run to Walden Park entrance….. LEFT…. hug the LEFT curb and keep making LEFTS until you run every bit of Walden Park and arrive back at Harris St. Some made a right and headed back to COT. Some crossed Harris and continued the LEFT theme, running a couple more streets on the opposite side of Harris before returning to COT.
MARY: Some had a couple minutes to do some strider/sprints. Highly encourage runners to do this occassionally – your running mechanics and body benefits from sprinting from time to time.
ANNOUNCEMENTS: Newsletter
COT: Yup
Sorry this backblast is late…. Sorry the video post to slack was late….
As often happens in the journey of life – better late than never.