WARMUP: running
THE THANG: running
MARY: no show (never shows)
ANNOUNCEMENTS: yes
COT: pre
WARMUP: 19 SSH, 11 Moraccian Night Clubs, 9 Squats, 13 Cherry Pickers and 15 Windmills
THE THANG: Mosey over to the side entrance near where we parked. Presented pax a mini board of pain and had 30 reps for each exercise listed. After each exercise performed run a lap around the parking lot.
Exercises where as follows:
Monkey Humpers
LBC’s
Merkins
Squats
Box Cutters
Shoulder Taps
Hand Release Merkins
Big Boy Sit-ups
SSH
Bobby Hurleys
CDD
Burpees
Hello Dolly
Mountain Climbers
Calf Raises
Mac Tar Jai
American Hammers
Rosalina
Apollo UNO’s
Flutter Kicks
2 made it to Mountain Climbers and most started or finished Hello Dolly when time was called. 2.25 miles where ran for this workout.
MARY: She was mean to us this morning.
ANNOUNCEMENTS: 4 B’s on Friday
COT:
Oh what fun we had. Did a little warmup. Mosey to other school. Did a nice partner Dora. Merkins, squats and LBCs.
Moved on to the main event. At pull-up bars we continued with partners to swap out between hanging and doing 20 of each letter in Slick. Squats, lunges, imperial walkers, calve raises, donkey kicks
Grabbed Cindy and did the rest solo with a run across new drill pad. Curls triceps chest press merkins dips squats and overhead presses
WARMUP: drive over
THE THANG: run through Brayden neighborhood in an out and back
MARY: keep the core engaged while running to maintain upright positioning
ANNOUNCEMENTS: Busy Week: bethel, 4B, trash pick up
COT: prayers and praise for being present, family members having surgery, and safe travel for family
WARMUP: no
THE THANG: many miles
MARY: same as Joe
ANNOUNCEMENTS: Bethel, BBBB, trash p/u
COT: pre
WARMUP:
Worked our way to the starting light pole, stopping every 100 yards or so to do a warm up exercise.
THE THANG:
8 light poles. One exercise per round. Each round we did the one exercise where the number of reps matched the light pole number (1, 2, 3, 4, >> 8 ). Moseyed between, and then all the way back from 8 to 1.
Exercises included merkins, Freddie Mercuries, shoulder taps, and other fan favs.
WARMUP:
THE THANG: Run to the end of Harvest Pointe/River District and back, adding more if time was on your side. Do 1/4mi – 1/2mi intervals.
MARY:
ANNOUNCEMENTS: yes
COT: yes
WARMUP: old men stretching
THE THANG: running, 4mi on the low end, 16 on the high end
MARY: still a no show
ANNOUNCEMENTS: Bethel, BBBB, trash pick up
COT: pre
6 for coffee, Frittata and cinnamon rolls
Love this AO as the opportunity to fellowship with PAX is the main draw for me. You have time to get past the surface and talk about what's happening in each other's lives, sharing burdens or giving praise reports.
WARMUP: None
THE THANG: Just stayed in Kingsley completing 3 laps of the Kingsley loop with an additional parking lot loop. Called 5 shuffles during the ruck – 1min, 2min, 3min, 4min, and a 5min. Mile ranges were 3.8-3.3.
MARY: None
ANNOUNCEMENTS: Bethel Shelter Serve, Trash Pickup, 4Bs, LaGramma
COT: STK!
WARMUP: wind mills, imp walker, hillbilly walkers, Peter parkers all in cadence with some down and up dog stretching
THE THANG: part 1 – paired up for a Dora. 100 lunges (count one leg), 200 squats, 300 flutters ( count one leg). While one partner did the exercise, the other ran to the school building and did 10 dips on one of the benches
Part 2 – ab-centered jack webb. We did a 1-4 ratio of big boys and LBCs with a couple of interstitials for some more dips and merkins
Part 3 – a quick 4 corners around the parking lot with 10 merkins at each corners and a mosey in between
MARY:
ANNOUNCEMENTS:
COT: