WARMUP:
THE THANG: We ran the 4 miles Wally World out and back!
MARY: none
ANNOUNCEMENTS:
COT: Welcome FNG – Ryan William’s as DreamHouse….
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.
Wasn’t sure how this was gonna go since YHC has been sick last few days coming back from Hawaii. Asking Fogerty to have my back if I dropped over. With som solid HIMS showing up I knew I had no choice but to bring it.
And so it began with a nice mosey to our first stop for the warmup SSH, IWs and Mtn climbers. Then to the next stop where we had a wall. Wall sits while each PAX took turns doing 5 merkins went up and down the line for extra credit. Mosey tot the next wall for three rounds (thx Maximus for the suggestion) of dips, derkins and step ups 10 each. Mosey to the next spot for a round of 7s with burpees and squats with a run length of parking lot between. At this point we just gettin warmed up to do a partner DORA 100 merkins, 200 squats and 300 LBCs. Mosey back to COT where Fogerty closed us out with a ladder starting with 5 bombjax, 6 donkey kicks, 7 diamond merkins, 8 big boys, 9 Bobby Hurley and 10 LBCs. Finished right on time
We took a moment to watch the sun rise and do the pledge of allegiance earlier. Remembering those who gave it all for our freedoms that we have every day.
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.
WARMUP: 0 SSH
THE THANG:
Parking lot to Munn make left
Down to Harris St. make left
Up hill to Ardrey make left
Down to White make left
Back to Founders
Gazelles add a loop at WEP or loop around old Kingsley to add
MARY:
ANNOUNCEMENTS: something on 5/18 with EYE-talians
COT: yup!
WARMUP:
Run up to drug store, cross over and head back to parking lot in front of Springs.
SSH
Windmill
Inch worm merkin
Low slow squat
Squat pulses
THE THANG:
Move up to the sidewalk to the garden with wall
3 rounds
5 each leg Bulgarian split squats
10 step ups
10 derkins
Mosey to stage at WEP
Start down front of stage for 7s
Burpees at the bottom and LBCs at the back of stage.
While jumping the wall, YHC took a spill and scratched up leg pretty bad. Note to self to be careful around stage when it has rained.
Mosey over to playground for 3 rds of the following
5 pull ups
10 merkins
15 swinging crunches
Run lap around playground
3 rds of the following
10 bomb jacks
10 derkins
10 big boy sit-ups
Run lap
Mosey back to COT for a little stretching before 6:00.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to Tesla Charging Station
25 SSH, 15 Hillbilly Walkers, 15 Windmills, 15 Cherry Pickers, 10 Moroccan Nightclubs
THE THANG:
Thang#1: Dora: 100 Dips, 200 Calf Raises, 300 CDD’s
Partner Ran lap around Parking Lot
Thang#2: Four Corners (all four corners of Empire Pizza shopping center
10 Merkens, 15 Squats, 20 Mountain Climbers, 25 Flutters
4 laps total:
MARY: Lots…………. abs will be hurting.
ANNOUNCEMENTS:
COT: