WARMUP: stretching OYO
THE THANG: running
MARY: more running
ANNOUNCEMENTS: yes
COT: yes
Flight Plan: Standard Route:
Market down to Sutton, Sutton up to 160, 160 back to Market.
One loop is about 1.5mi.
Some did trails and some rucked.
COT
WARMUP:
Couple of exercises in the COP to loosen up the PAX
Then dynamic around the WEP path with stops along the way for some more exercise moves
Back to main lot where DD took over
THE THANG:
Lunge walk up hill with incremental squats at each light pole 5,10,15,20,25,30
Mosey to hill for Jacob ladder
1burpee 5 donkey kicks
Back to CB where we headed to the playground
Partner 1 – swing crunches
Partner 2 – lap around playground
Swap for 3 rounds
Partner 1 – dips
Partner 2 – lap
Swap for 3 rounds
Back to DD
Circle up for some
Knee tar jai up to 5 rounds
Then into
MAK tar jai for full 9 rounds :stuck_out_tongue_winking_eye:
Back to COT
MARY: Is the Mother of Jesus
ANNOUNCEMENTS:
Nov 7 bourbon tasting
July 4 convergence
The Barry July 22
COT:
Good dads bad dads they all teach us something
Take from it and share with next generation
Be the servant leader you were made to be and love your wives and kids and yourself 3rd #iam3rd
Thought the title was catchy since it rhymed with hive. Nothing crazy, started with a little broga and a slight mosey to back lot. Did a few high knees, toy soldiers, butt kickers and mosey up and down the BB court. Did one round at benches of derkins dips and step ups 20 each.
Moseyed back to the front of school for the bulk of the work. Supposedly 4 exercises per minute but timing was a little skewed due to the Qs ADD. 10 reps each of WAM, merkins, mtn climbers, shoulder taps. Big loop mosey. Next squats, sumos, clave raises, and monkeys. Little loop. Abs big boys, weezy Js, amer Hammers, Flutters Big loop. SSH, jump squats, OH claps, Moroccan Nights. Little loop.
Had a brief Q/a on what’s big thing for summer. Good family focused responses.
Ab lab and wrap up.
WARMUP: yes
THE THANG: ruckers and runners
MARY: no
ANNOUNCEMENTS: yes
COT: pre
Panera coffee followed
WARMUP: none
THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all
MARY: none
ANNOUNCEMENTS: torture and haire
COT: prayers for all. God bless
WARMUP: Some SSH, windmill, Moroccan nightclubs, imperial walker, hillbilly walker, cherry picker
THE THANG:
Accumulating ladder with 20 reps of ab exercises, 10 reps of others. Lap in between. (ie. 20 LBC, lap, 20 LBC + 10 merkin, lap, etc)
-LBC
-Merkins
-Flutter
-Squats
-Heels to Heaven
-Dry Docks
-Freddie Mercury
-Step Ups
-Hello Dolly
-Burpees
MARY: a little bit to finish up
ANNOUNCEMENTS: there were some
COT: this happened
WARMUP: We did.
THE THANG: Warm up
4 corners in back lot – 3 rounds – 25 reps of each
– Merkins
– Squats
– Diamonds
– Big Boys
Dora
– 50 burpees
– 150 dips
– 250 CDD
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.
WARMUP: maybe
THE THANG: running
MARY: would have probably written her own backblast
ANNOUNCEMENTS: maybe
COT: video proof exists
WARMUP: 0.8 miles lap around LPL building
THE THANG:
At the amphitheater, elevens using the concrete steps: 1 step up each leg, 10 calf raises; 2 SU, 9 CR… progressive to 10 SU, 1 CR.
Ruck to the building behind Epic, up the stairs, one lunge on each light on the second floor, all the way down to stairs in front of hotel, went down the stairs on the back, up the stairs again, lunges on each lights on second floor, down the stairs in front of corkscrew bar, rinse and repeat up the stairs but switch to back lunges this time, down the stairs at the end, turn around and complete back lunges on each light on second floor. Down the stairs again.
Loop around packs tacos and back to the amphitheater.
Rucks off, elevens again:
1x 4 count pickle pointers, 10 squats; 2×4 count PP, 9 squats… progressive to 10 PP, 1 squat… those 4 count PP added up quickly
It was a full leg workout with plenty of complaining
MARY: 10 minutes of broga and stretching.
ANNOUNCEMENTS: Hog & Coyote; Tortoise & Hare
COT: YES
Tinsel :christmas_tree: out!!