12 Days of Christmas

Warm up loop around Lowes with exercise stops. Got back for 12 Days of exercise. Goal was to go through 6 take a lap around building and finish last half. After completed started day 12 and got back to day 10.

1 – Flying Squirrel
2 – monkey Humpers
3 – Diamond Merkins
4 – Big Boy
5 – Squats
6 – CDD
7 – Lunges each leg
8 – American Hammers
9 – WAM
10 – LBC
11 – SSH
12 – Merkins

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Christmas Convergence

WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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When I run you run

WARMUP: cmon man
THE THANG: downtown FM, through whiteville park (go to back for 5 miles, cut over streets for 4 mile range), go down by Footloose, down academy, back 160 to COT.
MARY: please
ANNOUNCEMENTS: lots
COT: of course! 5th core principle!!

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Old School Kingsley Route

WARMUP: Pledge
THE THANG: Out and Back with Merkins
Kingsley loop was an optional add-on.
MARY: Yes – 3 mins
ANNOUNCEMENTS: Clave Boss:10k/5k Dam2Dam sign up :
COT: Worth the wait

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Slow is Smooth, Smooth is Fast

WARMUP: Yes, it was cold and these bones don’t move without waking up the muscles and joints first.
THE THANG: BassO posted the morning after eye surgery with a plan to get some fellowship at the start and finish and walk the school campus solo in between due to an activity restriction from his doc. His plan became the perfect timing mechanism as the other 5 worked in short bursts interspersed with periods of catching up to BassO on the move. We did lots of core, lots of Moroccan Night Clubs, a sequence on the benches, and a series on the picnic tables as we traversed campus. Along the way we swapped experience and wisdom around the benefits of slowing down even as the season, the economy, and the world in general send us messages to speed up. Sawdust was a man of wisdom and humor throughout:
1. From one of his military leaders: ” Slow is smooth and smooth is fast”
2. He researched the proper form of Moroccan Night Clubs while interacting with a dual citizen from Morocco last week.
3. He skillfully pointed out that the planet in the sky Tater was asking about was “Your Anus”. Could there be a better way to start a dark, still, cold Tuesday morning?
MARY: Yes, we wore her out!
COT: Read your newsletter, then show up somewhere outside the Gloom!

Thanks for the invite Boogied Down and for keeping The Ballroom hot!

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Slow is Smooth, Smooth is Fast

WARMUP: Yes, it was cold and these bones don’t move without waking up the muscles and joints first.
THE THANG: BassO posted the morning after eye surgery with a plan to get some fellowship at the start and finish and walk the school campus solo in between due to an activity restriction from his doc. His plan became the perfect timing mechanism as the other 5 worked in short bursts interspersed with periods of catching up to BassO on the move. We did lots of core, lots of Moroccan Night Clubs, a sequence on the benches, and a series on the picnic tables as we traversed campus. Along the way we swapped experience and wisdom around the benefits of slowing down even as the season, the economy, and the world in general send us messages to speed up. Sawdust was a man of wisdom and humor throughout:
1. From one of his military leaders: ” Slow is smooth and smooth is fast”
2. He researched the proper form of Moroccan Night Clubs while interacting with a dual citizen from Morocco last week.
3. He skillfully pointed out that the planet in the sky Tater was asking about was “Your Anus”. Could there be a better way to start a dark, still, cold Tuesday morning?
MARY: Yes, we wore her out!
COT: Read your newsletter, then show up somewhere outside the Gloom!

Thanks for the invite Boogied Down and for keeping The Ballroom hot!

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Hills hills hills

WARMUP:
THE THANG: Run over to the school
Run hill repeats back and forth from school to bank parking lot, 10 merkins and 15 squats at each stop
MARY:
ANNOUNCEMENTS: read your newsletter
COT:

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A Little of This and a Little of That

On a brisk morning in the gloom we began by heading to the soccer fields.

Butt Kickers, HIgh Knees, Karaoke, Other direction, NUR.

Mosey to parking lot by playground:

SSH x15, plank, Peter Parker x15, Honey Mooner, Down Dog, Parker Peter x15, Honey Mooner, Down Dog, IW x20

To the playground

10 Pull ups, 20 Merkins, 20 swing knee ups, One Lap around the parking lot, Rinse and Repeat, Rinse and Repeat.

Mosey to parking lot with big island.  Bear Crawl, Crab Walk, Crawl Bear and Walk Crab.  Stopping  3x for AB LAB.

Mosey to side of school:  Peoples Chair (person on each end does 5 burpees and repeat until all have done them), BTW (10 count each person down the wall), rinse and repeat.

At picnic tables and 10 step ups each leg.

It was great getting out to the Ranch.  Seeing some HIM that I don’t regularly see.

Thanks to Mainframe for the opportunity.

 

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Phone Battery Died

WARMUP: Mosey to the front of CRHS – IW, HW, Merkins
THE THANG:
Jogged the bus loop in front of the school 1 lap = 0.7 miles
As a group did a 4 exercise Tabata, 40s of work with 11 sec rest in between exercises

Mnt Climbers
Bomb Jacks
Shoulder Taps
Flying Squirrel

Ran a lap
Merkins
Squats
Lunges
Peter Parkers

Ran a lap
American Hammers
Flutters

Returned to COT total mileage was 2.75 to 3.0 for all

MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

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