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:
WARMUP: no
THE THANG: running
MARY: water
ANNOUNCEMENTS: yes
COT: yes
we counted everyone who launched or participated in COT. Some ran, some are in middle management and had a meeting. I was told B.O.B. was in attendance.
Dave Mustaine is overrated
Alex Skolnick is underrated
Looks like we made it,
Barry Manilow
THE THANG: Hill O Brayden sans Site Q Assassin who was DR.
COT: yes, we all finished 1-0!
Found out this morning that there are some differing opinions of what a moderate AO means…
WARMUP: Disclaim and mosey between Vape shop and Empire. Circle up for SSH, shoulder taps, merkins, mtn climbers all in cadence.
THE THANG:
Manion memorial WOD
(moderate version =slick)
7 rounds
29 LSS (IC)
1/4 mile run
Finished and had about 15 minutes left.
Merkins and overhead clap progression
MARY: assortment of exercises called and led by PAX around the circle
ANNOUNCEMENTS: Canoli Run, trash pick up, rock 10 yr, Jaeger
COT: yup