WARMUP: OYO pre 5:15AM
THE THANG: run (see image in comments)
MARY: none
ANNOUNCEMENTS: Bethel Thursday; Golf Tournament 10/20; HIM Camp 10/24
COT: Sasquatch on Q tomorrow
WARMUP:
Mosey over to middle school with multiple stops along the way to our final destination by the football field.
SSH, imperial walker, second cousin hillbilly walker, butt kickers, high knees
THE THANG:
Ladder where you start with first exercise and then run a lap. Add a new exercise each lap and count increases by two for all exercises along the way. Note that Birdcage requested 2 miles so I made the lap longer than I typically would.
Exercises
2 – merkins
4- squats
6- LBCs
8- lunges (both legs)
10- CDD
12 – flutter
14- wide arm merkin
16- calf raises
18- wheezy Jefferson
20- burpees
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Gathered for a quick disclaimer, no FNGs, ran about 200 yards. SSH, cherry pickers, windmills, merkins, squats, and some stretches.
THE THANG: Ran over to the football field with a few small stops. Based on the counts of the exercises, that were each each end zone, you did the count of the exercises on the yard line that matched the count. Counts of 60 were done on the 50. Once you did the exercise, you’d run to the far end zone to start at the top…then it was just back and forth working down the list.
List 1:
5 Burpee broad jumps
10 Diamond merkins
20 Merkins
30 Mountain climbers
40 Seal jacks
50 American Hammer
60 SSH
60 Moroccan night club
50 Shoulder presses
40 Crab cakes
30 Flutters
20 Big boy situps
10 Flying squirrel
5 Dive bombers
List 2:
5 Hand release merkin
10 Durkin (get partner to put feet on back)
20 Knee to chest jumps
30 Carolina Dry Docks
40 Plank Jacks
50 LBC
60 Ski jumps
60 Squats
50 Calf raises
40 Dips
30 Monkey humpers
20 Lunges (10 each leg)
10 Apolo Ohno (10 each leg)
5 Plank alternating shoulder taps (5 each)
MARY: Mary was fine until the six made it back to COT.
ANNOUNCEMENTS: newsletter and convergence upcoming.
COT: yep!
WARMUP: pledge
THE THANG: run to church corner down academy do 1 merkins. Then run all the way up hill to print shop then to pull up bars. Do 11s with pull ups and toes to bar. Run back past ABC store turn right on academy and go back down to church corner.
MARY: toes to bar count.
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: ran to academy and whiters intersection.
Ran up the big hill to parking lot, 10 hand release merkins
Back down to intersection, 10 butterfly sit-ups
Up the opposite hill to the Baptist church driveway 10 hand release merkins
Back down to intersection 10 butterfly sit-ups
Repeat
Back to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mumble Chatter
THE THANG:
Ran through Dominion Ridge to Whites Rd into Waterside. Visited the clubhouse and 2 roundabouts and then head back.
MARY:
ANNOUNCEMENTS: Golf tournament, anniversary convergence, 4.01K fundraiser
COT:
WARMUP: Yea, a good one. Humane Burpee
THE THANG:
Right Side:
5 Snatches
5 Overhead Lunges
5 Cleans
5 Swings
5 Rows
5 Merkins w/ hand on the bell
Repeat on the left
did 5 round
in between had guys explain their name origin story
After 5 rounds we did 1 reps of each exercise in the circuit as a complex. Got tough.
MARY: Flutter w/ Press & American Hammer
ANNOUNCEMENTS: Invergence Tomorrow
COT: was held
WARMUP:
– 9 Side Straddle Hops
– 11 Windmills
– Plank to Down Dog, Calf stretch’s to Up Dog
THE THANG:
– 2,001 meter (1.243 miles) run to symbolize the year;
– 175 squat thrusters, representing United Airlines flight 175, which crashed into the South Tower of the World Trade Center;
– 110 deadlifts and 110 lunges to symbolize the 110 floors in each of the World Trade Center towers;
– 93 box (bench) jumps to symbolize United Airlines flight 93, which crashed in Shanksville, Pennsylvania;
– 77 kettle bell swings to symbolize American Airlines flight 77, which crashed into the Pentagon;
– 125 burpees to symbolize the 125 personnel killed in the Pentagon.
Sets were completed with a partner to symbolize how this Country came together after the horrific events of 9/11/2001.
MARY:
– 9 Heel touches,
– 11 Heels to heaven
– A few moments of silence
ANNOUNCEMENTS: Read your newsletter!
COT: It is what it is…
WARMUP:
THE THANG: Mosey with weight (sandbag or ruck) pausing for low slow squats or merkins
MARY: none
ANNOUNCEMENTS: newsletter
COT: prayers
WARMUP: on your own
THE THANG: Negative Splits / Progressive miles through Massey
Left on Dudley
Right on Felts
Left on Kings Bottom
Out & Back
MARY:
ANNOUNCEMENTS: newsletter
COT: