WARMUP: 1 mile mosey
THE THANG:
4 x 100yd 5k pace 100yd recovery
6 x 400yd 5k pace 400yd recovery
1 mile cool down
MARY:
ANNOUNCEMENTS: d2db10k Saturday, read your newsletter
COT:
WARMUP:
THE THANG: Reverse White Grove
MARY:
ANNOUNCEMENTS: D2DB10K,
Bethel mens shelter, read your news letter
COT: Heart health, prayers for finding a toilet when in need
WARMUP:
THE THANG: Ran to the Ridge and back. 5 miles
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
1 lap
25 SSH IC
10 Windmills IC
14 LSS IC
15 MNC IC (or 19, who’s counting?)
THE THANG:
ISI Dora
Round 1: Run to top of parking lot
– Goblet Squat
– Skull Crusher
– Lunges
Winner: Plank
Loser: American Hammers
Round 2: Shuffle
– KB Swing
– Curls
– Halos
Winner: LBC
Loser: Flutter w/ KB Press
Round 3: Bear Crawl
– Bent Over Rows
– Merkins
– Upright Row
Winner: Hello Dolly
Loser: Hello Dolly w/ KB press
Round 4: NUR
– Snatch
– OH Press
– Tri Extension
MARY: No Time
ANNOUNCEMENTS: Dam 2 Dam Fundraisers
COT:
WARMUP: mosey to the corner of Thomas Knapp & Kaja ct
THE THANG: speed work 5,4,3,2,1
MARY:
ANNOUNCEMENTS: @hardwood is a MAN among boys
COT:
Pledge of Allegiance at 5:14 and then off to Hardee’s. The plan is called the zipper. Main spine is Springs St, 20 Merkins, at Unity Street, 25 LBC at Pine St 25 Flutter each leg. Meet back at Hardee’s at 5:55.
Got the call yesterday for the Q and luckily this site is easy Q to plan. The zipper didn’t disappoint and provided the sweat on a cool morning. Thank Jekyll for the call.
MARY: Plank Crunches and LBC with feet at 6”
ANNOUNCEMENTS: Blood drive, Bourbon and BBQ, Charity Shoot
COT: Prayers lifted
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
SSH
Imperial walker
LBC
Moroccan Night Clubs
Shoulder taps
Dying Cockroach
THE THANG:
tabata kettlebell style workout – 1 minute on exercise, 20 sec rest
3 area has 5 exercises, go to each area 2x as a team
Bonus points for lunge walking between areas.
Area 1
1. Swings (back)
2. Curls (arms) (5 left, 5 right)
3. Flutter high bell (abs)
4. Deadlift single arm (back)
5. Shoulder press (arms)
Area 2
1. Turkish Getups (body)
2. Goblet squat (legs)
3. Triceps (5 left / 5 right) (arms)
4. American hammers (abs)
5. Renegade Rows – (back)
Area 3
1. Deck squats (legs)
2. Bent over rows (back)
3. Calf raises (legs)
4. Side lunges (legs)
5. Chest press on 6 – (chest)
ANNOUNCEMENTS
COT Everyone loves the Emo music and will be downloading and playing in their cars on the way home.
Cohiba: Does Tomahawk Test mean you didn’t have a Q signed up???
Tomahawk Test
Series of exercises for time AMRAP. we track your reps on a sheet to see how you are progressing over time.
WARMUP: layout the route backwards that what we done before
THE THANG: run to the schools, then Nims Valley, the back side of White Grove. Some ran 4.5, some ran over 5mi.
ANNOUNCEMENTS: Bethel, Shooting, Foundraisers
COT:prayers and prayces for families, specially kids.