Lots of new stuff in the football field. some wall exercises.
WARMUP:
25 SSH
10 HB Walkers
10 Merkins
10 Mt Climbers
THE THANG:
Mosey down the back road
10 merkins and 10 SSH at each light pole
Mosey back
10 squats and 10 overhead claps at each pole
Head to the basketball court – partner up
Partner 1 toy soldiers down and back
Partner 2 does burpees – 100
Partner 1 bear crawl across the court & lunge walk back
Partner 2 does LBCs – 200
Mosey to COT for MARY
10 Birddog crunches each side)
10 Shoulder taps
10 Elbow to knee Bicycle
20 flutters
ANNOUNCEMENTS: Lots of them
COT: It happened with a long prayer at the end
Back by (very) popular demand we headed to the football field where we ran sprint after sprint after mall walk. The pax selected pre printed instructions from the bucket of running pain and mostly Bass-O won the 100 yard dashes. No hamstring injuries. The watch said 2 miles. Then we retired to the COT but got in a few @airborne hip flexors before the rain came. We missed @rebel but I heard he doesn’t do drizzle.
WARMUP:
5 Bootcampers and 3 Runners got better with bootcamp routine below.
Mosey around the parking lot to warm-o-rama that includes,
SSH
Windmills
Tunnel Touches/produce pickers
Hillbilly Walkers
Moroccan Nightclubs
Imperial Walkers
Mosey to the bigger parking lot, for,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
THE THANG:
Then head to the Board of pain for 5, 10 and 15, at four lamp posts followed by incremental burpees,
Merkins
Shoulder Taps
CDD
Mountain Climbers
Low Slow Squats
Calf Raises
Lunges
Monkey Humpers
LBCs
Freddie Mercury
Box Cutter
Flutter
Scramble to get back to Shovel Flag for CoT.
ANNOUNCEMENTS: Read the Newsletter, Lunch in Uptown, Hanging with Stang
COT: Prayers for families and traveling PAX
WARMUP:
Mosey around the parking lot, and then head to warm-o-rama which includes below in cadence,
SSH
Windmills
Tunnel Touches/produce pickers
Hillbilly Walkers
Moroccan Nightclubs
Imperial Walkers
Mosey to the back of the school for some,
Toy Soldiers
High Knees
Butt Kickers
Backwards run
All with Sprint back to the starting line
THE THANG:
Mosey to the front parking lot for some four corners that included,
Station # 1
25 Mountain Climbers
25 Plank Jacks
25 Squats
Station # 2
25 Merkins
20 Lunges
25 SSH
Station # 3
25 Calf raises
50 Skipping without rope
50 LBCs
Station # 4
20 CDD
20 Freddie Mercury
20 Dying cockroach
MARY: Ended with some additional Ab work with two minutes to CoT.
ANNOUNCEMENTS: Read the newsletter
COT: Prayers for safe travels and health for PAX and families
WARMUP: Mosey around parking lot to middle school flagpole.
25 – SSH, 15 – Windmills, 15 Imperial Walkers, 15 – Hillbilly Walkers, 15 – Moroccan Nightclub’s
THE THANG:
Dora:
100 – dips
200 – Step Ups
300 – Erkins
– partner runs to stop at end of parking lot.
– light mosey to end of basketball court. Ladder using each light post counting up by 1. Started with 1 seal jack and increased by 1 up to 14 light posts. Moseyed back to COT.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey to the track around the courts. Windmills, imperial walkers, Moroccan night clubs, merkins, shoulder taps, stretching.
THE THANG: 5 rounds of 20 & 23’s – 20’s on one end of the track and 23’s on the other – 20’s alternated between LBC’s and Freddy’s. 23 were squats alternating between regular and sumo.
Next round of 5 – 20 SSH’s and 23 of your choice of merkin (wide arm, regular or Diamond), except the 4th round. PAX did monkey humpers – just because.
Next – Tabata – 40 secs on 20 off for 5 minutes
Minute 1 – merkins
Minute 2 – Freddy’s
Minute 3 – SSH
Minute 4 – LBC’s
Minute 5 – Wall sit of gratitude
4 minutes of Broga closed us out at 0715
MARY: no time
ANNOUNCEMENTS: many
COT: 5th core principle
Thanks for the opportunity, Bitcoin.
Honored,
Cyclops
WARMUP: dynamic warm-up—-
knee to chest;
heel to butt,
heel to hip,
side lunge walk,
lunge and overhead reach,
inch worms
mobility warm up— seated internal/external hip rotations;
Glute mobilizations. (Dirty dogs?)
Adductor rock backs.
back rolls to reach forwards; 1/2 kneel spinal rotations against wall
plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog
11s
Front stairs of 1st Baptist
Squats at bottom, CDDs at top, 10 calf raises in middle
Then Airborne hip flexors followed by a few minutes of Mary
Pre-run at 5:45, most of you missed the memo.
Litter pick-up followed, most of you missed the memo.
Lesson learned: write back blasts immediately, for memory sake and the potential of losing your Weinke.
Warm-up stuff
Wait for Bass and Fogerty to finish their pre-run
Back and forth across the lot with other warm-up stuff
Wait for Bass and Fogerty
Monkey Humpers facing away from Bass and Fogerty
5-10-15-20-25 accumulator with running around the track in between (for some/most)
Some wall work
Some picnic table work
Much light to light work and then more light to light work
Old Bay led the way
BitCoin honorable mention
I gave the stellar effort a Q should give
Anchorman pre-ran
Dojo …. Is still busting a$$ while on IR
Bass and Fogerty looked good doing it
Looks like we made it,
Barry Manilow
After Disclaimer from YHC, mosey to an open area for Warm-o-rama
WARMUP:
SSH
Windmill
Tunnel Touches – Clap Optional
Hillbilly Walkers
Moroccan Nightclub
Imperial Walkers
Mosey to parking lot on Academy/Withers
Setup for a Tabata style beatdown
THE THANG:
45 second * 2 sets each of alternating between,
CDD
LBC
Plank
Run a Lap
45 second * 2 sets each of alternating between,
Shoulder Tap
Freddie Mercury
Plank
Run a Lap
45 second * 2 sets each of alternating between,
Superman
Mountain Climbers
Plank
Run a Lap
5 Burpees
45 second * 2 sets each of alternating between,
Peter Parkers
American Hammers
Plank
Run a Lap
3 Burpees
45 second * 2 sets each of alternating between,
Flutter Kicks
Dying 🪳
Plank
Run to Shovel Flag
Monkey Humper
Honeymooner
Completed the routing on the dot at 6:00AM
ANNOUNCEMENTS:
Read the newsletter
Hanging with Stang
COT: Prayers for friends & family