WARMUP:
Nada
THE THANG:
Every stop sign on the Berkshire loop
5 burpees
10 lunges
10 LBCs
MARY:
American hammer
Held to heaven
LBCs
ANNOUNCEMENTS:
Read newsletter
COT:
Family
Back to school
Marriages
Been a while since Q’ing and not in my best shape but felt like we all needed a kick in the teeth and had some bad ideas…
WARMUP: Sasquatch and YHC ran about 2.5 mile pre-run down Dave Gibson, past school, and up around Walmart.
THE THANG:
Head towards Gardenia hill in Baxter ~1.5miles…
Monkey humpers on 160 until a couple cars passed… maybe 20 IC
Every quarter mile stop for IC exercises that stacked….
merkins then add LBCs then add LSS then add SSH
At bottom of Gardenia come up with a lot of bad ideas….
all you got to the top then struggle through some IC SSH for the 6
Mosey to bottom
Nur back up to first light pole then IC SSH for 6
Bear crawl to next light pole then IC MNC for 6
All you got to the top then IC SSH for the 6
Return to COT with stops every quarter mile for stacked IC exercise
SSH then add LSS then add LBCs then add Merkins
MARY: IC IWs, IC Freddie’s, IC AHs
ANNOUNCEMENTS: Schweaty Barry 7PM July 22
COT: Yup
Bad things happen all the time – keep a positive attitude always and those around you will be better off
WARMUP: disclaimer and go. No messing around.
THE THANG: Ran to the bank for stop 1. 5s and 10s.
– 5 = hand release merkin
– 10 = squats with chin up and hands touching the ground
Next stop was First National bank…5s and 10s. Thanks to Change Order for the idea for the next stop.
Next stop was the round about by model A. 5s and 10s with a 30 count in cadence of flutters.
Head down Hubert Graham to the bottom of the hill. 5s and 10s with 15 in cadence flutters partially sitting up.
Up HG to the light which wasn’t super close so was out of gas at the top. 5s and 10s with American hammer.
Now to head back the same way we came with 5s and 10s at each of the same stops.
Back at COT we did 5s with hand release diamonds and 10s of jump squats.
MARY: 3 rounds of Mary: LBCs, wipers, bicycles
ANNOUNCEMENTS: 7/22 Barry, 7/3 men’s dinner, 7/4 convergence
COT: ball of man for prayers and praises
4 corners down Emory Lane:
1: 10 Line dancing Merkins (at top of merkin tap hand to opposite foot)
2: 10 Apolo Ohno’s each side
3: 10 burpees then sprint up the Brayden Pkwy hill
4: Plyo split squat
WARMUP: None
THE THANG: Mosey down the hill to GHMS. Station 1 Merkins, Squats. Mosey to station 2 Dips & LBS, To station 3 Burpees & Flutters, back to Station 1. As many laps as possible. Head back up the hill to COT. Came in just under 4 miles for most
MARY:
ANNOUNCEMENTS: Hog & Coyote
COT: Prayers for Discernment, for Soup’s Mom, Praise for C.O.’s 2.0 turning 18!
23 at <#C02PN3FTFJP> this morning. The plan, 1/2 mile loops with 4 pain stations.
Pain Station 1 – 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap)
Pain Station 2 – 5 plank jacks on elbows and 5 Freddies (2 sets)
Pain Station 3 – Parking lot merkins, +1 merkin at each parking slot line, bear crawl to next line( 15 total)
Pant Station 4 – Squats and lunges (10 reps each)
Back to station 1
Total mileage was around 3.5.
Great work everyone!
THE THANG:
– Warmup run to GHES parking lot at the top of Dave Gibson. Round of Mary as we wait for the 6
– Run to access road at the back of the school for a “light pole” workout
– Round 1: 5 burpees at the first pole. Run to the next pole and complete 15 squats. Run back to first pole.
– Round 2: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to next pole and complete 15 squats. Run back to first pole.
– Round 3: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to the 3rd pole and complete 5 merkins. Run to the 4th pole and complete 15 squats. Run back to first pole.
– Rounds continued until we ran out of time. Added an additional pole each round. 1st pole was always burpees and the last squats, with merkins at all the middle poles.
MARY: 2 minutes to run out the clock.
THE THANG:
Run to the Mushroom pond for 10BBSU and 20 Merkins
Take Richard’s Crossing to Sutton and down to Alison park. Stops at Tuckerton, Catherine something, and Sutton road. Alternate sets of 10 BB + 20 Squats and 10 BB + 20 Merkins at each stop
At Alison Park, 10 pull ups. Then head back. Everyone had time for one or two more laps around Earth Fare
ANNOUNCEMENTS: Newsletter
COT: Talk about trust
Q AT SWEEP THE LEG 031725
Run to top of Dam Rd
– 17 merkins
– 17 jump squats
– 17 big boys
Run to Stonecrest
– 17 merkins
– 17 jump squats
– 17 big boys
Run to roundabout
– 17 merkins
– 17 jump squats
– 17 big boys
Up Hubert Graham on Rt Side
– Every other manhole cover, do 3 burpees
Wait at top
Back down Hubert Graham
– Every other manhole cover
– 15 plank jacks
– 10 shoulder taps
Run to roundabout
– 15 plank jacks
– 10 shoulder taps
Run to Stonecrest
– 15 plank jacks
– 10 shoulder taps
Run to top of Dam Rd
– 15 plank jacks
– 10 shoulder taps
Or something like that. You’re only here for the stats anyway…
Partner Up, 1 partner carries (2) 2# weights, other doesn’t
Run to end of parking lot near Duck Donuts, 10 SSH in cadence, switch 2# weights with your partner.
Run to bottom of Brayden Pkwy, 10 SSH in cadence, switch 2# weights with your partner.
Run down Afton Way to the corner of Afton Way & Afton Way, 10 partner merkins in cadence, switch 2# weights with your partner.
Run to the ammenities building on Emory & Helton Ln, skip halfway around the parking lot with your partner, swithc 2# weights with your partner, skip the remaining half of the parking lot with your partner.
Run back to the lot behing Duck Donuts…
REPEAT
AND
REPEAT
MARY: 90″ led by The Pirate
COT: Prayers for mental health of the pax; Praise for promotions, Prayers for physical health of the pax