WARMUP:
THE THANG:
We ran and some stretched when they got back. 3-4ish miles done by all.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: we came in hot
THE THANG: Ran deep into a neighborhood, Luckily everyone knew where they were
MARY:
ANNOUNCEMENTS: Newsletter
COT: Look out for your brothers.
WARMUP: none
THE THANG: Munn to Harris to Sam Smith. Turn and go back or take Sutton through Baxter back to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
SSH, windmill, low slow squats, butt kickers, high knees, soccer hips
THE THANG:
Perform an exercise at a column, then move down two columns and perform the next. Repeat this twice. Run back to the beginning.
Round 1, 3, 5
Side lunge – 10
Jump squat – 10
Mode of transportation was bear crawl
Round 2,4,6
Merkins – 10
CDD – 10
Mode of transportation- lunge walk
Round 7, 9
Leg raises – 10
LBCs – 20
Crawl beat
Round 8, 10
Dips – 15
Can’t remember
Lunge walk
Finished with airborne hip exercises
MARY:
ANNOUNCEMENTS:
COT:
THE THANG: We ran to the river district and back. The climb out and back is always a crowd pleaser! Ha!
Run to the Forest and have fun on their hills
7 men showed up for a rainy day. YHC was not feeling it, but I had route planned and was on Q so I showed up. YHC decided to ruck with Crabcakes and Assasin while 3 others may or may not have taken the route I suggested.
Motto for the day:
Showing up is half the battle
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: pledge
THE THANG: mosey over to Academy and Monroe white
Hill pendulum from parking lot to parking lot on Monroe white – 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10 lunge jumps/lunges at 160. Rinse and repeat.
MARY:
ANNOUNCEMENTS: D2DB
COT:
WARMUP:
SSH
Windmill
Butt kickers
High knees
Soccer hips
Broga
THE THANG:
Daytona 500
5 exercises 25 reps each for 4 laps
Merkins
Squats
SSH
Calf raises
LBCs
Total of 500 reps when completed and roughly one mile.
With some time to spare we bear crawled a little and crawl beared a little too.
At the end I was able to introduce Pirate to some new exercises such as Dirty Myrtles and Airborne hip exercises, fan favorite for sure!
Thankfully the bakery was in full working order and the dumpster smells were not. We worked hard enough for all Pax to have one doughnut.
MARY:
ANNOUNCEMENTS:
COT: