The Waltz

WARMUP:
Ran to field
SSH
Windmill
Merkins
Squats
Shoulder taps
Down dog
Honeymooner

THE THANG:
Run to 10, nur back to goal
10 flying squirrels
Run to 20, nur back to goal
10 merkins
….stopping at every 10 yrd line
Insert whatever exercise you want, but end with 10 more flying squirrels

Ran back out to back of gym for the following:
Rd 1 – 10 step ups each leg
Run to top of hill
Rd 2 – 10 step ups, 10 Mike Tyson’s
Run to top of hill
Rd 3 – same as rd 2 + 10 dirty Myrtles
Run to top of hill
Rd 4
10 big boys, flutters, incline merkins
Run to top of hill

Bear crawl to COT and end with Airborne special hip exercises.

MARY:
ANNOUNCEMENTS:
COT:

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Intangibles

WARMUP: Lunged 150′ run back
bear crawled 150′ run back
partner carried 150′
THE THANG:
DORA
Get a Partner If 3 in a group
200 Step-Ups 300 Step-Ups
150 Erkins 150 Erkins
125 Squats 200 Squats
75 Derkins 75 Derkins
100 Calf Raises 150 Calf Raises

Timer: lap+wall climb

Super Sets from 10 reps down to 1 rep

SSH
Burpees
Merkins
Mountain Climbers
V-Ups

MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Sandbags: The Gift That Keeps On Giving

WARMUP: Acknowledgement that Divac’s Q is getting postponed until next week so you’re stuck with me. We chose the gift behind door #2 which means I would be coming up with this on the fly.
Mosey around the parking lot.
THE THANG: Workout consisted of farmer carries, overhead presses, bear crawls, bent over rows, curls, sand bag tosses, over-the-shoulder tosses and possibly some other stuff.
No 120lb sand bag was used in the making of this workout. Q was soft.
MARY: Integrated throughout.
ANNOUNCEMENTS: Yes
COT: Principle #5

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Max on Q – You Know The Drill

WARMUP: Mosey to the GHES Teacher Lot for:
25 Mountain Climbers
20 LBC
15 Carolina Dry Docks
10 Hand-Release Merkins
5 6ct Burpees
THE THANG: Mosey to the Keller Williams parking lot:
PAX in a straight line and lock arms. Lunge walk to the other side of the parking lot. Reverse lung back.
Keeping the arms locked, squat walk out.
Unlock the arms and bear crawl back.
Mosey back to the bottom of the hill.
AYG back to the GHES teacher lot.
Inch Worm Merkins to the other side of the lot.
Crawl bear back.
Wide-Arm Hand-Release Merkins
Carolina Dry Docks
Mosey to the 1/2wall around back:
Over & Back x 5
V-Ups
Protractor
Flutters
American Hammers
MARY: See above
ANNOUNCEMENTS: Indeed there were.
COT: Principle #5

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Puzzling

*WARM UP:*
*THE THANG:* grab a puzzle piece from cot and run to far side of LPL parking lot and find where your piece goes.

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Puzzling

*WARM UP:*
*THE THANG:* grab a puzzle piece from cot and run to far side of LPL parking lot and find where your piece goes.

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suits, chalk and reflections from Meditations – Book 8

WARMUP: Tiller warmed up PAX and then kettlebellera split with YHC
THE THANG: the deck of cards – spades = squats, diamonds = merkins on the bell, hearts = hammer curls, clubs = swings burpees when a 5 gets drawn and a lap was run every 10 cards.

Upon completing each lap, pax planked for one thought from Meditations book 8 by Marcus Aurelius.

MARY: Time for a few flutters with the bell held high.

ANNOUNCEMENTS: Yes

COT: 5th core principle

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Who needs drill bits?

WARMUP: pledge and run to WEP entrance…got in a few merkins and tree hugging while we waited for 6
THE THANG: we’re doing laps.

At the second swing bench you will stop for 10 merkins and 20 in cadence flutters. Run at a 1 mile pace to first swing bench and dial it back to 5k pace until you reach second bench…that’s pretty much about it.

What I noticed is I ran at the 1 mile faster pace most of the time so didn’t really follow instructions. Also ran low on 3 mile min so tried to have guys run at 3 swing benches but it was a little bit of a lost cause at the end. Headed back at 5:55.
MARY: old bay led some Mary at the end
ANNOUNCEMENTS: definitely
COT: for sho

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Who needs drill bits?

WARMUP: pledge and run to WEP entrance…got in a few merkins and tree hugging while we waited for 6
THE THANG: we’re doing laps.

At the second swing bench you will stop for 10 merkins and 20 in cadence flutters. Run at a 1 mile pace to first swing bench and dial it back to 5k pace until you reach second bench…that’s pretty much about it.

What I noticed is I ran at the 1 mile faster pace most of the time so didn’t really follow instructions. Also ran low on 3 mile min so tried to have guys run at 3 swing benches but it was a little bit of a lost cause at the end. Headed back at 5:55.
MARY: old bay led some Mary at the end
ANNOUNCEMENTS: definitely
COT: for sho

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