WARMUP: OYO
THE THANG: old and new Kingsley, with side pieces to add up to 4.6
MARY: no
ANNOUNCEMENTS: yes
COT: yes
WARMUP: waited for Sofrito
THE THANG: 2 1/2 miles long Kingsley loop with pain stations
MARY: Plank
ANNOUNCEMENTS: Yes
COT: Yes
WARMUP:
THE THANG: Plyometrics on the turf field
MARY: Yes, the hips don't lie,
ANNOUNCEMENTS:
COT:
Have not attended the Ballroom in a while so browsed through backblasts to see what the guys at this sight have been doing for the past couple of months. Did not see any gear show up in the BBs, so thought I would remedy that situation.
WARMUP: Led the group on a mosey around the COT parking lot as this is the loop we would run periodically throughout the workout. Ended the mosey at the 1st station set-up in a parking space. Performed SSHICx21, then proceeded to explain the exercises at all 12 stations. Time to work.
THE THANG: Brought out the gear and set-up 12 pain stations. PAX were asked to partner up, Partner #1 performs the exercise at the pain station while partner #2 runs the loop we practiced in the warm-up. FlapJack when partner #2 returns. When both partners have completed the exercise at the station they move on to the next one. Did not instruct the PAX to go in any particular order, they could pick and choose pain stations as they pleased. Most of us completed 16 stations and got in about 2 miles. Great Work Gents!!! Exercises & Gear listed below.
MARY: Because this is an F3 workout could not finish without performing some Burpees, called 5 burpees OYO to finish right.
ANNOUNCEMENTS: TRASH PICKUP on AUG 22nd!!! BE THERE!!!!
COT: STK!
WARMUP:
THE THANG: 3.3 miles. 2 Loops in Kingsley
MARY:
ANNOUNCEMENTS: Bethel, Bus, Care Center
COT: Schools, Marriages & Minds
WARMUP:
THE THANG:
Run to willowbrook neighborhood. Loop the hood and back down 6th and head toward oak ridge elementary. Stop for a quick prayer for the start of school and back to COT.
MARY:
ANNOUNCEMENTS:
COT:
Warm Up
Suitcase carry to lot
AMRAP
Lower body
Squats
Swings
Reverse Lunge
Upper Body
Curls
Merkins
OH Press
Core
Plank pull through
Around the world
Flutters
Conditioning
Burpees
Mountain Climbers
SSH
Running in between
WARMUP:
Snooker lead us through a series of in-place warm-ups, including great hits like "Buttkickers", "High-Knees", and "Good Mornings".
THE THANG:
Moseyed on the trail about 1/4 around the park, stopping at the swinging benches for some burpees.
At the playground, we partnered up. Partner 1 did a stationary exercise, while partner 2 ran around the playground. Flap-jack. Stationary exercises were as follows;
1. Merkins
2. Heels to heaven
3. Swing crunches
4. Box Cutters
5. Pull ups
6. Shoulder Taps
7. Freddie Mercury s
8. CDDs
9. CDDs ( feet elevated above head)
10. LBCs
11. Seal jacks
12. Flutters
13. Burpees
Lined up for railroad tracks across the field.
Moseyed down to the new turf for Jack Webbs.
Sat on the wall for some Jack Reachers
2 minutes of Mary.
WARMUP: moseyed with some stops along the way. No feedback on the cadence calling. The PIP I was on was in full effect. Finished with Bonnie Blairs X 10.
THE THANG: In honor of The Pirate, a 4 corners, 20 reps at each corner. Merkins, Derkins, Heels to Heaven, and Big Boys.
Mosey and Sprints 2X to length of the parking lot changing pace at every island. Another idea taken from Pirate.
Picked two islands to do an Impossible Mile:
First Lap: Burpee Broad Jumps
Second Lap: Lunge Walk
Third Lap: Bear Crawl
Fourth Lap: Mosey.
Everyone LOVED the Impossible Mile.
Truly an honor to GET TO share doing difficult things with these men.
MARY: some did, some not so much.
ANNOUNCEMENTS: Stuff the Bus, LaGrama, Bethel, Bourbon, Cannoli Run!
COT: Lifting up all those going through life’s beatdowns and enjoying the time when the storms pass.
I'm going from memory so forgive me if I missed a PAX or three.
We talked about trust as the latest QSource topic. We discussed if you're trustworthy, how you develop trust and what happens to a team when trust does/doesn't exist.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: