WARMUP: Mossie- 1/2 mile, the circuit run
THE THANG: Get a partner- one runs the others works
MARY: time for three- See attached
ANNOUNCEMENTS:
COT:
WARMUP: ssh, Peter Parker’s, shoulder taps, Parker Peter, monkey humpers, 5 burpees, ran to the picnic tables for dips and derkins
THE THANG: on the dam rd. Entrance, ran up the hill and did an exercise at each street light – 10 merkins, count increased by 2 at each light, ran back to start; then 10 squats, count increased by 5 at each light; then 10 lbcs, count increased by 10 at each light, then 10 mike tysons, increments of 2, monkey humpers, increments of 5, American hammers, increments of 10
MARY:
ANNOUNCEMENTS: 1776, csaups
COT: yup
Warm Up:
– Imperial Walkers
– Moroccan Night Clubs
– Overhead Claps
– Raise the Roof
The Thing:
1. First Round:
– Mosey to the front of the school
– 5 Burpees
– 15 Carolina Dry Docks (CDD)
– 30 Straight Leg Feet-Together Squats
– Mosey to the bottom of the hill
– 20 Mike Tysons
– Mosey back to the start, circling around
1. Second Round:
– Rinse and repeat the first round
1. Third Round:
– 5 Burpees
– 15 CDD
– 30 Straight Leg Feet-Together Squats
– Mosey to the bottom of the hill
– 20 Mike Tysons
– 5 Kraken Burpees
– NUR to the top of the hill, then mosey back to the start, circling around
1. Fourth Round:
– 5 Burpees
– 15 CDD
– 30 Straight Leg Feet-Together Squats
– Mosey to the bottom of the hill
– 20 Mike Tysons
– 5 Kraken Burpees
– Basketball side shuffle to the top of the hill
– Walk to the light post, then Lt. Dan to the next light post
– Burpee broad jump from one light post to the light post lighting up the practice field
– Slosey back to COT
Mary:
– On your 6, in cadence:
– 10 Big Boy Sit-ups
– 10 Worst Worst LBCs
Announcements:
– The Sweaty Barry
– Jaeger
– Tortoise and the Hare
– Sign-ups for the Dam to Dam are about 60 days away
Prayers & Praises:
– Mental health
– Physical health and illness
– New opportunities
– Travel
– Soon-to-be new member of a family and the M carrying that child
WARMUP: Lap with stretches
THE THANG: Pyramid with 10,20,30,40 reps and lap in between going up and back down.
MARY: Yup
ANNOUNCEMENTS: Newsletter
COT: Had to be there
WARMUP: side straddle hops, tappy taps, imperial walker
THE THANG: partner workout:
Alternate MOT between Mozy, Farmers Carry, and Overhead Carry while partner does reps.
50 – 1.5 squats
50 – pull through
100 – deadlift
100 – halo
150 – overhead press (right)
150 – overhead press (left)
200 – row (right)
200 – row (left)
250 – chest press
250 – lying lat pullover
300 – flutters
MARY:
ANNOUNCEMENTS: CSAUP’s, HIM camp
COT: Prayers for family members health and mental health, prayers for sick and suffering from alcoholism, praise for the PAX for helping us get better
WARMUP:
Cherry Pickers
Broga
Mosey to back lot
THE THANG:
2 separate AMRAP’s. 15 minutes a per.
50 SSH
40 Mountain Climbers
30 Plank Jacks
20 Leg Raises
10 Burpees
50 Step Ups
40 Overhead Claps
30 LBC’s
20 Dips
10 Bulgarian Split Squats
Mosey back to COT
Airborne Hip Exercises
MARY:
5 minutes of rotating exercises
ANNOUNCEMENTS:
Summer CSAUP
COT:
Trucker’s mothers health, Barkley/Boogie Nights brother, mental health
WARMUP: SSH, cherry pickers, windmills, arm circles forward, backward. Mosey around the parking lot
THE THANG:
30 sec on 30 sec off-
KB Swings
Goblet squats
RH row
LH row
RH merkin
LH merkin
RH clean and press
LH clean and press
Lap
Repeat
MARY: she was there
ANNOUNCEMENTS: cannoli run, read your newsletters
COT: aye
WARMUP: Mosey to school entrance
Merkins x20
Low Slow Squat x20
Imperial Walker x 25
THE THANG: Mosey to the hill at Hwy 21 Entrance
7s Merkins at the top Burpees at the bottom
Cohiba handed out a tongue lashing to a few pax for skipping last leg!
Mosey around campus
Bear Crawl, Lunge Walk, Dip Triangle x 5
Mosey over to the parking lot with yard lines
Suicide to the 50 yard line x2
100 yrd sprint to COT
MARY: Freddy Mercury x25
Flutters x20
Protractor
ANNOUNCEMENTS: Rock Hill convergence this morning (incredibly late backblast post)
COT: Make an IMPACT on your families, communities, and coworkers, by modeling positive habits!
WARMUP: SSH’s,
THE THANG: 17 man cheese grater. A kettlebell lung walk stopping at stations to do man makers. A 100 A. Hammers, 125 Halo’s, 150 Curls and 200 lawnmower pull Dora while parter ran the PL.
MARY:
ANNOUNCEMENTS: Read your NL.
Jaeger rescheduled. Canola Run
COT: Prayers and appraises. Praise for Children. P and P for new careers and endeavors!
WARMUP: upwarddownward dog variations and plank-type exercises (merkins, peter parkers, plank jacks, shoulder taps, etc) until core and shoulders could no longer endure the burn
THE THANG: partner up
rack KB on R shoulder squats x10 – core exercise x10 reps
rack KB on L shoulder squats x10
THIS [Partner 1 farmer’s carry ~50 yards to and fro, Partner 2 lunge walk about 20 yards and jog back to meeting point, then flap jack]
snatch R x10 – core exercise x10 reps
snatch L x10
THIS
single arm KB swing R x10 – core exercise x10 reps
single arm KB swing L x10
THIS
R hand on KB merkins x10 – core exercise x10 reps
L hand on KB merkins x10
THIS
R power step-ups on wall x10 – core exercise x10 reps
L power step-ups on wall x10
THIS
R lawnmower rows x10 – core exercise x10 reps
L lawnmower rows x10
THIS
R squat, snatch, swing, merkin, row, step-up x10 each
core x20 reps
L squat, snatch, swing, merkin, row, step-up x10 each
core x30 reps
MARY: side plank hip abduction x8 each; front plank; merkins until 0600
ANNOUNCEMENTS: newsletter came out last night
COT: “heading into crisis, in a crisis, out of a crisis” – Spectre
CONFIRMATION of DaVinci’s son!