WARMUP: None
THE THANG: 3.25 mile run through Massey
MARY:
ANNOUNCEMENTS:
COT:
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
WARMUP:
THE THANG:
Exercises:
1-Burpee
2-Lunges each side
3-Windmill Merkins
4-Penguins each side
5-Peter Parker’s
Stops:
5 Banks between STL and Gold Hill
Rinse and repeat on the way back
MARY:
10 LBC IC
ANNOUNCEMENTS:
Newsletter
COT:
Show To Know
WARMUP: Old School 15 minute warm up: IWx15, HW x15, WM x15, CP x15, Plank: Peter Parkers x15, Parker Peters x15 and Mountain Climbers x15 then 6 inches, Plank each side with legs, then regular and repeat.
THE THANG: Mosey to wall: Peoples chair until each person does 5 burpees and then BTW with 5 count each, rinse and repeat and rinse and repeat.
Mosey to short wall: 11s starting with 10 Durkins and 1 Dips then 20 step ups each leg.
Move to grass for Jack Webbs
Mosey to Napa parking lot: 2 parking spot Bear Crawl then 10 squats and 2 parking spot crab walk and 10 lunges each leg. Alternate until we are at the end of the lot.
Mosey to COT for abs.
MARY: Ab Webs
ANNOUNCEMENTS: Forged Fathers for those with children with disabilities.
Trash Pick up.
Care Center.
COT: Done and Done
Inro and disclaimer.
WARMUP: Walk to the circle and did all upper body warm ups rucks off. MNC, Non-discrpt produce pickers, windmills, Hillbilly Walkers, and Imperial Walkers. Rucks on and down the hill and back up. Back at the circle, rucks on still. Plank, merkins, and plank.
THE THANG: walk over to the far parking lot for some island work. Rucks over head and walk to each island and 5 curls. Stopped at the deck for a small discussion around pausing our life as men to enjoy the time with our kids/ family. Up dog and down dog. Ground work with LBCs, freddy mercury and ruck flutters. Walking again back up to the area by Carolina Ale house. Side straddle hops and seal jacks. Final walk around the back of Starbucks then up to the pond and back to COT.
MARY:
ANNOUNCEMENTS: Read letter, Ragnar, be on the look out for a special event, clean up and men’s shelter
COT: Prayers for family, travel mercies and jobs.
WARMUP: Side Straddle Hop, windmill, imperial walkers
THE THANG: took a trip to the far parking lot with our gear. 4 corners with a stop off in the middle.
– calf raises and squats with Ruck on
– KB swings and tricep curls
– Rows and sandbag toss
– Hammers and flutters
– Middle stop off was Merkins after each corner
3 rounds of that before we headed back for mary.
MARY: LBC, Freddy Mercury, heels to heaven
ANNOUNCEMENTS: Stuff the bus, bethels men’s shelter, fort mill care center
COT: prayers and praises
WARMUP:
– 10 Moroccan nightclubs
– 12 cherry pickers
– 10 windmills
– 10 low slow squats
Mosey, karaoke, stop at curb and do 10 incline merkins on curb in cadence
Mosey, karaoke, 10 calf raises on curb in cadence
THE THANG:
4 corners of pain and some burpees
All corners start with 50 reps each, exercises stay the same each time around
– Corner 1: squats, then run to corner 2
– Corner 2: diamond merkins, then crawl bear to corner 3
– Corner 3: bomb jacks, then nur to corner 4
– Corner 4: big boys, then bear crawl to center of basketball court and do 5 burpees
– Repeat. Reps go down to 40, then 30, 20, 10. Burpees stay at 5 each time
MARY:
Who’s Mary?
ANNOUNCEMENTS:
COT:
WARMUP: none
THE THANG: Run trails or Run Road
MARY: Nah
ANNOUNCEMENTS: Yep
COT: Amazingly proficient
It was a steamy day at The Stockade, so even though we stayed away from the dumpster juice things got juicy.
Warmup Wall Work:
Side Straddle Hop
Windmills
Burpee Wall Sit
The Australian
The Peoples Chair with overhead claps
We Froggert’ed across Gold Hill Road over to the Golden Arches for some Four Corners.
Seven Laps – Four Corners – Add an exercise each round:
1 Burpee
2 Squats
3 Dry Docs
4 Lunges
5 Merkins
6 BB Situps
7 Seal Jacks
Ran back to the wall for some Bulgarian Split Squats (Band Camp Approved).
Back to COT for Prayers and Praises.
JWow
WARMUP:
Motivator, windmill, imperial Walker, cherry picker, all IC
The Violator
THE THANG:
Have PAX spread bells and bags to 2 stations (some of each at each station)
Also have them separate into group A and B
Incorporate “high, low, buffalo…” To encourage mumble chatter
Roll Dice at each station. first dice is exercise… Second is the multiplier (mod=add)
Roughly halfway through a workout, switch groups (A becomes B, flapjack)
MOT between station
1 -Toy soldier
2 karaoca
3-walking lunge
4 nur
5-Mosey/sprint if low rep
6-SkiP
1 Kettlebell:
1- clean 2- snatch 3- clean & Press 4 swing 5 curls. 6 American Hammer
1- OH press, 2 Goblet- Kosak, 3- goblet-squat. 4- RDL, 5- OH tricep 6 windshield wipers
2 Sandbag:
1- manmaker 2- overhead throws 3 shovel tosses 4 RDLs 5 curls 6. Big Boiz
1 Burpee jump overs. 2. OH lunges 3 Squat thrusters. 4 OH press. 5 bent over Rows. 6 Sit-up up to press
MARY: no one rolled the six on first dice roll… So didn’t happen; also exercises went straight till 6
ANNOUNCEMENTS: sweaty Berry, read your newsletter
COT: held… In accordance with fifth core principle