WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Active stretching before and After is a HUGE MUST!!!
WARMUP:
Hillbilly walkers x10
Bend & Reach x5
Windmill x8
Slow jog
20yards of
THE THANG:
Phase 1
Circuit (AMRAP style): 10 mins
Phase 2
Circuit (AMRAP): 10 mins
Phase 3 – Cool down
Descending Ladder + Sprint:
Start at 10 reps each, go down to 1:
Stretch last 3 minutes
MARY: None
ANNOUNCEMENTS: News Letter & Mens Shelter
COT: Wisdom and Family
One full round and second one we missed the man makers and lunges
🎄TINSEL OUT🎄
WARMUP:
THE THANG:
Movement with Sandbags: Various Exercises along the way
MARY: N/A
ANNOUNCEMENTS: Read your newsletter!
COT: It is what it is… Prayers for marriages, healing, and overall wellbeing.
WARMUP:
THE THANG:
MARY:
Flutters, American Hammers, and Box Cutters
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…
Sometimes you have a plan and it fails miserably. This morning I loaded a cart with sandbags, kettlebells , and other heavy objects, over 320 pounds. I thought the weight would have enough resistance to challenge the person pulling it. Unfortunately, it was only challenging pulling uphill. Not a total failure, the cart held the weight it advertised as its capacity.
We ventured around the carpool path stopping for three exercises. Bent-over rows, curls, shoulder press, Simbas, flutters with press, over shoulder toss, man-makers are some of the exercises we did this morning.
I will retry this cart at a future Q and get it right.
WARMUP:
THE THANG:
Honor, Courage, Integrity
3 Corners x 20 rounds
MARY: NA
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…
WARMUP: Yes:
SSH,
IW,
HW,
yoga w/
shoulder taps
peter parkers
THE THANG:
6 deadlifts
5 hang cleans
4 front squats
3 over head presses
2 manmakers
Then move!
We just did that on repeat. Like wiping down the counters, doing the laundry, dealing with traffic, or making the bed, some stuff isn't awful once or at first, but the monotony of having to do it day after day after day after day after day grinds on you.
Gotta build the strength to keep on keeping on. It ain't about what you WANT to do; it's about what you GET TO do, or what you NEED TO do. Often an authentic meaning is found in the work you've been avoiding.
WARMUP:
15 Moroccan night club
15 Wind mill
15 Hill Billy walkers
10 imperial walker
15 cherry pickers
THE THANG:
Mosey around the school
CBear crawl along the parking lot with 5 shoulder taps every second line, lunge walk back
Bear crawl, 3 merkins every third line
Lunge walk back
Bear crawl, at every 4th line five burpee
Mosey to the track field
3v4 competition doing squats, big boy sit ups and flutters
2 times: 10 merkins run half a round, do 5 burpees nur half a round
Mosey back to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Arm Circles
THE THANG: 3.3 mile loops Kingsley
MARY: Nope
ANNOUNCEMENTS:
COT: