WARMUP: mumblechatter
THE THANG: 3 miles out and 3 miles back – QT Springfield pkwy
MARY: none
ANNOUNCEMENTS: Few
COT: solid
WARMUP: little COP for warm up with 4-6 exercises and 1burpee for Slapshot
THE THANG:
Mosey to apartments and lunge 50 yards
Mosey to Tiny Time day care for some DORA
Lots of stops along the way for Monkey Humpers
Mosey to Grace Presbyterian parking lot for a made up madness
Partner 100 Big Boys while partner runs 50 yards and does 10 merkins
Wrap up with partner hand slap merkins leg raises 3 rounds
Mosey to COT
MARY: she a fine girl
ANNOUNCEMENTS:
FNG Mongoose named for drag racing interests
COT:
Was very moist today
WARMUP:
SSH, windmill, low slow squats and broga
THE THANG:
Ran the light poles between the elementary and middle school. Backwards. Stopping at each light pole adding one merkin each time we stopped.
Moved over to the basketball court for some leg and speed work
Kriss kross down and bac
Bounces down and back – ask someone who was there. Hard to explain in a backblast but it sucked.
Moved to the benches for LBCs with feet on the bench
Plank with feet on bench
5 merkins
Repeat all of the above for another round
Move over to picnic tables for two rounds of dead lifts and LBCs.
COT for hip exercises to finish the workout
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Nope – it's a run/ruck workout
THE THANG: Richard's Crossing to Front Street to Berkshire Heights, loop 1, 2 or 3 times and return the way pax got there.
MARY: No sir – open to all men
ANNOUNCEMENTS: Always
COT: 5th core principle
THE THANG: Ran out to Whites Rd then down to Waterside through 1, 2, or 3 roundabouts and back.
COT: yes, we circled and we trusted
WARMUP: 5 Burpees
THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776
MARY: She slept in
ANNOUNCEMENTS: Read your various newsletters
COT: Remembered what our fore fathers sacrificed for our freedom, we remembered U-Haul and presented Bowser with U-Haul flag.
WARMUP: SSH, cherry pickers, side lunges and a little mosey
THE THANG: DORA but no rep count. The whole point was to compete with yourself and try to do atleast one more rep than the previous set before your partner got done running a lap around the parking lot.
3 sets merkins
3 sets squats
3 sets big boys
2 sets burpees
After that was done we mosey’d to the amphitheater and did wall sits while going down the line farmers carry with heavy cinder blocks. Ran back over to the flag for core work until the clock hit 6.
ANNOUNCEMENTS: July 4 workout convergence, bethel men’s shelter, read your news letter.
COT: payers for people dealing with loss, sickness, and surgeries.
WARMUP:
THE THANG: Suicides on Williamson st starting at church to banks. 10 merkins and 20 monkey humpers at each of the 6 stops. +1 burpee everytime you hit the start
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: solid warmup
THE THANG: work, work, work
MARY: some core
ANNOUNCEMENTS: bethel men’s shelter, 4th of July converge
COT: prayers and praises all around
No warmup just run around Baxter for loops. Ecuador is in South America too.