Ran down Holbrook and back. An honor to Q. L-Train, Funhouse, and Ranger Panties were #kings today.
WARMUP:
THE THANG: Alabama
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: none
THE THANG: Maintain 16 min per mile pace. Stop after 1/2 mile to do upper body workout. Stop after another 1/2 mile for lower body. Rinse and repeat until 5 min left.
MARY: 5 min of Airborne’s hip exercises
ANNOUNCEMENTS: Read the newsletter
COT:
WARMUP:
say hi to each other
THE THANG:
Run out and bank
MARY:
Stretch
ANNOUNCEMENTS:
Newel
COT:
Praising the one we celebrate today….Jesus himself.
7 ran thru Baxter down to the river and back. It was an excellent time. Prayers to all spring breakers, travel mercies. Prayers that we draw closer to the Lord this Easter week. Aye.
How y’all doin. Forgot to do a blast from last week. Thanks for not reading.
WARMUP:
Mozy to the wall
SSH
Low Slow Squat
CDD and chill
THE THANG:
Balls to the wall
It was at this point Sasquatch joined us
10 handstand pushups OYO
People’s chair
10 wall squats
Balls to the wall
10 handstand pushups OYO
20 burpees
mozy to roundabout
bear crawl around roundabout
20 burpees – to control the amount of chatter. There are people sleeping in those apartments ya know.
A2G (deep squat) for the 6
mozy to second roundabout
bear crawl around roundabout. Turns out this one is bigger. Who knew?
Olaf joined the group
20 more burpees to keep em quiet
Plank for the 6
mozy back to first roundabout
crab walk around
Plank for the 6
Mozy back to Red Bowl
3 corners, 10 reps each:
1) Big Boys and 2count Flutters
2) Burpees!!
3) Jump Squats and Bomb Jacks
The pattern was 1, 2, 3, 2, 1, 2, 3, 2, etc.
Funhouse joined us somewhere in here
MARY:
Flutters, Peter Parkers, and LBCs
ANNOUNCEMENTS:
Men’s shelter next week – Battle Bot
Blood Drive – 3D
Cannoli run
New 3rd F on Wednesdays – Kaiser
4/20 Partake – Battle Bot
Download “In Love While Parenting” App. It’s free – Olaf
COT:
WARMUP: SSH, wmills, tappy taps, merkins… ddogs to hmooners to arm raises – both arms, yes BOTH arms.
THE THANG: benchwork- step ups, derkins
A Sweetest 16s – burpee & sumo squat madness.
MARY: 3 minutes of Mary. Some held onto the ball until the buzzer
ANNOUNCEMENTS: AKA apparently started 3 days ago, even though we still have 2 days of March. read your newsletter
COT: yes
WARMUP: Mosey, karaoke left, karaoke right, toy soldiers, side straddle hops, imperial walkers, sumo squats
THE THANG:
9’s up and down the “bleachers” walls
Derkins and bomb jacks
3 rounds of S turns
Runner runs while other two do exercise
* LBCs
* Plank Jacks
* calf Raises
Mosey to front of school for Plank Walk
*3 x 5 paces to right with 5 Merkins ever 5 paces
Back to left
Mosey to stadium entrance
Run to light pole to squat
5 light poles to top of hill accumulation of squats
Run to COT
MARY:
She a sweetheart
ANNOUNCEMENTS:
Take your vitamins and say your prayers
COT:
Bird cage just heard about Ville2ville and in interested
WARMUP:
THE THANG: Rucked from Kingsley to WEP with a loop around WEP and back to Kingsley. 3.25 miles round trip
MARY:
ANNOUNCEMENTS: It’s in the newsletter
COT: Closed in prayer