Tag: Cherry Pie

Tires and blocks extravaganza

Leave a comment

WARMUP:
1 lap around the field block carry:

  • Bear hug, over the back, shoulder, block overhead
  • 10 count buyins: goblet squats, chest press, overhead press, curls, tris, SSH

THE THANG:
5 stations: Timer – shoulder carry sandbag length of field and back

  1. Tire flip, 15 derkins, 15 squats
  2. 20 sledgehammers, 15 flutters, 20 sec plank
  3. 15 Thrusters, 15 BO rows, 15 lunges
  4. 15 deadlifts, 15 block jumps, 10 hand release merkins
  5. 20 goblet squats, 10 curls, 5 slow, perfect burpees

MARY:
ANNOUNCEMENTS: Your Motivation needs to go beyond yourself.

TClap |
0

My route was used

Leave a comment

WARMUP: None
THE THANG: I asked if anyone was interested in my route. A few select quality gentleman said yes. Then we took off.
MARY: None
ANNOUNCEMENTS: Yes
COT: Some prayers and praises were shared.

TClap |
0

Annie debuts on broadway – 1977

Leave a comment

WARMUP: SSH, imp walk, hillbilly walker, cherry picker, Moroccan night clubs, down dog flow, mosey lap around parking lot
THE THANG: light poles… stop at each one for 10 merkins, 10 squats, 10 calf raises.

15 in total back to the road

Mosey to picnic benches:
10 dips, 10, step-ups each leg, 10 irkins, 10 side straddle hop – completed 3 rounds

Mosey back to COT

MARY: 10x of: flutter, dying cockroach, penguin, lbc, box cutter, Rosalita, American hammer

ANNOUNCEMENTS: tortoise and hare postponed, QvQ and QSource tomorrow at cockpit, 5/16- cannoli run + overnight ruck, trash pickup – June

COT: health, Dr appts, praise for a NAFO lacrosse senior night and one player in particular who overcame childhood cancer

TClap |
0

Go The Extra Mile

Leave a comment

The runners took a familiar route to Harvest Pt and back. Ruckers traveled aimlessly around Baxter with good fellowship and conversation. The message this morning was do a little extra distant in support of Wegman's who is running the Boston Marathon. He has put in lots of early morning training runs leading up to this event. Lots of great HIMs have supported him along the way.
Special prayer this morning as he completes this goal.

TClap |
0

Letting Go

Leave a comment

WARMUP:

  • Moroccan Night Club
  • Windmill
  • Imperial Walker
  • Cherry Pickers

THE THANG:

  • Bucket of fun – 50 sec exercise 20 second rest
  • Archer Merkins
  • Squat Kicks
  • Shoulder tap
  • Burpees
  • Goblet Squat
  • Jump Rope
  • Flutter Kicks
  • Plank Jacks
  • Mountain Climbers
  • Shoulder taps
  • American Hammer
  • Partner workout
  • 50 Merkins
  • 75 LBC
  • 100 squats

MARY:
ANNOUNCEMENTS:

  • Cannoli Run
  • Bethel Men's Shelter

COT:

TClap |
0

Smokin Rocket

Leave a comment

Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot

The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 15 Squats
Corner 3: 20 LBCs
Corner 4: 25 Calf Raises
➡️ Lap 1: Mosey between corners, Lap 2: Lunges between corners, Lap 3: Bear Crawl between corners

2. Partner Work:
P1: Plank
P2: 10 Merkins, then jog 25 yards and back
Repeat with:
20 Squats / partner holds Al Gore
20 Big Boys / partner holds 6 inches
20 Mountain Climbers / partner holds plank

3. Dora:
Partners:
100 Carolina Dry Docks
200 Shoulder Taps
300 LBCs
➡️ One partner works, the other jogs 25 yds and back.

4. Finisher:
Dips
Leg Ups
Derkins
3 Rounds: 10-15-20

Mary:
American Hammers – 15 IC
Rosalita – 20 IC
Hello Dollies – 20 IC
Flutters – 20 IC

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

Spring fling

Leave a comment


WARMUP: walk up hill
THE THANG: right harris, right Boyd, right in neighborhood, stay left until sutton
MARY: none
ANNOUNCEMENTS: read newsletter
COT: thankful for every opportunity and prayers for kids ans families

TClap |
0

Spring break is over

Leave a comment

WARMUP: OYO
THE THANG: Suggested route

Richard’s crossing to
R on front st to
L on 160
L on Stonecrest blvd
Through Walmart shopping center back to 160 and reverse back

4.4mi

MARY: no
ANNOUNCEMENTS: QvQ @ JOC this wed + QSource (mamon by Anchorman); tortoise and hare 4/25; overnight ruck 5/26; cannoli run; Springfield 5k

COT: praise baptisms, praise and prayers for time with 2.0’s (be present; they need us);

TClap |
0