Tag: Cohiba

Happy Birthday Fogerty

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Moseyed toward back lot. Stopped for warm-up
– IW
– Hillbilly Walker
– SSH – 53 for Fogerty BD
– Merkin

Moseyed to Cindy stack. 3 rounds 5 exercises Repa start with 10 and increase 5 each round.
– OH lift
– Tricep ext
– Curls
– Squat
– Merkin

After 3 rounds moseyed to FB field. Sprints
Sprint to 30 jog back. Repeat to 50, far 30, goal line. 10 merkins after each sprint

Cross bridge head to wall. 20 Dips, 20 Bulgarian split squat 10 EL. 2 rounds.

Mosey back for 5 mins of Mary

Announcements and COT.

Thanks Bass for opportunity to lead.

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Getting our Noah Lyles on

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WARMUP: N/A
THE THANG: Fartleks at the Dobys Bridge Elementary loop

First loop 30second on and 30 seconds off x2

Second loop, 5k speed

Third loop, easy pace

4th – 5k speed

5th- easy

6th half easy, half 5k pace.

Rinse and repeat 3x
MARY: nah
ANNOUNCEMENTS: T&H, etc
COT: yep!

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Getting our Noah Lyles on

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WARMUP: N/A
THE THANG: Fartleks at the Dobys Bridge Elementary loop

First loop 30second on and 30 seconds off x2

Second loop, 5k speed

Third loop, easy pace

4th – 5k speed

5th- easy

6th half easy, half 5k pace.

Rinse and repeat 3x
MARY: nah
ANNOUNCEMENTS: T&H, etc
COT: yep!

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Ranch with a side of Burpees

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WARMUP: Yes – SSH, Rebel Merks, Mosey, Imperial Walkers, Cherry Pickers, Squats
THE THANG: Ladder work with BombJax, Merks, WAM, Donk Kicks, Big Boys, Burpees, Squats. Partner 7s w Iron Mikes and BigBoys.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Blood Drive, Stuff the Bus, Litter Pickup, Tortoise and Hare CSAUP, and Bethel.
COT: Nice work by all – prayers for family, travels, health, Marriages…

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Went Looking For The Stamp…Found It

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WARMUP: Run to the pharmacy, wait, run to the old Hardees, wait.
THE THANG:
Captain Thor (1 BBSU : 4 American Hammers-rt side counting = 10:40) and yes, we found the Stamp.
Run to the Town Hall Bldg for a plank series:
Mountain Climbers
Grave Diggers-Rt Side then Left Side
Dips
Run to the big, smooth lot for FMFBC:
NUR the long stretches & Bear Crawl the “short stretches”
To the Church steps
Up & Down the steps 2x then 30 correct squats
Up & Down the steps 2x then 20 correct squats
To the next smooth lot, now by FMCOG
Feet on the curb and lean on another PAX for 50 Calf Raises
Get a partner for Partner Pushes:
Each partner pushes a longer stretch and a shorter stretch.
At the corners, do 20 Flutters I/C & 20 Diamond Merkins
Run back to C.O.T. for a little more Mary.
MARY:
ANNOUNCEMENTS:
COT:

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Smokin Frat Party

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WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Strawberry Pickers, and Broga
THE THANG:
Phase 1: Cheese Shredder
Phase 2: Ladder:
Round 1 – Burpees from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Bear Crawl.
Round 2 – Burpees + Merkins from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Lunges.
Round 3 – Burpees + Merkins + Bomb Jacks from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Crab Walks.
Round 4 – Burpees + Merkins + Bomb Jacks + Peter Parkers from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Crawl Bear.
Phase 3: Indian Run for 1/4 of a mile
MARY: Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Hills on repeat

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WARMUP: none
THE THANG: run down munn, left on Harris, cross 21 and down to bottom of hill. Run back up to the light, repeat.

Or run wherever you feel like
MARY:
ANNOUNCEMENTS: newsletter
COT: yup

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