WARMUP: pledge
THE THANG: squats, merkins, flutter kicks and hills
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to front parking lot
(20) LS Squats
(10) Merkins
(25) Imperial Walkers
THE THANG: Mosey to Movement Mortgage parking lot
Bear Crawl across parking lot (5) Merkins every other line.
Crab walk back (5) Merkins every other line.
Pair up and do laps. 1st partner does (5) Merkins and catches 2nd partner. (4) Laps
Mosey to front parking lot.
-Protractor
-Freddy Mercury
-LBCs
Mosey to basketball court
(20) Dips
(20) Step Ups
Rinse and repeat x2
Sprint down and back x2
Head back to COT
MARY: PAX you call it
ANNOUNCEMENTS: read the news letter
COT: memory failure
WARMUP:
THE THANG:
Down around Colosseum to Model A and finished around Brayden
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Moroccan night clubs, low slow squats
THE THANG:
The full zipper. Ascending burpee count starting at 1 each time you cross over Spring St. (1 then 2 then 3…). On the right side of the zipper 20 Fat Bastard sumo squats and 10 We’re Not Worthy’s. On the left side of the zipper 20 Mojo mountain climbers (just regular mountain climbers) and 10 merkins
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Through Colosseum, behind Walmart, down Hubert Graham, right on Waterloo and back down 160 to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: dynamic plank and broga, dynamic warmup LEs (ie: toy soldiers, lunge with twist)
THE THANG: set 1 (x4 or 5 rounds): 10 dips on bench, 10 derkins on bench, 5 curb burpees, partner wheelbarrow shoulder taps x10, partner sled push to curb
set 2 (x3 or 4 rounds): 10 bench step ups (forward vs lateral), 20 curb hops (forward vs lateral), 10 side plank dips with feet on curb
MARY: x2-3 rounds: side plank leg lifts x6 each, flutters, Superman’s x6
ANNOUNCEMENTS: yes
COT: yes again
WARMUP:
THE THANG: head to Tara Estates and finish through Brayden
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 160 through Walmart, to Hubert Graham and back
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: run
THE THANG: 5 burpees every time @ bottom of Monroe white, 10 Merkins + 10 squats + 20 LBCs at the top of Monroe white and up at the old town hall building
MARY: yeah
ANNOUNCEMENTS: convergence
COT:
WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats
Irkins
Team Bermuda Triangle
2 teams, each with 3 cones marked about 30 yards apart
1 burpee at cone 1, bear crawl to cone 2, then do 2 burpees, bear crawl to cone 3 and do 3 burpees. Bear crawl back to cone 1 and repeat for a total of 3 rounds. Team 1 smoked team 2
THE THANG:
1775
Three rounds of:
17 burpees
75 prayer squats (thighs at or below 90)
Lap around Harris teeter
MARY:
Flutters
Box cutters
ANNOUNCEMENTS:
COT: