WARMUP: tour de block, ground work non- ground work
THE THANG: wall work & block work
MARY:
ANNOUNCEMENTS:
COT:
The mummblechatter was brilliant, sometimes vulgar when Slash got close enough to be heard.
WARMUP: 20 SSH, 10 Windmills 15 IW &HW
THE THANG: AMRAP 1 minute 30 seconds “rest” (SSH) Curls, Offset Merkins, cactus squats, flutter press, man makers, rows and Halos. After first set sat on the wall and did some calf raises, rinse and repeat until it was time for Cubbie
ANNOUNCEMENTS: Rooster in RH 3/1 Convergence at the Hive 3/14, Jaeger 3/15
COT: Prayers for marriage and for being the fathers our children need us to be.
WARMUP:
SSH
Little baby arm circles
Reverse
Cherry pickers
Imperial walkers
Hillbilly walkers
THE THANG:
Listened to Metallica, Greatest Hits before Black Album
Mini progressive ladders
Ladders are in groups of 3, adding a new exercise every time
Ie – 5 reps, 5 and 10 reps, 5 and 10 and 5 reps
5 Thurster
10 Swings
5 Lawnmowers (Each Side)
OH Carry to end of parking lot and back
5 Overhead Press
10 Side Bends (Each Side)
5 Lunges (Each Side)
Bear crawl
5 High Rows
10 Tricep Extensions
5 Curls
Crab walk
5 Deadlifts
10 Merkins
5 Sumo Squats
Broad jump
5 Halos
10 Figure 8s
5 High Bell Flutters
Normal Carry
Repeat Again
ANNOUNCEMENTS:
COT:
The THANG:
Holy schnikes, we had 18 PAX for a Tommy Boy quote run. We ran Massey, to Harris, to Audrey, to Main in a loop with Derkins, Dips, Clave Raises, CDDs, V-Ups, and Big Boys. We had runners and ruckers.
COT:
On the heavier side, HIMs shared prayers that are really rocking their personal lives and I thank you for sharing. The COT is what makes us unique and allows those hard conversations to happen. This community has your back. Thanks for showing up today to get better. Thanks for letting me lead these men into Thursday.
WARMUP: none
THE THANG: Munn to Harris to Sam Smith. Turn and go back or take Sutton through Baxter back to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
SSHx20, Hillbilly Walker x 10, Imperial Walker x 10, Merkin IC x 10, Plank toe touches IC x 5
THE THANG:
Ran up the hill
Did the following exercises EMOM.
– Run down and back up the hill EMOM for 10 min
– 15 merkins EMOM for 10.
– 30 squats EMOM for 5 min then down to 20 squats EMOM for the remaining 5
– 5 flying squirrels EMOM for 10 min.
MARY: None
ANNOUNCEMENTS: newsletter
COT:
THE THANG: We ran to the river district and back. The climb out and back is always a crowd pleaser! Ha!
WARMUP: pledge
THE THANG: mosey over to Academy and Monroe white
Hill pendulum from parking lot to parking lot on Monroe white – 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10 lunge jumps/lunges at 160. Rinse and repeat.
MARY:
ANNOUNCEMENTS: D2DB
COT: