Tag: Cubbie

Complicated Math

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Run down to the flag poles at the Elementary School. Divide into teams of 3, pax 1 and 2 at each end of the parking loop doing exercises while third pax ran to one end of the parking loop to switch out with pax 2. Pax 2 ran to Pax 1 and switched out. Three full rounds were completed.
Next, we moseyed to the brick wall, 5 muscle ups, +2 every time we returned to the wall. Ran to the field parking lot 10 squats back to the brick wall, repeat the squats at each light pole
Back to COT.

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BlockPartyConvo

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WARMUP: light jog
THE THANG: take a tour around WEP and downtown while talking about life and our feelings.
MARY: talking while running requires a tight core. Walker would have been proud.
ANNOUNCEMENTS:
COT: prayers for the PAX going through tough times and for the many blessings we have in our life.

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Dawn Patrol with Cake 🎂

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WARMUP: mosey with stops for some exercises
THE THANG: 11’s
11 stations 3 levels each level had accumulating exercise moves 10 reps each
Run down hill for 11 merkins and run back
Hard spring g to finish
MARY: gas pumpers
ANNOUNCEMENTS: read newsletter
COT:
Twister was there
Shady and Jekyll ran
Barry complaint it was too hot

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First Rope

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WARMUP: side straddle hops, cherry pickers, side lunges, temp merkins, runners stretch
THE THANG:
Mosey
3×10 – dips, Bulgarian squats, derkins, heels to heaven, and high plank

Mosey
Dora – 50 muscle ups, 100 jump squats, 2 rounds of high planks while partner runs yander

Mosey
Broad jumps with merkins and flutters mixed in
Inchworms with squats mixed in

Lunge walk back to COT, cut for time

MARY: American hammer

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Never trust a trombone guy. Clarinet guys are impeccable

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WARMUP:
SSH
Imp Walker
Hillbilly Walker
Squat
Mosey
THE THANG:
Bear crawl Indian run
Dora
50 squats
100 lunges
150 LBC
bag is carried by 1 runner

Run to swings
Burpees and pass bag for manmaker
Squats and pass bag
Big boys and pass bag
Sumo squat and pass bag

MARY:
Was done

ANNOUNCEMENTS:
Bethel June and July
Read newsletter

COT:
Don’t carry the weight alone

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Little Sandbag Babies

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WARMUP: SSHs, broga, various dynamic plank exercises (i.e. plank jacks, peter Parkers)
THE THANG: 2# sandbags held in each hand for duration of workout
Performed each exercise in cadence followed by a parking lot loop or a run to top of hill and back.
Exercises included:
Seal jacks
Reverse flies
Overhead (OH) squats
Static lunge L with arm circle FW
Static lunge R with arm circle BW
Bunny hops with arms OH
Bent over field goals
Side plank dips L on curb
Side plank dips R on curb
Flying squirrels on curb
SSHs
Windmills

Then repeat all without running in between

MARY: upward <>downward dog
ANNOUNCEMENTS: newsletter
COT: yes

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Murph prep

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WARMUP: yes
THE THANG: lots in cadence as we slowly made our way to the Print Shop. Tibialis raises were there, Bulgarian split squats happened, some questionable run routes

5 pull ups
10 merkins
15 squats
At the Print Shop for a while

MARY: did some Flutters in cadence on the way back. Top Rope led us home

ANNOUNCEMENTS: Memorial Day Murph

COT: had to be there. It was held

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AMRAP @ The Armory

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WARMUP: Intro and disclaimer. 1 runner and 6 of us took a mosey across Carolina Pl to the back of the supply company building. By the large antenna, we did 15 MNC, 15 Imp Walkers and 15 Hillbilly Walkers. Then mosey back over to the church parking lot for 15 SSH, 15 windmills, 15 Non-discrpt produce pickers and ended with plank, down/up dog. Mosey back to the beginning for some work.
THE THANG: This was a 25 minute AMRAP with 15 Kettle Bell swings, 15 Goblet Squats, 15 overhead press, 15 flutter with press, 15 bent over rows and the run down through the drive through and back. Got it 6 rounds.
MARY: Ended with a message about pausing and reflecting.
ANNOUNCEMENTS: newsletter, clean up and kickball
COT: Prayers for travel, surgeries, patience during a life change, parents, and ended of year for both teachers and kids.

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Two’s company, three isn’t a crowd

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WARMUP: Quick mozy followed by arm circles and Moroccan night clubs
THE THANG:
After the warmup, Pax headed over by a light in the parking lot for interval reps. With a timer, we completed 30 seconds on followed by a 10 second break. Each exercise completed twice either with the opposite hand or in the opposite direction. Exercises included:

  1. Slingshots
  2. Halos
  3. Single-leg deadlift
  4. Upright rows
  5. One-arm swings
  6. Side lunges
  7. Thrusters
  8. Rows
  9. Curls
  10. Triceps extension

Pax then formed a line for kettlebell pass throughs, which would have been more impactful with more than three people. (Cubby choose to run instead of kb due to an arm issue)
Once the pass throughs were completed we set the kettlebells in a row and ran to the first pre-placed cone and back. We then carried the bell to the first cone and completed 20 kettlebell merkins. We then ran to the next cone and back, grabbed the bell and advanced to the next cone for 20 calf raises. Rinse and repeat for five cones. Additional exercises (20 reps at each) were squats, shoulder presses and flutters.
Once completed we worked our way back to the start but instead of running to the next cone we always ran back to the first for a little extra mileage. Rinse and repeat until we got back to start.
MARY:
ANNOUNCEMENTS: May CSAUP, other weekends events
COT: Jobs, family

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