Headed toward Walmart for FP this morn.
Prayers for the Young Family
Prayers for Hank today (Anchorman’s dad)
For our kids
For tough work conversations
Dam to Adam guys
WARMUP:
20x IC SSH, 20x IC Moroccan Nightclub, 20x IC hillbilly walkers, 15x IC lss, 15x IC Cherry pickers, 15x IC mtn climbers. 10 count plank x3, 10 count hands to the sky, Honeymooner, down dog stretches
THE THANG: Mosey to curbs in front of school
7s w. Bearcrawl to incline merkin, crab walk to dip
Mosey to blacktop track for Dora, with laps between sets
50 burpees
100 side to side squats
150 lbcs
Mosey to small COT lot for AROD, with laps between sets
100 Superman’s
75 calf raises
50 cdds
MARY: box cutters, hello dollies, flutters
ANNOUNCEMENTS: Jaegar 3/11, jump program for fngs
COT: prayers for a buddy’s new born with WHS, prayers for cornerstones and cubbies wives, praise for our lives and families and the things we do have
WARMUP: Some stretched
THE THANG: We ran
MARY: Some stretched
ANNOUNCEMENTS: There were some
COT: It happened
WARMUP:
THE THANG:
We gathered, we ran, we returned.
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Run to Harris St Park via paved trail behind WEP Amphitheater.
3 strong PAX split 30 pull-ups, 100 merkins, 100 squats.
Run up Jackson St
– Every intersection, do a 20 Rep abs workout
1. American Hammers
2. Box Cutters
3. LBC’s
4. Hello Dollys
5. Penguins
6. V-ups
Run to WEP playground.
Planking relay races – pAX to 12, 4, and 8 o’clock locations on perimeter of playground. 1 person runs to the next. Others are planking and waiting for the runner to tap them out to run.
3x circuits running
3x circuits NUR
Took a 1/2 mile lap around WEP, then headed back to COT.
Total miles-3.1 miles
ANNOUNCEMENTS:
Dam to Dam bar
6 at 6 on Saturday is back.
COT:
Seasons of change for various PAX. Prayers for times of transition, patience, and presence.
8 enjoyed a beat down on the football field at Ballroom. The buckets of running pain were back and the pax selected random runs from the assortment of options available such as 20 yard sprints, 50 yard runs, 100 yard runs, and just a few, very few, mall walk options. But mostly an opportunity to get in just under 2 miles worth.
Great fellowship and good to see Who Dat back out clown carring with Cubbie.
Prayers for Triple Lindy and his health concerns as well as some family health issues. Prayers for Poppins family situation, for peace and comfort.
WARMUP:
THE THANG:
5 Rounds. Each Round has it’s mode of transportation. There are 5 exercises that were repeated each round. Do the 1st exercise, then do the transportation, do 2nd exercise, etc. When done with all 5 exercises. Repeat with the 2nd transportation. Added some * options to modify harder if needed.
Transportation
Sprint – 2 aisles
Side shuffle – 2 aisles *add bell
Lunges – 1 aisle *pass thru with bell
Bear Crawls – 1 aisle *Crawl Bear back
NUR – 2 aisles
Exercises
Curls – 10 ea arm or 20 both
Squats – 10 *20
Overhead Press – 10 ea arm
Tricep Ext – 10 *20
Swings – 10 *20
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 4 Plank Jacks/Merkins/Shoulder Taps/Supermans. Repeat with 8 count. Repeat with 16 count. Repeat with 32 count.
THE THANG: Four corners with four exercises (20 count each) at each corner. After exercises completed at the corner, run one full lap + 1/4 to get to the next station. Exercises grouped as “Upper”, “Lower”, “Abs”, “All”. Once completed all corners we did the warmup all over again.
MARY: Nope
ANNOUNCEMENTS: Dam to Damn Bar
COT: Grassy’s son
WARMUP: some stuff
THE THANG:
Everyone took a station. AMRAP while one person carried the sandbag out and back
Timer – Sandbag carry
Flutters with keg press
Curls
LBCs
Squat thrusters
Triceps or skull crushers
American hammers
Rows
MARY:
Hip flexors and some ab stuff
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: original seabiscuit route 5+ miles with 300’ elevation gain
MARY:
ANNOUNCEMENTS:
COT: