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:
4.0 miles total
Jog to CHRS Marching Band parking lot
4 x 400s, sprint 100m, jog 300m
4 X 400s, sprint 200m, jog 200m
Jog back
WARMUP:
25 Side Straddle Hops
20 windmills
THE THANG:
8 exercise from the bucket + 50 lb sandbag carry x 2
40 Burpees
60 Merkins
80 squats
100 LBCs
120 Side Straddle Hop
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to PI Parking Lot
THE THANG: 4 Corners 1: PI Parking Lot 2: Confederate St. Parking Lot 3: Howington Cir & Country Club Dr. 4: Country Club Dr. & Academy St. Odd corners 10 Burpees, Even corners 10 Burpees, repeat until at least 100 Burpees
MARY: Peach Stand led last minute or two
ANNOUNCEMENTS: D2DB10K and Blood Drives
COT: 5th Core Principal, STK
1/9/24 – the Ranch Bootcamp
PAX
Soup to Nuts
HalfShell
Rainmaker
JWOW
Birdcage
Sugarbug
Kielbasa
Grout
Kermit
Harry Carey
Masterpiece
Mark Nestel Change Order
Cubbie
Warmup
SSH
Cherry Picker
Windmill
Peter Parker
Parker Peter
Planks and Yoga
The Thang:
Playground – 15 reps x 2
Pull-ups
Dips
V-ups
Progressive ladder, 15 reps run 1 lap
1. Merkins
2. Bobby Shirley’s
3. LBC
4. Burpees
5. Lunges
6. I had more planned but we ran short on time
Mary
– Rosalina’s
– Box Cutters
– Leg lifts
During that time I shared my testimonial. You are not the worst thing that has happened in your life.
God is great.
WARMUP:
SSH
Windmill
Butt kickers
High knees
Soccer hips
Broga
THE THANG:
Daytona 500
5 exercises 25 reps each for 4 laps
Merkins
Squats
SSH
Calf raises
LBCs
Total of 500 reps when completed and roughly one mile.
With some time to spare we bear crawled a little and crawl beared a little too.
At the end I was able to introduce Pirate to some new exercises such as Dirty Myrtles and Airborne hip exercises, fan favorite for sure!
Thankfully the bakery was in full working order and the dumpster smells were not. We worked hard enough for all Pax to have one doughnut.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Run out back to frozen sludge. Circle up: 15 IW, 15 WM, 15 Cherry Pickers, 15 MC, 15 PP and 15 PP
THE THANG: Mosey to apartment round about 20 Monkey Humpers, Mosey to fountain: Bear Crawl around it, Mosey to fire station (NUR up hill): Toy soldier, high knees, butt kickers and lunges.
Mosey to Sonic: Dora .5 (burpees), 1 CDD, 2 Lunges/Squats and 2 LBC/hello dolly.
Mosey to church: Crawl Bear and crab walk.
Mosey back to parking lot for one last bear crawl.
MARY: X/O, Hammers, Leg lifts
ANNOUNCEMENTS: wine, dam to damn bar
COT: yes sir