WARMUP: Mosey,SSH,WM,IW,HW,Ground Work
THE THANG: Lots of Step-Ups,Pull-ups, Dora,Wall Work
MARY: rotating fashion
ANNOUNCEMENTS: no race today, bethel Thursday
COT: Mark’s Performance This Weekend
THE THANG: Rucked 3.5 min around the Kingsleys
ANNOUNCEMENTS: Break the Dam
COT:
WARMUP: describe the route option
THE THANG: run to the forbidden zone, option going through the 160 overpass and do a complete loop or just go backwards and comeback at sixth baxter.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Classic CoP with about 5 exercises while Bonsai arrived at joined us
THE THANG:
Slow mosey with exercises every 50yards to continue to warm up
Cross the frozen bridge to football field
Four corners around track
Each corner perform exercise and mosey to next corner
Alternating upper body and lower body
6 Merkins 4
10 calf raises 4
10 CDDs4
10 squats 4
MARY: no time …not even 6min
ANNOUNCEMENTS:
Break the Dam run Saturday
Pusher says there’s some race in September
COT:
Praying for Cherry Pie and visiting dad
Aging parents
Safe travels on icy roads
Marriages and 2.0s
WARMUP: Nope – it’s a running AO
THE THANG: Run into Massey for 4-5 miles – Neff Ct to Dudley to Felts to Kingsbottom and back.
MARY: Nope – it’s a running AO
ANNOUNCEMENTS: always
COT: 5th core principle
It was great to get a yog in on the east side and not get lost (thanks for the fellowship Time Machine).
Vuvu and Farmers Only are still fast and Grout has joined in their fast nonsense.
12 in the cold means choosing the tougher thing. Thanks for the opportunity Time Machine.
:eye:
WARMUP: mosey to pull up bar area
Windmills I/C
Cherry Pickers I/C
Imperial Walkers I/C
Hillbilly Walkers I/C
THE THANG: The Witten (modified)- 5 rounds of the following:
400 m run (not modified)
22 burpees (not modified)
22 jump squats (modified from box jumps due to icy conditions)
22 thrusters (modified from wall ball throws – switched to cinder block swings at round 3
22 big boy sit ups (not modified)
PAX completed 4 rounds – almost all of them
MARY: no time
ANNOUNCEMENTS: always – read your newsletter
COT: 5th core principle
Always honored to pay tribute to those who give the ultimate sacrifice to our nation. Kaiser – thanks for the call and keeping the tradition going at R.O.F. :eye:
WARMUP: Mosey to Police Station lot
Exercises in cadence
Imperial walkers
Hillbilly walkers
Windmills
Low slow squats
Hold people’s chair with Moroccan night clubs
Side straddle hops
Mosey to veterans park – plank and pledge of allegiance
Mosey to the site formerly known as footloose
THE THANG:
Partner DORA was the theme, but she wasn’t there (open to all men). Partner 1 runs to designated light pole and back. Partner 2 does the same while partner 1 picks up where partner 2 left off.
100 burpees
200 squats
300 flutters
A few words shared and a mosey to bottom of Monroe white.
Gather, then sprint uphill to the right hand turn and recovery jog to print shop pull up bars
Hangs and Merkins
Hang 30 seconds – 15 merkins
Hang 20 seconds – 10 merkins
Hang 10 seconds – 5 merkins
Mosey to pike energy lot and 5 burpees OYO….because why not.
Mosey to wall of police station for wall sits and gratitude expressions.
Mosey to COT
MARY: there was no time and she was not there. Open to all men.
ANNOUNCEMENTS: You bet – Break the dam on 1/31 and Q source Wednesdays at Tega Cay Dunkin. Read your newsletter.
COT: Was, is and will always be the 5th core principle. Cousin Vinny was welcomed, named and will be back per his words and knowing where 2nd f happens afterwards on the west side.
Thanks for the call, JWOW. You were missed.
Honored as always to lead.
:eye:
WARMUP: Side straddle hops, merkins, imperial walkers, windmills
THE THANG: Mosey to church hill, partner up, one partner runs to top of hill and does 10 merkins, runs back down hill while partner does plank shoulder taps. Alternate splits for 10 min. Mosey to FBCFM parking lot, partner up, one partner does bear crawls or frog jumps for half the parking lot, sprints remaining distance and returns to partner who is alternating 25 LBCs and 25 russian twists. Alternate exercises for 10 min. Mosey to playground at PrintShop. Perform 10min AMRAP, no partners, 5 pull ups, 10 merkins, 15 squats. Mosey to COT.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: the usual plus Casbah #2s
THE THANG: multiple MOT WITH MULTIPLE COUPONS
MARY: She came
ANNOUNCEMENTS: BTD, D2D, Double run at 6@6ish plus bunks at Veterans Park at 11am
COT: Prayers for family and friends and neighbors.
Warmup
SSH
Imp Walkers
HB Walkers
Low slow squat
Merkin
Broga
Bear crawl Indian run – 6 does 5 flutters
Subdivisions
Cocaine bear crawls
Lunge Walk
Compounding SSH
Duck Walk with compounding squats
Dora
50 CDD
75 SSH
100 Big Boys
125 Flutters
Card Draw Wild Card Mary
COT
Announcements
Break the Dam
Bethel
Prayers and praises
Family
Health