We ran trails at Anne Springs. Some did 5 some did 6 and Cobra Kai may still be running.
WARMUP: route was discussed 3.75 miles
THE THANG: Ran down 160 to Baxter, we ran a loop in Baxter going counter clockwise. Fist stop :octagonal_sign: sign we did three man- makers with cinder blocks, every other stop :octagonal_sign: was 3 Burpees and continued to run. = 3.75 miles once finished
MARY:
ANNOUNCEMENTS: check portal for announcements
COT: Tiller had everyone talk about praise or prayer.
13 PAX + Falcon = 14. The same number of PAX that showed up in the gloom on 4/29/2024 when Falcon collapsed after his first workout. We are here to honor this man
WARMUP:
9 motivators – a crowd favorite
Low slow squats with coupon
Low slow merkins
THE THANG:
“Falcon Heavy”
14 SSH in cadence buy-in
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4 rounds of 26 each with coupons. Only progress to the next movement once everyone except Cohiba is done
Flutters with press (the hard way)
American Hammers (the hard way)
Lunges (the easy way)
Curls
Overhead press
No rest Thrusters – if the coupon drops below your chest, 5 manmaker penalty for everyone. This was abused
Shuffle a lap with the coupon
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14 SSH in cadence (called correctly)
We made 3 full rounds. Some would say we could have finished if we didn’t mess around with motivators during warmup. Scientists are now referring to these claims as “wrong”.
MARY:
ANNOUNCEMENTS: loads of stuff this summer
COT: Lifting up Falcon’s family
WARMUP: windmills to start and various exercises in cadence while a few pax rolled in hot.
THE THANG: mosey to the sugar creek elementary school back lot for rounds of 5’s 17’s and 23’s
Set 1 – 5 rounds – 5 burpees, 17 merkins and 23 squats with bear crawling in between stations.
Dark Helmet used the pink Port a John. Other details unknown.
Set 2 – 5 rounds – 5 squats, 17 lunges and 23 side straddle hops with crawl bearing between stations.
Observation – Harry Caray is getting faster as he ages.
Mosey to pull up bars for 7’s and Cindy’s- Pull ups and cinder block curls. Flutters with the block held high to finish.
Return cinder blocks to the pile then 5 burpees OYO before a slowsy to COT.
MARY: a minute’s worth of abs plus one body destroyer brought us to 0600.
ANNOUNCEMENTS: You bet
COT: 5th core principle with emphasis on our concentrica – namely shorties.
Thanks, Harry Caray for the call! :eye:
WARMUP: 25 SSH IC
THE THANG:
– Playset at WEP: Partner AMRAP, 3 sets of swing crunches and laps
– Pike Eng circle entrance: Partner AMRAP Decline merks, partner runs lap, 4 sets
– Grass hill: Partner AMRAP, 5 hill sprints, partner does Low Slow Squats
– Top Lot: Partner AMRAP, heals to heaven, run the hill
Qsource Topic: Live Right
WARMUP:
SSH x 20 (IC)
Windmill
Mosey to front of school
THE THANG:
7’s
Burpees & Lunges (each leg)
Use halfway point on loop to alternate exercise
Mosey to pull up bars
Stop for wall squat hold partner competition (loser 5 burpees)
AMRAP
5 – pull ups
10 – merkins
15 – squats
20 – LBC’s
Partner competition. One hangs from bar, one 6 inches. (loser 5 burpees)
Mosey back to wall for partner wall squats. Partner competition, balls to wall (5 burpees).
Mosey back to COT
MARY: Just in AMRAP
ANNOUNCEMENTS:
Bunch of stuff. Read your newsletter.
COT:
Yes sir
Mist and drizzle at 0445 but it was raining hard at my house so I knew we were going to get wet.
WARMUP: rucks off, yogging around parking lot and warm-a-rama including plank and various doggy-named stretches, in-cadence SSH, Windmills, MNCs then ruck on and walk around parking lot
THE THANG:
3 sets of 11s with shortening travel distances
Set 1:
Ruck on
Ruck shuffle full length of parking lot
Merkins on one side, squats on other side
Set 2:
Ruck off
Suit case carry between first two parking lot jut outs
Squat thrusters on one side, bent over rows on other side
Set 3:
Ruck off
Bear crawl ruck pull throughs on field between fence and random pile of clothes
Manmakers on one side, curls on other side
MARY: no time
ANNOUNCEMENTS: shovel flag handoff to Falcon Crest
COT: yup
WARMUP:
Run up to drug store, cross over and head back to parking lot in front of Springs.
SSH
Windmill
Inch worm merkin
Low slow squat
Squat pulses
THE THANG:
Move up to the sidewalk to the garden with wall
3 rounds
5 each leg Bulgarian split squats
10 step ups
10 derkins
Mosey to stage at WEP
Start down front of stage for 7s
Burpees at the bottom and LBCs at the back of stage.
While jumping the wall, YHC took a spill and scratched up leg pretty bad. Note to self to be careful around stage when it has rained.
Mosey over to playground for 3 rds of the following
5 pull ups
10 merkins
15 swinging crunches
Run lap around playground
3 rds of the following
10 bomb jacks
10 derkins
10 big boy sit-ups
Run lap
Mosey back to COT for a little stretching before 6:00.
MARY:
ANNOUNCEMENTS:
COT:
We ran.
Down Munn to Harris, left on Harris, left on Audrey (to WEP), left on Hwy 160, back to COT.
Extra mileage option: Down Munn to Harris, left on Harris, left on Audrey (to WEP), left on Hwy 160, left on Jackson, right on Harris, right on Munn back to COT.
Nobody got lost! At least I don’t think so.
WARMUP: None… Forgot the Disclaimer too for what it’s worth…
THE THANG: Laps around Kingsley stopping at the backside corners for
10 – Curls
10 – Overhead Presses
10 – Overhead Squats
And
10 – Bent Over Rows
10 – Triceps’s Extension
10 – Overhead Squats (fan favorite)
At the front corner by Brix we did 20 step ups per leg.
We made 2 laps (plus the side road the first time around). Just under 3 miles
MARY: Got in some LBCs and AHs for the last few minutes