9 Strong for some Hills with 3 stops each round
Hit Kuester parking lot
15 Merkins and 15 CDD
HIT GHES teacher lot
20 LBC AND 20 Hello Dollies
Hit GHMS teacher lot
20 Squats and 20 lunges
REPEAT AND REPEAT
WARMUP: Mosey to include butt kickers, side shuffles, toy soldiers, side lunges.
THE THANG: As a group and with rucks overhead, traverse the large drop-off loop around the field and back to COT. When 1 PAX needs to drop the ruck for a break, all PAX do 10 overhead press.
This time going around the parking lot, walk with rucks in the position at the top of the upright row. When a PAX drops their ruck, all PAX do 10 uprights rows.
To the left side of the soccer fields. Bear crawl drag all the way to the fence on the other side, an estimated 150yds.
Partner up:
P1 farmer carries both rucks the width of the field while P2 does Peter Parkers until P1 returns. Flapjack.
P1 farmer carries again while P2 does something else…I forget. Flapjack.
Back to the parking lot:
10 Ruck Thrusters then run 25 yds slick
5 Merkins then nur back
5 Ruck Thrusters then run 25yds slick
10 Merkins then nur back
10 Ruck Thrusters
Done.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy
I stole this from 3D but it’s always a good workout.
Uno
Blue – Merkins / Curls
Green – LBC
Yellow – Squats / Goblet Squats
Red – lunges / Chest press
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color
After the thorough disclaimer which YHC is famous for we circled up and started with Warm-O-Rama:
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
Lined up at one end of the parking lot for some,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl
Two rounds of 11s with,
CDD & Squats
Shoulder Taps & Monkey Humpers
Partner Dora’s:
50 LBCs
50 Freddie Mercurys
50 Flutter Kicks
50 Heels to the sky
50 Lunges
100 Squats
100 Calf Raises
Mary’s, storytime with PAX choice that included,
LBC
Gas Pumper
Freddie Mercury
Box Cutter
Xs
Ended with Hello Dollys
Announcement
Prayers
Praises
WARMUP: Morrocan Nightclubs, Imperial Walkers, Windmills and Low Slow Squats
THE THANG: We did 5 rounds of :
5 SQUATS
10 LUNGES
15 MERKINS W/PLANKJACKS
20 BIG BOYS
25 SHOULDER TAPS
30 AMERICAN HAMMERS
35 MTN CLIMBERS
40 SSH
All exercises completed is a round and after each round we ran the busloop in front of Springfield Middle School.
MARY: None
ANNOUNCEMENTS: Bethel shelter and read your newsletter
COT: Prayers and praises
WARMUP:
– yes
THE THANG:
– there was something with EDM
MARY:
– we did that too
ANNOUNCEMENTS:
– show to know
COT:
– was held
WARMUP: Mosey to South State Bank
20 SSH, 10 Imperial Walkers
THE THANG: Run to Gold Hill Middle Parking Lot: .56 Miles
20 Squats, 20 Merkins, 20 LBC’s.
Run back to Bank: 20 Squats, 20 Merkins, 20 LBC’s.
Run back to school and reduce reps by 5.
MARY: None
ANNOUNCEMENTS: Amazing porta potty in front of the Firebirds! Saved me!!!!
COT:
WARMUP: none
THE THANG: 3,4,5 mile run options and 2.75 mile ruck
MARY:
ANNOUNCEMENTS: acceleration project, blood drive
COT: families, Jed’s surgery, marriages
WARMUP: slow mosey and some up and down thingies
THE THANG: crazy 8s and a quick jacobs ladder
MARY: soothing count of Catalina Wine Mixers
ANNOUNCEMENTS:
COT: