WARMUP: ground work, non-ground work
THE THANG: burpee chase, wall work, circuit
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH hillbilly windmill merks
THE THANG: 1+ miles of light post pain station. Rucks with sandbag coupon passes
MARY: two rounds
ANNOUNCEMENTS: happy new year!
COT:
WARMUP: traditional
THE THANG: feats of strength for Fetivus
MARY: Christmas Vacation Trivia
ANNOUNCEMENTS:
COT:
Been back from Miami for 4 days now but still not feeling back to normal. Strong crew showed up this morning so had to pull it together.
WARMUP: not really. I disclaimed and we were off
THE THANG: running route with 3 stations
Station 1 at Bank at top of dave Gibson- 10 SSH and 10 merkins
Station 2 at cul de sac half way down Dave Gibson – 10 imperial walker and 10 low slow squat
Station 3 at first school parking lot at bottom of Dave Gibson – 10 shoulder taps and 10 CDDs
Some stations we did in cadence with the whole group, some were OYO
MARY: no time
ANNOUNCEMENTS: newsletter
COT: yes
Just started walking towards Coaches Box and carried a 40 lb coupon while talking about our burdens. We walked a total of 3 miles.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
Bing probably has a much more interesting version of all this, but suffice it to say, it was a good time. I went first half and Bing ended the hour. It’s not going to be a great backblast, but it will capture the fact that there were men there and what their names were. That’s gotta count for something…
WARMUP:
We did.
THE THANG:
We lifted some stuff. Then Bing made us do a lot of Bear Crawling and something called a “Pit of Misery”. Hateful stuff…
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
WARMUP: SSH, IW’s, CPickers, HWalkers all IC
THE THANG:
Appetizer:
– Buy-in: 5 Lt. Dan (
– OYO
– To end of lot: Cocaine Bear Crawls
– Every powder-lines x 2 merkin each…
– Cash out: 5 Lt. Dan
Salad:
Dribble and Pain
– PAX in a circle.
– 1 PAX dribbles the basketball around the circle while everyone else performs the following exercises:
– Round 1: Merkins
– Round 2: LBCs
– Round 3: Squats
– Round 4: Plank Hold
– Repeat w/ Wide Merkins, BBSU, LSSq, Rt. Plank
– Repeat w/ Diamonds, BBSU, SumoSq, Lt. Plank
Main course #1: Shot-clock 4-square (Basket-Ballz); sidewalk chalk to seal & # 2 spaces, timer. 1 min. On/20 sec. Off
– 4 pax play ES/MS style 4-square. If no one gets bumped in 1 min… #4 is OUT.
– Whoever is out moseys a lap before joining end of Queue
– Extra pax in Queue doing pain during 1-min & resting / shifting up during 20 seconds
– Queue stations go easiest to hardest (I.e. #1 in line does MNC)
– 1-MNC, 2-windmills,3-Imp.Walkers, 4-LSSquats
MARY: Hello Ladies- IC… then Pax choice
ANNOUNCEMENTS: Christmas Party, Convergence, Newsletter (read it!)
COT: Held, prayers for recovery & mercy while dealing with grief… among others
WARMUP: mile 1
THE THANG: Munn to Harris to Sam Smith and retrace
MARY: nope
ANNOUNCEMENTS: Christmas party, CRI run, Acceleration project
COT: yes
THE THANG: some of us ran on the road – route was Munn Rd to Kingsley Park to 160. Roughly 1 mile loops. Encouraged PAX to go in opposite directions to encourage each other as we passed.
Most ran trails though.
ANNOUNCEMENTS: remember to do name-o-Rama next time…
WARMUP: mosey to tour the different dora stations
THE THANG: Dora with 80 of each – calf raises and flutters run in between. Mosey to next station with 80 squat and diamond merkin. Mosey to next station with 80 step up and derkin. Mosey to next station with 80 lunge and lbc. Mosey to next station with 80 dry docks and 30 burpee.
MARY: yeppers
ANNOUNCEMENTS: yeppers
COT: prayers for mental health