The mummblechatter was brilliant, sometimes vulgar when Slash got close enough to be heard.
Handoff to Rosie!
WARMUP: Disclaimer only
THE THANG: Rucked 2.5+ miles through Old Orchard – thankfully no rain despite predictions and threatening skies
MARY: Shoulder taps & stretching
ANNOUNCEMENTS: Successful wine dinner!
COT: prayers for Jon interview success, dermatologist appointment, grandbaby visit, mom health procedure, uncle’s 60th bday
WARMUP: mosey, Moroccan night club, the windmill, imperial walkers, merkins,
THE THANG: 3 sets of 10 curls, bent over row(L/R), america hammer, LBCs one lap in-between each set. Lunge to hill 10 goblins squats with press every 10 steps. Dora. 100 KB swings, 150 flutters w press, 200 goblins squats. Repeat lunges back to COT
MARY: plank
ANNOUNCEMENTS: D2D, read thr news letter
COT: be thankful for being here as things can happen at any time.
We prepared ourselves for the Super Bowl. Starting with some cardio and full body workout. No overtime and we got our first win for the day.
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:
WARMUP: Moroccan night clubs, low slow squats, low slow merkins. Windmills
THE THANG: mes balls and sandbags were lined up. Pax formed a line and started tossing them over the shoulder, rotate, we had 9 bags of different weights for the rotation.
Bring bags to bottom of parking lot. 4 pax will bear crawl and push/roll the medballs up the hill while rest of pax will toss sandbags forward, rotate as needed between to complete 2 circuits.
We had 3 sledgehammers waiting for us…
Next. 3 pax with hold one sledgehammer each with one hand with arm straight out and hold it while rest of pax mosey around parking lot carrying, sandbags, medballs and rucks. Rotate as needed for 10 minutes alternating between hammers and mosey.
Back to pushing medballs up the hill while bear crawling, 10 pax bear crawled up and down the hill in a rotating form while 3 pax made “halos” with the hammers, rotate again between hammers and med balls. another 10 minutes.
I’ve been wanting to try the bear crawl /med ball push for a while and now it’s one of my favorite modes of transportation.
Shoulders will be smoking tomorrow.
MARY: broga
ANNOUNCEMENTS: jaeger, Q source happening once a month at Sweetwaters.
COT: fifth core principle.
Tinsel OUT
WARMUP: windmills and produce pickers
THE THANG: 2 rounds of 4 exercises by suit. 2-14 reps depending on the card you draw.
MARY: none
ANNOUNCEMENTS: D2D relay, wine tasting dinner
COT: Wives and Children
Tour downtown churches to find their stairs and the Harris Street’s dark path to WEP. A couple of pain stations sprinkled in.