WARMUP: We don’t need no warm up
THE THANG: Ruck to Walter Elisha
MARY: Stretches in front of an unsuspecting bystander
ANNOUNCEMENTS: Cannoli run, tortoise and hate,
COT:
WARMUP: not today
THE THANG: Kingsley loops
MARY: also not today
ANNOUNCEMENTS: This Sat trash pickup, Canoli Run the 17th, Tortoise and Hare in June.
COT: prayers for the mental battle
THE THANG: We hit the turf field at PK Middle for some pick a ticket from the bucket running. Got in 2.5 miles all said and done. Great work and mumblechatter. All enjoyed.
ANNOUNCEMENTS:
Fogerty is your host for Adopt A Highway F3 trash pickup this Saturday at Harris Street Park. 07:45. Great fellowship opportunity and community service.
Dojo is interested in having you sign up for the Canoli Run, one week from this Saturday.
COT:
We had one Pax share a pretty critical situation that needs prayer and love.
Many pax have graduation, college and high school.
Always a pleasure to be in the gloom
-30-
WARMUP: ssh, merkins and morrocan night clubs
THE THANG:
Four rounds of mechanical drop sets. Do amrap of a movement and move right into the next.
Round one – single arm press( each arm), upright row, y press and dry docks
Round two – single arm curl, single arm row, both arm curl, both arm row
Round three – diamond merkin, single arm chest press, merkin, both arm chest press
Dora super sets
100 shrugs, 100 Superman’s
80 merkin, 80 gorilla row
60 dips, 60 cleans
Farmer carry a big lap with bell and coupon from the truck
MARY: yep
ANNOUNCEMENTS: yep
COT: yep
WARMUP: SSH, low slow squats, MNC and in honor of the strawberry festival, strawberry pickers.
THE THANG: Mosey to the basket ball court/track, one lap warm up.
Ladder workout, 10 exercises(Merkins, mountain climbers, shoulder taps, Big boys, LBC’s, SSH, squats, lunges, Bobby hurley’s, dips) 10 reps each, pick up an extra rung each round. After completion of round 1, mode of transportation was toy soldiers down and jog back. After round 3, mode of transportation was side shuffle up, side shuffle back, after round 6 the mode of transportation was high knees down, butt kickers back. Ended with another lap around the track.
MARY: Airborne stretch, Flutters, V Ups, gas pumpers, dying cockroach
ANNOUNCEMENTS: Cannoli run, tortious and the hare, read your news letter
COT: Prayer or praise from everyone, families, marriages, safe travels home
WARMUP: None
THE THANG: Munn to Harris to Jackson to Ardrey to Harris, back to COT!!
MARY:
ANNOUNCEMENTS: Cannoli Run. Litter pick up
COT:
WARMUP: Snake Pit
THE THANG: double down with a 2.5m ruck
MARY: was not present, but Dojo was
ANNOUNCEMENTS: yes
COT: yes
WARMUP: Burpee, cherry picker, imperial walker, mosey through cones
THE THANG: on the hill: 1 double count merkin, mosey down, 9 double count merkin, mosey up, 7 double count merkin, mosey down, 9 double count merkin, mosey up; parking lot lights poles: MOT to be chosen from toy soldier, lunge walk, bear craw, karaoke, side squat lunge; exercise to be chosen from: big boy, merkin, mountain climbers, flutter kicks, Freddie Mercury, plank jack, monkey humper; all 10 count in cadence; end with Airborne hip workout lead by Harry
MARY: none
ANNOUNCEMENTS: newsletter
COT: share, pray, accelerate
WARMUP: None
THE THANG: Head out to Munn to Harris make a right and a Right on Spring Blossom cross Sutton onto Sutton View past the Anchorman estate into Masons Bend and back. Some how it was uphill both ways?!?
MARY:
ANNOUNCEMENTS: Cannoli Run 5/17
COT:
WARMUP: boogie nights led a warmup while I grabbed some cardboard out of the truck
THE THANG: partner Dora (of course) with about a 400 meter run while your partner did varying counts of pull overs(100), dead lifts (150), bench press (200, curls (150) and swings(100).
Then we did 11’s with manmakers and Overhead press to finish it off
MARY: she wasn’t there
ANNOUNCEMENTS: cannoli run
COT: prayers for the families of one friend and one relative who are no longer with us.