WARMUP: 2.25 mi pre-run
THE THANG:
50KB Swings
100 KB Pullovers
200 Merkins (100 with each hand on the bell)
300 goblet squats
50 KB Swings
MARY:
ANNOUNCEMENTS: Dam2Damn Bar
COT: Dojo’s sister, Spectre’s son
Wrestling practice, three periods
Neutral position: lunges with Bell, five man makers on the whistle
Bottom position: 45 seconds swings, then bomb jacks, three sets – 45 seconds skull crushers, American hammers, three sets
Top position: 45 second, right then left, three sets; 45 seconds shoulder presses, then shoulder extensions, three sets
Words of affirmation, show some love.
THE THANG:
Run 3.1 miles east on 160 to Springs Complex (or some other modified distance) and back. Total mileage of called route 6.2 miles. Some modified up, some modified down.
6 minute AMRAPs of 3 movements with lap in between:
1 —–
Russian twist x10 (4cnt)
Chest Press x10ea (each arm)
Lat Pull Down x10
2 —–
Thruster x10
Front Raise x10
Monkey Curl x10
3 —–
Swing x20 (or 10ea)
Tricep Ext x10
Row x10ea
4 —–
Man-maker x10
Overhead Press x10ea
Deadlift x10el (each leg)
WARMUP: Abe Vigoda, Cherry Pickers, Downward Dog, Flying Squirrel,, Hillbilly Walker, Honeymooner, Imperial Squat
Walker, MNC, SSH
THE THANG: Four decks of cards at every other light pole, pick 3 from deck in rotating fashion, karaoke mosey, nur to each light pole, rinse & repeat.
MARY: None
ANNOUNCEMENTS: Blood Drive, Damn2Damn sign ups
COT: Students returning to school, Dojo’s Mother-May she rest in heavenly peace.
WARMUP:
THE THANG: run nun, Harris, Sutton, back on Sam Harris, back on harris, back on Nun
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
The regular season football season came to a close yesterday and so did our Pigskin Pick’em fundraiser for the FM Schools F3 scholarship fund.
We raised $333 dollars that will go into the FM F3 Scholarship fund :
College Pick’em (9 participants)
1st place @Sprocket won $86
2nd place @Kermit won $22
NFL Pick’ems (9 participants)
1st place @Badlands won $108
2nd place @Sprocket won $27
Thank you all for playing and I am looking to maybe do this again next season.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions
WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions
WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions