THE THANG: Pre-run optional then 6 hit Trails, 14 hit pavement
ANNOUNCEMENTS: Christmas Party, Cold Weather Drive for WNC, & Read your newsletter
COT: Ball of Man-Closing Prayer
WARMUP: 45 SSH, 10 windmills, plank and some stretching
THE THANG:
4 corners (in a rectangle)
PARTNER WORK
First lap
Partner 1 Bear crawls the long part of the rectangle while partner carries both bells in an suitcase carry
At halfway point switch places or as needed
100 halos- 25 of each at each corner
100 skull crushers- 25 of each corner
For short part of rectangle partner 1 does lunge walks and partner two does overhead carry with both bells, again switch halfway or as needed
Second lap same MOD
100 goblet squats
100 bent over rows
We had an odd number so the second group figured out a way to have someone always crawling and two ppl using bells to do work.
MARY:
20 American hammers with bells
Flutters
Pickle pointers
ANNOUNCEMENTS:
Golf outing
Lots of discussion about WNC insurance, ultimately the fraud of such predatory companies, but more importantly the good men and women that are helping those in need which is anticipated to last well into the winter, Jcruise plugged an organization 2nd wave specifically designed to bring relief when this “first wave” is done.
Thanks for the callout 3D
COT: yes
Do 30 side straddle hops. Ran to the high school. Stop in the parking lot do lunge walks halfway down the parking spots, do 5 pushups, bear crawl the other half, do 5 burpees . Repeat back to the start. Split into partners. Do 100 drydocks, 200 big boys, 200 merkins, 200 American hammers, 100 squats in rotating fashion while the other runs to the end of the parking lot and back.
WARMUP: SSH, WM, CP, HW, yoga-esque stretch
THE THANG:
3+ rounds of 5 exercises with varied cadence to yield full body burn:
Flutter Press, Bicep Curls, Shrugs, OYO 25 Sumo Squats, OYO 25 KB Swings
Nur halfway up the hill, Run back (calf raises until 6 returns)
LBCs
Uneven Merkins
Standing Side Crunch
OYO – 30 Goblet Squats
OYO – 30 Deadlifts
Nur halfway up the hill, Run back (calf raises until 6 returns)
American Hammers
Rows
Tricep Press
OYO – 20 Two Hand Clean Press
OYO – 50 Calf Raises
Nur halfway up the hill, Run back (calf raises until 6 returns)
MARY: Unfortunately
ANNOUNCEMENTS: see newsletter – golf outing, chili cookoff, keep WNC donations coming
COT: prayers for growth in times of suffering
Warmup
SSH
Imperial Walker
Hillbilly Walker
Merkin
Honeymooner
Downward Dog
Mosey to bottom parking lot
Parking lot bear crawl
Crawl 1 space do a burpee
Crawl another spaces do two burpees
Crawl 10 spaces
Lunge same deal
Lunge 1 space do a big boy sit up
Lunge another space do another sit up
Half bear crawl and half lunge walk final set in lot
Mosey to bottom of hill
Dora
100 merkins
200 squats
300 LBC
Partner runs to top of hill and returns
Bear crawl 3 lights up hill Mosey to COT
Mary
Pledge Allegiance
Run up Massey stop at Harris 15 Merkins 15 LBCs, 15 Squats
Run to Ardrey stop 15 Merkins, 15 LBCs, 15 Squats
Run To White stop 15 merkins, 15 LBCs, 15 squats.
Run to bottom of Harris stop 15 merkins, 15 LBCs, 15 Squats
Rinse and Repeat two more time for 3+ miles.
QSchool type workout
Mission, Principles, Eastward Expansion
WARMUP: Lap around the big bus loop. Definitely longer than I was expecting and hoping, but we made it.
THE THANG: Tabata lead by the Seconds Pro AI genius. 50 seconds on and 10 off. A lap around the small drop off loop every 5 exercises. Any time remaining on those 2 minutes was earned rest
Merkins
Squats
Flutters
Donkey Kicks
RUN
Calf Raises
Mountain Climbers
Side Straddle Hops
Al Gore
RUN
Box Cutter
Plank Jack
Lunge
Dry Dock
RUN
Seal Jack
High Knees
Monkey Humper
Freddie Mercury
COT: It happened