WARMUP: no
THE THANG: 3.3 miles total, brought a 60lber with us. Mixed in some squats, dips, bear crawls.
MARY: no
ANNOUNCEMENTS: read newsie
COT: yes
We did a little warmup with the usual exercises. I proceeded to introduce the topic for thought. What costume are you wearing? Are you being an imposter?
Mosey over to the first stop for some 4 corners. 3 exercises then a lap around the parking lot. Kinda went like this merkins, mtn climbers, shoulder taps 10,15,20. Take a lap. Squats, monkey humpers, calve raises 10,15,20. Take a lap. LBCs, American hammers, flutters 10,15,20. Take a lap. Side straddle hops, over head claps,Moroccan night clubs 10,15,20. Take a lap. Mosey to the next spot behind Lowe’s. Rail work with dips, irkens, derkins with a bear crawl across lot. Headed to the wall for some sitting and merkins. Back to COT for the finale. Wrapped it up with we should be putting on the full armor of God and not covering ourselves up with costumes. Eph. 6:12-24
WARMUP: assorted stretching, grunting, groaning, whining about the cold
THE THANG: FMHS to new Kingsley, out/back to 21, around Sunbelt parking lot, back out. Studs add old Kingsley.
MARY: assorted stretching, grunting, groaning, whining about the cold
ANNOUNCEMENTS: Bourbon & BBQ, Trash pick-up, Christmas Party, read your newsletter
COT: as per usual
WARMUP: yea. I wanted to ruck sub 15min miles, so we did a little: SSH, IW, HW
THE THANG: Ruck .75 miles, Ruck-Shuffle .25 miles
20-15-10-5 stops every mile with the ruck on
– 20 lunges
– 15 squats
– 10 merkins
– 5 burpees
MARY: closed us out
ANNOUNCEMENTS: 11/7 Bourbon and BBQ, 12/12 Xmas Party
COT: was held. grateful for another day to be better.
WARMUP: N/A
THE THANG: Miles and Smiles
MARY:
ANNOUNCEMENTS: read your newsletter tonight
COT: Patience
WARMUP: Yes
THE THANG:
Mosey to Print Shop
Partner Dora
25 – Pull Ups
50 – Dips
75 – Squats
100 – LBCs
Partner run around the building
Mosey to lot at top of lot at Watson and Monroe White
5 burpees
Mosey to COG lot
Partner Dora
50 burpees
100 MNC’s
150 flutters
Mosey to corner of Main, Academy and Railroad Ave
Hold Plank, wait for the 6
Mosey to Massey
Up Massey and down
Merkins at top
Squats at bottom
MARY: Yep
ANNOUNCEMENTS: Newsletter
COT: Every time
WARMUP: ssh, cherry pickers, imperial walkers, Moroccan nightclubs
THE THANG:
Part 1 –
Mosey over to pull up bars for station 1, run down to bottom of hill for station 2
Station 1 –
5x pull ups
5x sandbag man makers
10x merkins
Station 2 –
5x burpees
5x jump squats
5x jump lunges
Part 2 –
Round 1 –
1 x sandbag man maker/burpee in the center before each corner
5 x merkins
5 x hello dolly
5 x flutters
5 x American hammers
Each round add 1 rep in center and 5 reps at corners. All got around 5 rounds in.
MARY: yes
ANNOUNCEMENTS:
COT:
WARMUP: Flutters and SSH
THE THANG:
4 rounds of:
10 goblet squat
10 rdl each leg
One arm oh carry lunge walk around 100’
Mary
3 rounds of:
Bear crawl with bell
10 snatch each arm
10 thruster each arm
Mary
5, 10, 15 reps of:
Single arm clean and press
Lunge each leg
Kb pull through
MARY: she was there
ANNOUNCEMENTS: yea
COT: yea
WARMUP:
– Moroccan nightclubs
– Windmills
– Cherry pickers
– Imperial walkers
Mosey to benches and do a W.A.S.H.
– 50 hand release Werkins
– 50 American Hammers
– 50 Step ups (25 each leg)
– 50 Hip thrusts
THE THANG:
Mosey to poles
There are exercises at each pole around the middle school bus loop. Stop at each pole, starting with 1, compete exercise, then return back to starting pole and do one burpee per pole (1 burpee for pole 1, 2 burpees for pole 2, etc.). Run to next station, but stop at each station you pass and complete those exercises, run back to start.
Pole 1 – 5 Mike Tyson’s
Pole 2 – 10 Merkins
Pole 3 – 15 Squats
Pole 4 – 20 Monkey humpers
Pole 5 – 25 Big boy sit-ups
Pole 6 – 30 Diamond Merkins
Pole 7 – 35 Leg raises
Pole 8 – 40 Carolina Dry Docks
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: gear up
THE THANG:
Partner up.
Round one weight vest and rucks on:
Partner one starts bag tosses while partner two completed ten sandbag squats and ten sandbag deadlifts then front carry’s to partner one. Partner two then bag tosses while partner one completes ten sandbag squat and ten sandbag deadlift then front carry’s to meet partner two. Both mosey back to the start where the kettlebells were left for ten swings and ten merkins. Mosey back to where the sandbags were left. Rinse and repeat for a small parking lot lap.
Round two:
One farmer carry both bags while the other farmer carry the kbs. Switched as needed but completed three burpees each time you switch. Big lap.
Round three: repeat round one for a smaller lap
Quick round of ten right arm kb snatch, ten goblet squats, ten left arm kb snatch, ten goblet squats and ten merkins.
MARY: some
ANNOUNCEMENTS: some
COT: It’s ok to let the ones you love know that you are grateful for them and appreciate all they do for you. It doesn’t have to be a special occasion or for any reason. Let them know.