Tag: Farmers Only

toilet paper options are plentiful

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Standard CoP warmup IC – SSH, WM, IW, broga stuff

Dynamic warmups to take us past the f45 suckers paying to workout at 5am… high knees, buttkickers, toy soldiers, karaoke

Pyramid style workout… run up and perform exercises up near COT, then run back and SSH for the 6.

Exercises: squats, merkins, flutters, CDDs, Lunges

Rep progression: 5, 10, 15, 20, 15, 10, 5

Finished Pyramid with 5 minutes left so circled up and did tempo versions of each exercise IC to finish off with a SLOW BURN

Thanks for the opportunity to lead Peachstand

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substi-Q at the pond

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My boy Poppins blew out his hammy doing something in the shower… sounds wild… so I figured PAX could chase me around for 45 minutes instead.

Pledge at 5:14 brief disclaimer and LFG

Out and back route up main street, right at light, turn around at QT.

Stopped a bout every 1/4 to 1/2 mile for in-cadence exercise escalator style.
Instructed PAX to join in on whatever exercise happening when they arrived

20 SSH IC
Add 5 merkins IC
Add 10 Squats IC
Add 15 OH Claps IC
Add 20 wide arm Merkins OYO
Add 25 LBCs IC
Add 15 Lunges IC

3.5 miles total

Feel better Pop

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Solid start to a Sunday

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Rucked up and headed out down through gold hill schools and up past light poles to Walmart parking and left onto stonecrest. Turned around at 30min.

Finished close to 3.8miles.

Solid mumble chatter and fellowship – great way to start a Sunday

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Sofrito is made with cilantro

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We had 10 @ the fastest AO in the East – <#C03NHG1RSS3> Some ran, some rucked, all enjoyed the perfect gloom weather and got stronger on the Holbrook route.

Thanks for the opportunity to run your great site, <@U05K5D10AG6>

Great work to these men, <@U063F72E8M9> <@U01E9QD5QQK> <@U061P7HUFRR> <@U050B5M1DGR> <@UGU3XR5RP> <@U06E4KT7NCA> <@U01BA80UZCY> <@U035XDY7ABC> <@U074CR7E49J>

THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Rolling hill around Baxter

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WARMUP: grab Sand bags and rock/weight vest
THE THANG: walk towards Baxter back road including Gadenia and rotate the 4 sand bags through the 8 PAX every 7 to 10 minutes. End it up with 3.75 miles fast walk.
MARY:
ANNOUNCEMENTS:
COT:

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Pendulum 8s

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WARMUP: mosey through the stopping points
THE THANG: Starting at top of Dave Gibson hill on middle school side and running to 160 we did 8s with 7 burpees at the top, 1 navy seal burpee at the bottom, 7 burpees at the top at 160 and 1 navy seal burpee back at the bottom. We reduced distance up Dave Gibson each round and went down to 6-2-6-2 on burpee- navy seal burpee.
MARY: she didn’t show up
ANNOUNCEMENTS: newsletter
COT: yep

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GTE-esque Beatdown

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We got about 3 miles of shuffling/running…

Buy in – run almost a mile, 60 merks, 60 big boys (partner holding feet), all timed.

With your partner, Shuffle run around the school and then a long pain station of ruck squats, bear crawling, swings, lunge walks and 30 ct plank holds. Repeated 4 times.

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Monday blues

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WARMUP: mosey, ssh, merkin
THE THANG: Four rounds of super sets with different MOT between.

station one: four rounds of 5 jump squat, 10 jump lunge, 20 squat mosey and then duck walk

Station 2: 3 rounds of 5 mike Tyson, 10 diamond merkin, 20 merkin. Mosey and then inch worm with merkin between.

Station 3: 3 round of 5 heels to heaven, 10 two count flutters, 20 lbc with a mosey up the hill between

Station four: 2 rounds of 5 wall walk ups, 10 cdds, 20 oh clap with bear crawl between.
MARY: 5 min emom of 10 burpees
ANNOUNCEMENTS: some
COT: yes

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