WARMUP:
– Stayed in the car with the heater on until it was time to start.
THE THANG:
– Toured the jungle of Massey ->2.58 miles total
– Neff to Dudley to Felts and return
MARY:
ANNOUNCEMENTS:
– Bethel Men’s Shelter
– March Madness event
COT:
Warmup
SSH
Moroccan Nightclubs
Michael Phelps
Low Slow Squat
Merkin
Broga
Bear Crawl and Crawl Bear w partner
Duck walk and squat
Karaoke and LBC
Hill work
Merkins /Bear Crawl
Squats/Lunge Walk
Carolina Dry Dock/Toy Soldier
Big Boys/Power Skips
4 rounds
5
10
20
40
Mary was all upright alright
ANNOUNCEMENTS: newsletter
COT: staying warm
WARMUP:
– Moroccan Nightclub
– Windmill
– Cherry Picker
– Imperial Walker
THE THANG:
– Circuit – 45sec exercise & 20 sec rest
– Curls or Man Makers
– Merkins
– Plank Jacks
– Leg Lifts
– Mountain Climbers
– Lunges
– Squats
– Box cutters
– Flutter Kicks
– American Hammers
– Big boy situps
– Goblet Squat
– Imperial Walker
– Shoulder Taps
– Jump Rope
– 2 Pain Stations
– Station 1
– Side Straddle Hop
– Donley Kicks
– Penguins
– Station 2
– Merkins
– Plank Jacks
– Shoulder taps
– Qty 5 – 10 -15 -10 – 5
MARY:
ANNOUNCEMENTS:
– Read the newsletter
COT:
WARMUP:
– Moroccan night club
– Windmill
– Cherry pickers
– Imperial walker
THE THANG:
10 rounds
– 6 Burpees
– 10 Side Staddle Hop
– 6 Mike Tyson’s
– 10 Squats
– run around island
Pain stations
– Station 1
– Mountain Climbers
– Squat Jumps
– Flutter Kicks
– Station 2
– Merkins
– Plank Jacks
– Should Taps
– Qty 5 – 10 – 15 – 10 – 5
MARY:
ANNOUNCEMENTS:
COT:
– Read the newsletter
WARMUP: Mumblechatter
THE THANG: 4.25 miles Munn to Harris to Ardrey to loop around WEP and back.
MARY: Heck no…
ANNOUNCEMENTS: Adopt A Highway, Bethel, May Overnight Ruck, Break the Dam, Read Newsletter
COT: Solid thoughts and prayers shared with many prayers lifted for healthy and healing.
WARMUP: Run slower
THE THANG: run faster (see map)
MARY: run the parking lot
ANNOUNCEMENTS: Lots of opportunities to go for runs
COT: Patience, one key is setting aside your expectations.
WARMUP: yep, lots
THE THANG: four circuits, chest, legs, abs l, cardio, merkins- reg, wide arm and diamond, jump squats, squats, wall squats and 11’s
MARY: no time
ANNOUNCEMENTS: FNG drive
COT:
WARMUP:
THE THANG: running in circles around Kingsley
MARY:
ANNOUNCEMENTS:
COT:
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot
The Thang:
1. Light Poles:
Light Pole 1: 10 Merkins
Light Pole 2: 15 Jump Squats
Light Pole 3: 20 Big Boys
Light Pole 4: 25 Calf Raises
➡ MOT: Lap 1: Mosey between poles, Lap 2: Bear Crawl between poles, Lap 3: Crab Walk between poles
2. Partner Work Benches:
P1: 20 Incline Merkins
P2: Run up and back on from Cone to cone
Repeat with:
20 Decline Merkins
20 Step Ups
20 Tricep Dips
3. Dora:
Partners:
100 Peter Parkers
200 Lunges
300 Seal Jacks
➡ One partner works, the other jogs from Cone to cone.
Announcements:
Read your newsletter
COT:
Prayers and Praises
WARMUP: CP, WM HW and the “other walker”
THE THANG: mosey to the CFA parking lot where a giant deck of cards was found. Board was also conveniently located on a rock. After shuffling we took turns pulling cards and doing what the board said to do
MARY: nope
ANNOUNCEMENTS: Trash pickup and Cannoli run
COT: