WARMUP: rucked to the trail entrance behind EarthFare
THE THANG: trail ruck around the trails while climbing up the terrible hill to gold hill middle school twice.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
1 burpee
SSH
Ain’t got time to sit around and flail our arms around. Time to GO!
THE THANG:
With coupons: 2x10lb dumbbells, one 25lb dumbbell, one 20lb ruck
yog to The Hill.
Pain stations along the way
Legs: 20ea
Squats
Bomb jacks
Monkey humpers
Lunges
Shoulders 20ea
CDD
Overhead press with coupons
Merkins
Gut 20ea
Plank jacks
Grave diggers
Peter Parker’s
Big boys – facing up hill
Summit the hill without coupons – alternating between run and bear crawl.
Return to COT the way we came. Arrived at 6:01AM
MARY: no time
ANNOUNCEMENTS: 4/20 workout
COT: yes
WARMUP: Standard COP
THE THANG:
Triple Threat
Neighborhood hill
Crazy Eights – Merkins, Flutters
Adjacent hill
DORA – Burpees, Squats, Monkey Humpers
Big Hill
10 Donkey Kicks,
Bernie Sanders Halfway,
5 Bomb Jacks, Run to top,
10 Dry Docks for time
MARY: Ablab
ANNOUNCEMENTS: AMRAP for Autism, Read Newsletter
COT: Prayers for Betsy and Craig for healing, and Divac’s M for the final leg of pregnancy.
Also referenced a book about work: https://www.amazon.com/Every-Good-Endeavor-Connecting-Your/dp/1594632820
Honor to Serve
WARMUP: Mosey, butt kickers, high knee, toy soldiers.
Windmills, SSH, Hillbilly Walkers
THE THANG:
Thang #1: 4 Corners around Empire Shopping Ctr. (4 rounds)
Corner 1 – 5 Merkins – 5 Bombjacks
Corner 2 – 5 Merkins – 10 Munkeyhumpers
Corner 3 – 5 Merkins – 15 Carolina Dry Docks
Corner 4 – 5 Merkins – 20 Mountain Climbers
Thang #2: DORA
100 EA – Dips
200 EA – Squats
300 EA – LBC’s
(partner runs to end of Lowe’s)
MARY: Flutters, Box Cutters, American Hammers
ANNOUNCEMENTS: Many Runs……..read the newsletter
COT: Prayers for Walker……..hoping for good results
WARMUP: not much
THE THANG: partner work: partner pushes across field, three trips back and forth with Kraken Burpees on either side, 3, 2, 1 was the count.
Next we busted out cindies and did a Dora with:
50 manmakers
100 goblet squats
150 flutter presses
100 curls
50 tricep extensions
First partner does exercise other partner runs lap around field.
After each set one partner has to murder bunny across field, then back after set, so on and so forth
MARY: American hammers, Heels to heaven, Freddy Merks and hello dollys
ANNOUNCEMENTS: Misogi Saturday, wild at heart starting on Wednesdays, bethel mens shelter mentorship program looking for men to step up!
COT: prayers for marriages and happy birthday Flounder! 77 and counting!
Ruck out and back to Sutton Road.
Lots of traffic on the way back, had to step aside as the Flight Plan crew flew by us.
Great discussion about our past week events and family,
WARMUP:
25 – SSH (Cadence)
10 – Windmills (Cadence)
15 – Moroccan Night Club (Cadence)
5 – Burpees (OYO)
Mosey the big outside loop over to the school doors.
THE THANG:
Jack Webb 1:4
1 – 8-count Burpee
4 – LBC
Mosey over to the bus stop man.
“Loredo”
6 Rounds
24 Air Squats w/Cinder Block
24 Merkins
24 Alternating Lunges w/Cinder Block
Run “Medium” Loop
MARY:
Popcorn abs work
ANNOUNCEMENTS:
AKA
COT:
Show to know
2 for a stroll through Baxter and back down 160 to COT. Lots of time to discuss. Family ancestry and world travels.
Great fellowship this am.
WARMUP:
Windmills
MNC
Low &Slow Squats
cyclops
Planks
Peter Parker’s
Downward dog
Upward dog
Hamstring stretch
Merkins
THE THANG:
11s with Mike Tyson’s and Sumo Squats, Mode of transport, Lt. Dans going one way
MARY: several exercises 3 min
ANNOUNCEMENTS: newsletter
COT: yes
Undeniably the Classic AO, my all time favorite, the place I started and the place I took a turn as site Q. Weezer has done a awesome job with this AO. It was an honor to lead.
karaoke
knee tar n’diaye
LBC
merkins
LS Squats
curb walkers
JACK WEBB
dips
high knees
butt kickers
more merkins
more squats
dying cockroach
imperial walker
hill billy walker
makhtar n’diayes
more merkins
more squats
Dora
mosey
shoulder tap
overhead clap
I’m sure I forgot a few things
*not in that order
**modifications were made
***counting was poor at best
****mumblechatter was as expected
noticeably absent … liver eaters
Looks like we made it,
Barry Manilow