Lots of new stuff in the football field. some wall exercises.
WARMUP:
mosey
3 sets of 10 dips and 10 Derkins
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats
THE THANG:
Light poles
10reps each exercise
Advance 1 poke at time
Go back to beginning stopping at each pole adding next pole each round
MARY: n/a
ANNOUNCEMENTS: 4th not July convergence…be there
COT: lots of prayers and praises🔥👆🏻
WARMUP: The scheduled Q was DR. The Pax sprang into action.
THE THANG: The 4 pax took turns leading small sets around the front and side of the AO.
MARY: Broga “The Pigeon” made an appearance.
ANNOUNCEMENTS: All of them.
COT: The good stuff.
WARMUP: SSH x 15, windmills x 10 and we’re off.
THE THANG: Peer led in a rotating fashion with short moseys in between. YHC began with 3 rounds of 6-count burpees, Big Boys, and Squats. 3rd round was cut short to pass Q to Bass. Round 1: Shoulder Taps, Peter Parker’s, Plank Jacks. Round 2: Plank Tucks (crowd favorite) overhead claps, MNC’s. Round 3: Dips, Derkins, Erkins and other stuff. Pass the Q to Foghat that included Mike Tyson’s, Bear Crawlls, Dips, and some stair work including bear crawls up the stairs. Try it, you’ll like it!
MARY: Gas Pumpers for Twister and more.
ANNOUNCEMENTS: Yep 7/4 Convergence
COT: Yes!
WARMUP: Totally improvised
THE THANG: 4 Qs around campus
MARY: Broga
ANNOUNCEMENTS: July 4th convergence at the Colosseum, shovel-flag handoff July 11
COT:
We ran 3-5 miles. Great weather and no chance of rain!!!!
Thanks Assassin for the lead!!
ANNOUNCEMENTS:
COT:
Running is FUN.
WARMUP: Mosey to the front(ish) of Lowes. Merkins, Squats and stretching happened and were glorious. Mosey to the North side of the strip parking lot to get to the thang.
THE THANG: 11’s – one side Merkins and Squats, the AO parking lot had Big Boys and Flutters.
MARY: Freddie Mercurys, Box Cutters, LBC’s and Flutters
ANNOUNCEMENTS: Blood Drive, July 4 convergence, Read your news letter.
COT: Prayers for health.
WARMUP: Mosey up bus lane, shuffle mosey shuffle mosey
Hillbilly Walkers, cherry (strawberry) pickers, sumo squats, monacan night clubs
Mosey to slight hill to loading dock
7s: Bombjacks/ Carolina Dry Docks
THE THANG:
Mosey to Band lot
Snaking through the lot with 15 pain station’s, in between moseying
5×15 burpees-75
10×15 Merkins-150
15×15 squats-225
MARY:
N/A
ANNOUNCEMENTS: HIM camp 🤨 sign up
COT: prayers for parents traveling, participating in HIM camp, my travel to NJ and my mother’s grieving loss of stepdad
WARMUP: we
THE THANG: ran
MARY: 4.5
ANNOUNCEMENTS: miles
COT: amen