WARMUP: no
THE THANG: running
MARY: water
ANNOUNCEMENTS: yes
COT: yes
we counted everyone who launched or participated in COT. Some ran, some are in middle management and had a meeting. I was told B.O.B. was in attendance.
Dave Mustaine is overrated
Alex Skolnick is underrated
Looks like we made it,
Barry Manilow
Found out this morning that there are some differing opinions of what a moderate AO means…
WARMUP: Disclaim and mosey between Vape shop and Empire. Circle up for SSH, shoulder taps, merkins, mtn climbers all in cadence.
THE THANG:
Manion memorial WOD
(moderate version =slick)
7 rounds
29 LSS (IC)
1/4 mile run
Finished and had about 15 minutes left.
Merkins and overhead clap progression
MARY: assortment of exercises called and led by PAX around the circle
ANNOUNCEMENTS: Canoli Run, trash pick up, rock 10 yr, Jaeger
COT: yup
WARMUP: Mosey SSH, windmills, imperial walkers, hillbilly walkers.
THE THANG: do 3 exercises 25 reps each then run
Merkins, dips, derkins, irkins, Peter Parker’s, Parker peters, mtn. Climbers, squats, lunges, calve raises, dry docks, LBCs, flutters, big boys. Maybe a few others.
MARY: Wheezy Jefferson’s , hello Dolly
WARMUP: Yes – Mosey stretch SSH, Squats, Merks, Cherry Pickers, Nightclubs.
THE THANG: Crazy 8s ( Squats, Merks, and BBs) Followed by a ladder that started with Reps of 5 Bomb Jax, adding one rep at the next 5 rungs of the ladder ( Diamond Merks, Donkey Kicks, BBS, Plankjacks, and….Liberty Bibberty 7s which included BearCrawl as mode of transportation.
MARY: yes- 3 min pass the exercise around the circle
ANNOUNCEMENTS:
COT: Shovel Flag hand off Bushwood to Liberty Bibberty!!
WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out
WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off
Since we are all respectable and it was raining we stayed dry under the awning.
WARMUP: SSH, Moroccan night clubs, overhead claps, windmills, imperial and hillbilly walkers. Mosey around the big circle
THE THANG: One minute of 3 exercises with a lap between 6 exercises. Sets of 10 each for 1 minute. Burpees, SSH, overhead claps rest, hello dolly, dips, monkey humpers-run- plank jax, Amer hammers, squat jumps, rest, seal jax, flutters, lunges-run- CDD, mtn climbers, LBCs, rest, squats, merkins, SSH – run. Repeat until 5 min left
MARY: flutters, hello dolly, LBCs, gas pumpers, Amer hammers, weezy Jeff, Freddy mercs
ANNOUNCEMENTS: litter pickup 4/27
COT: prayers.
Some did reverse Alabama and whiteville park and others did 8mi going to FT Mill Elementary and then back to Panera.
WARMUP: None
THE THANG: 1.75 out and back for a total of 3.5 miles. Option to add on 2 loops around the very large building for another half mile.
MARY: Yes – handful of the fast runners
ANNOUNCEMENTS: CSAUP, Bethel Men’s Shelter, Litter Pick up coming soon, Canoli Run….
COT:Well done well attended and knocked out in a timely manner.
WARMUP: Mosey, Abe Vigoda, baby arme circles, MNC, honeymooners, downward dogs.
THE THANG: Line up against wall, each Pax did a bear crawl, burpee, plank jack.
Mosey between Persis Grill, Lowe’s and up & down parking lot. Each corner Pax will pick a card, do the work out and mosey on.
MARY: None
ANNOUNCEMENTS: Blood Drove, read your newsletter.
COT: Prayers for students & Pax traveling out of area, sick family members.