Tag: Fogerty

Post BRR

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THE THANG: run through Kingsley until you give up or have to get back to COT at 0600

ANNOUNCEMENTS: Invergence on Saturday

COT: Lots of respectables, Wisdom abounds, take advantage

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Remember 9/11

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WARMUP:
THE THANG: partners up while partner 1 runs hill partner 2 does 9 burpees, 11 squat jacks, step ups until partner returns rinse and repeat for entire workout. Climbing stairs and being prepared for whatever comes our way is what we get to do and need to be prepared to do. Keep up the hard work.
MARY:
ANNOUNCEMENTS: inverted, convergence, golf
COT: prayers for our country and being the light to our neighbors. Show kindness and love

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The 6 Rights make a Left Baxter Loop

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WARMUP:

THE THANG: Run 3.2 miles on large Baxter loop :
Market
R on Gardenia
R on Morris Hunt
R on Downing
R on Berkshire
R on Tuckerton
R on Richard’s Crossing
Back to COT
MARY:
ANNOUNCEMENTS:
COT: fight or flight – what is your choice today?

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Dancing in Cadence at the Ballroom

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WARMUP: SSH, Merks, Mosey, Squats, Imperial Walkers, WAM, Plank Jax, Light Stretch.
THE THANG: 6 exercises with increasing reps each round (5,10,15) with a mosey across the bridge walkway towards the turf football field. Worked our way up the pyramid and then back down (reps of 5,10,15 – 15, 10, 5)
Finished up with a quick round of bench work ( step ups, incline Merks, dips)
MARY: 3 mins of Mary ( flutters, Amer Hammers, Freddie Mercs, Gas Pumpers)

ANNOUNCEMENTS: Invergence, Convergence, Bethel Men’s Shelter, and Golf Tournament.
COT: All 6 Pax shared prayers and praises

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Labor Day laps in Baxter for Flight Plan

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WARMUP: Um-yep
THE THANG: Baxter loops behind YMCA which covered Sixth Baxter, Sutton Rd and Market Street.
MARY: Does stretching count?
ANNOUNCEMENTS: Plenty of announcements- Invergence, Golf tournament and read your Sunday newsletter!!
COT: Yes

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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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4 horsemen

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The four Horsemen took to the parking lot at the ballroom. We contemplated rocking but opted not to go that route. We took a little mosey over to the back parking lot did a little warm up with some size straddle hops, Merkins, Moroccan nightclubs and a few other things we proceeded down to the lower parking lot ended up doing a few sets of exercises, Merkins mountain, climbers and shoulder taps the count was 15 did a lap around the playground then squats, monkey Humpers, and calf raises another lap big boy set up American hammers and flutters another lap and finish up with size straddle hops overhead collapse in Moroccan night clubs we headed back up For some bench work. Ended up with some derkins, dips and Irkens mosey over to the wall and sits up the steps down the steps, checked out the track. It was open. Headed back to COT that’s Mary close things out. All was good.

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