WARMUP: No
THE THANG: Running
MARY: No
ANNOUNCEMENTS: Christmas Party, Clave Boss, Jekyll/Pusher Wine Party in Feb
COT: Yes.. prayers for the Season we are in, kids finishing strong at school, Pax that are ill
-30-
WARMUP: mile 1
THE THANG: Munn to Harris to Sam Smith and retrace
MARY: nope
ANNOUNCEMENTS: Christmas party, CRI run, Acceleration project
COT: yes
THE THANG: some of us ran on the road – route was Munn Rd to Kingsley Park to 160. Roughly 1 mile loops. Encouraged PAX to go in opposite directions to encourage each other as we passed.
Most ran trails though.
ANNOUNCEMENTS: remember to do name-o-Rama next time…
WARMUP:
After a quick disclaimer, we moseyed around the shovel flag, picked up Olaf who was running a bit late, and made our way to the First National Bank to get shelter under their drive-through.
THE THANG:
COP (all in double count cadence): SSH x 25, windmill x 10, imperial walker x 20, merkin x 10/hold/mountain climber x 20/hold/RAH-LAH (legs if you got it)/6″/hold/6″/hold, hello dolly x 20, jumping lunge x 15.
Line up on one side of the drive-thru for Jacob’s ladder. Bearcrawl to the end of the drive-thru, do 1-5 burpees, and then bear crawl or crawl bear back to the start (5 trips up/back total)
Line up for an Indian Run around the Harris Teeter shopping center, and return to the bank drive-through for the Airborne Killer Hip Routine.
Mosey to the sidewall of Harris Teeter for extended wall sits. We did a 60s, 75s, and 90s sit (crowd pleaser). Mosey back to the bank drive through for 6 min of Mary:
Freddie Mercury x 20, Box Cutter x 15, Big Boy sit up x 20, LBC x 20, Superman Hold x 3 Mosey back to the shovel flag for some light stretching and COT.
MARY: See above
ANNOUNCEMENTS: CRI run this Saturday, Dec 14. The F3 Christmas party is Saturday, Dec 21, and spots are still available.
COT: Praise for Olaf’s daughter celebrating her 8th birthday today. She was not expected to live long following her birth and is truly a miracle child! Praise for Half Shell’s son who received the Let Me Run Boy award for exemplifying the principals of LMR on his team. Well done, young man!
The rain held off for most of the workout, but we stayed undercover at the bank for most of it. I found I had a lot of extra time today so threw in the wall sits on the flay. When I checked my weinke after the workout, I realized I forgot to do a 2nd Jacob’s ladder (crabwalk/dips) that was planned after the Indian Run. Oh well, we got it done this morning and the Pax put out a great effort as usual. Well done, men!
WARMUP: a short mosey followed by The usuals with some Apollo Ohnos thrown in.
THE THANG: mosey to the Pull Up bars, 5 PUs, 15 dips 10 Squats, run around to COT, 10 Merkins, 25 LBCs, 15 Apollo Ohon, back to PU bars. 3 rounds of this. Grab a rock and head to the field for some Murder Bunnies, overhead press, curls & rows. Put the rocks back head to a nice steep hill. 30 second plank at the bottom Burpees at the top, 5 trips. Native American run, guy in the back does 5 merkins runs to the front. Do this around the park head to COT.
MARY: 5 minutes rotating lead. Special shot out for the Big Boy Flutters, not fun.
ANNOUNCEMENTS: read the newsletter
COT: Pryaers for friends of Senator with serious health issues. Prayers for safe travels home for Training wheels visiting from Spartanburg.
WARMUP: nope
THE THANG: Kee it simple – Run Market St. to its end and back to Starbucks. Add on should time permit prior to 0600.
MARY: nope
ANNOUNCEMENTS: were voiced
COT: 5th core principle
A great way to start 1-0 on the week. Thanks for the call, Assassin. :eye:
We ran in the rain.
WARMUP: none
THE THANG: some ran trails and some did a Sam Smith/Baxter loop
MARY:
ANNOUNCEMENTS:
COT: prayers for Cobra Kai family, Praise for Luca’s 14th B-Day!!
WARMUP: SSH IW, Cherry Picker, Down Dog, Honeymoon, Merkins, Some light Broga stretch, Mtn Climbers, Sumo Squats.
THE THANG: Mosey to the back entrance. At light pole 1 30 second plank- run to light pole 2, 1 Burpee. Back to light pole 1 30 sec. Plank, run to light pole 3- 2 Burpees. All the way up the hill and back down. Got to 6 Burpees. Slow mosey back to COT.
A little Mary and finished off with a 30 second Body Destroyer!!
ANNOUNCEMENTS: Christmas party, D2D Bar
COT: prayers needed for family illness and parenting struggles! Praise for the men who came out!
WARMUP: tried to do SSH, but the Pax just wanted the route
THE THANG: south Munn Loop,
South on Munn, East on Harris, north on Jackson, west on 160
MARY:
ANNOUNCEMENTS: Sign up for FREE 4.01k Run https://criout.regfox.com/cri-401k-charity-fun-run
COT: