Attempt to meet the 3 mile requirment for sweep the leg and mimic a Murph workout…
Ran 1.5 miles and ended up at middle school.
100 reps – Shoulder taps (double count)
200 reps – Freddy mercuries (double count)
300 reps – Imperial walkers (double count)
Run 1.5 miles back to CoT
WARMUP: mosey down David Gibson to nature trail entrance.
THE THANG: climb up freshly trimmed path up hill to middle school parking lot where coliseum meets. Split into two teams, 4 men each. Perform sighting lap of loop (for safety) before grabbing two pavers and racing around loop. Objective is to create tallest tower of bricks in time allowed. Halfway through time we reverse the direction of travel to gain a new perspective on the route. Sasquatch said it best when asked which way is the worst? His response “whichever way you’re carrying bricks is the worst”
MARY:
ANNOUNCEMENTS: 30 Days to Understanding the Bible book study going on you should join us.
COT:
WARMUP: run 1/2 mi.
THE THANG: run4.5 miles 1/2 mile 40 each merkins and ssh, next turn 30 each, 20, 10 each. of two exercises. sprints at the end!
MARY: times up
ANNOUNCEMENTS:
COT: prayers and praise for many!
WARMUP: SSH, LSS, EW, Merkins, a little stretching.
THE THANG: rucked the big loop at Kingsley, stopped for some PT along the way
Overhead Press
Rows
American Hammers
Swings
Curls
Flutters with Press
That sort of thing
MARY: broga by Cobra Kai
ANNOUNCEMENTS:
COT: prayers for the sick. Prayers to be the men we’re called to be.
disclaimer
Run to kingsley. do one mile loop as many times as you can before time runs out. every half mile increase speed to 5k pace for about 60 seconds.
read newsletter for important announcements.
WARMUP: n/a
THE THANG: 4 mile backwards Alabama run
MARY: my hip thingy
ANNOUNCEMENTS:
COT:
WARMUP: none
THE THANG:
Route included a Little Ceaser drive by then over and around FM, back up Jackson to COT. Most got 4, some got 5.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey to the flag for pledge and mosey from there to the basketball courts for warm ups including flying squirrels.
THE THANG: PAX took the hill – 4 & 27of various exercises at each light pole always returning to the start line after each set.
MARY: time for one minute of protractors.
ANNOUNCEMENTS: happened
COT: 5th core principle
The book was closed on Matterhorn at 0600 on 4/27/23.
WARMUP:
Warmup Type Reps
Front Straddle Hops to Seal Jack Cadence 5
WalkOutPlankMerkin Single 5
ChickenWinSideStrdlHop Cadence 5
DownDog to Honeymooner OYO 5
THE THANG: Traditional body builder focused workout with the goal of complete muscle exhaustion to precipitate growth. The heaviest weight was used possible with a maximum of 5 reps with perfect form. Each target muscle flight started with a pre-fatigue movement without weight focusing on squeezing the muscle followed by a movement breakdown of lower target, upper target, full range motion. Then three, five second negative sets followed by a 15 second isometric or power hold to blow out the muscle. Each flight concluded with a plyometric exercise accompanied by a targeted muscle exercise again. The Weinke floated away several times!!
Biceps Legs Chest Core Triceps Back Shoulders
Curl R SumoSq R Pullover R Plank R OH Press R GoodMrng R UpRow R
PF – NoWt 10 PF – NoWt 10 PF – NoWt 10 SP L/R 10sec PF – NoWt 10 PF – NoWt 10 PF – NoWt 10
Lower 5 Lower 5 Lower 5 SphxToeTap 10r Lower 5 Lower 5 Lower 5
Upper 5 Upper 5 Upper 5 SP L/R Cr 5r Upper 5 Upper 5 Upper 5
Full 5 Full 5 Full 5 Inchworm 5 Full 5 Full 5 Full 5
Negative 3/5s Negative 3/5s Negative 3/5s BoatDec 3/5s Negative 3/5s Negative 3/5s Negative 3/5s
Force 15 secs Force 15secs Force 15secs SP/LR wBell 15s Force 15secs Force 15secs Force 15secs
Plyo RunHold 15secs SumJackHld 15secs SealJacks 15secs BBallShooter 3es FrtStrJackHold 15secs PlankBtKick 15secs AroundW 3es
Palm Up Bell2chest NoBell BellOverhead BellDown OnTipToes
DiamdHold Jump
MARY:
ANNOUNCEMENTS: Cannoli Run, AKA.
COT: Prayers for VUVU’s son and Cakebosses Brother, along with additional thoughts for parents, children, and school administrators as the school year comes to a close. AYE!
Running running running and then back to where we started.
4.4 mile route.
Hardee’s closed for good yesterday so no stop for a biscuit on the way by.