WARMUP: plank
THE THANG:
World’s greatest push-up, bear crawls, power skips, fire hydrants, sprinting up the hill
MARY:
ANNOUNCEMENTS: welcome to the new guy Rocco who carried a water bottle around the whole workout so we named him after a Waterboy reference Boucher
COT:
WARMUP: none
THE THANG: run around Kingsley. Don’t get lost and don’t die. Didn’t get wet hence dry bones but wet feet.
Read newsletter for announcements.
WARMUP: All the classics
THE THANG:
Wall Sits
Two Pax did 3 burpee broad jumps and lunge walked back to the wall. Repeat until all pax have gone. 2 Rounds
7’s on the Hill
Mountain Climber and Merkins
In the Chick-fil-a upper parking lot
Using the guard rail – 10 dips and 10 Irkins (3 rounds)
Partner Workout
100 reps of each exercise, the timer is partner-run a lap around the parking lot.
Merkins, OH Claps, Gas Pumpers, LBCs, Plank Jacks, Imperial Walkers, SSH
MARY: No Time
ANNOUNCEMENTS: Stuff a bus, Bethel Men’s Shelters, Pigskin Pickems
COT: Closed in prayer
WARMUP:
THE THANG: we started our adventure with 8 hardy souls this morning and returned 45 mins later with 14
The official route was munn to Harris – turn right, go under 77 and take second right into neighborhood. Cross Sutton rd and keep going straight on Sutton view until it ends. Turn around and head back the way we came – uphill, both ways
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
– Moroccan nightclub
– windmill
– Imperial walkers
Mosey w/out bell
– 20 merkins on curb in cadence, mosey
– 20 low slow squats, mosey to COT
THE THANG:
– Lunge in front of church
– Count off by 3, set up for suicides
Board 1
– 10 man makers, run
– 15 goblet squats, run
– 20 lawn mower pulls – 10 each arm, run
– 25 American hammers – single count
Board 2
– 10 curls, run
– 15 low slow squats, run
– 20 halos, run
– 25 big boys, run
Board 3
– 10 upright rows, run
– 15 figure 8’s, run
– 20 overhead press – 10 each arm
– 25 lbc, run
Board 4
– 10 snatches, run
– 15 kettle bell swings, run
– 20 lunges – 10 each leg, run
– 25 box cutters, run
MARY:
Flutters
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Exercises:
1-Burpee
2-Lunges each side
3-Windmill Merkins
4-Penguins each side
5-Peter Parker’s
Stops:
5 Banks between STL and Gold Hill
Rinse and repeat on the way back
MARY:
10 LBC IC
ANNOUNCEMENTS:
Newsletter
COT:
Show To Know
WARMUP: SSH, IW, Merkins, Deep Leg Stretches then Mt Climbers
THE THANG: 400ish M run after each exercise. Counts were 20, carry’s were to the Handicap lot.
1. Farmer Carry
2. Sing Leg Deadlift
3. Lunge
4. Snatch
5. Man Maker
6. Goblet Squat
7. Rack Carry
8. Push Press
9. American Hammer (4 ct)
10. Tri’s
11. Curls
12. Swings
MARY: No time
ANNOUNCEMENTS: Garbage Pickup, Stuff bus and Gloom schedule
COT: Hard resets are sometimes necessary to realign to true north
WARMUP: SSH, IW, CP, down dog
THE THANG: laps on the FMHS stadium track, with some bleacher stairs mixed in
MARY: LBC, American Hammer, flutters, shoulder taps
ANNOUNCEMENTS: same as items and newsletter
COT: prayers for safe travels, start of school year, natural disaster victims, marriages, and others both said and unsaid
Original NASCAR loop was Omaha’ed due to construction :construction: . When in doubt just run to Kingsley. Miles were had, smiles were enforced.
JWow
WARMUP:
30 SSH IC
10 Windmill IC
THE THANG:
Lightpost BLIMPS Ladder
Odd light posts each have a new exercise
1. 5 Burpees
3. 10 lunges (each leg)
5. 15 Imperial Walkers (each leg)
7. 20 Merkins
9. 25 Plank Jacks
11. 30 Squats
Run to next station, complete exercise, run to beginning to start next ladder
MARY:
No time
ANNOUNCEMENTS:
Sweaty Barry
COT:
Keep It Simple