Tag: Gekko

“The Hip Thing” By Airborne

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WARMUP: What Warmup?
THE THANG: Run… far….
Head from COT to Munn. South on Munn to Harris St. East on Harris St. to the Godfather of hills in The Fort. Depending on the distance desired, take Spratt or Massey to 160 and back to COT for a total of ~4 miles.
MARY: Not necessarily Mary but Airborne brought out a 5 minute Hip workout to help with strength, tone and maintain the swim bod for the summer. It was a burner!
ANNOUNCEMENTS: Read your newsletter. Convergence on July 4.
COT: Prayers for calm minds and patience, Cakeboss’s family after losing his step-father and the Cox family who lost their father leaving behind two young children and a wife.

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The Alcatraz 3

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WARMUP: Mosey to Pitcairn Park boat ramp
SSH, IW, MNC, LSS, Merkins, Shoulder Taps, Mtn Climbers,
THE THANG: 11s Burppies at the bottom, LBC at the top then some dips and step ups, followed by Derkins Irkins and calf raises. Head back to Alcatraz, and the bottom of “the hill” for a Sisyphus run 10sec, 20sec, 30sec. Slow mosey back to COT
MARY: No Mary, but a @airborne Hip routine. Closed with Body Destroyer
ANNOUNCEMENTS: July 4th convergence, read your newsletter
COT: Prayers for Uber and his family as they head out on a 3 week road trip in his new camper van!

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Old Kingsley Loops

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THE THANG:
Suggestion was for Pax to run counterclockwise around old Kingsley business park loop, with the upgrade option of running an increased-paced segment around the pond within.
82% runners (14)
18% ruckers (3)
100% started their day up 1-0

Thanks Anchorman for the opportunity to lead.

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1st Time For Everything

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WARMUP: NONE….this is Clydesdales
THE THANG: a nice 4 mile loop: Down to Spratt…..Right on Harris……Back up on Munn rd….Bonus if you want.
1st time Q for the Clydesdales…..1st time I have Q’d and didn’t do the actual workout. Opted for the Ruck option.
MARY:
ANNOUNCEMENTS: Kenya Convergence. Boss Hogg’s going away party (although he already left?)
COT: Prayers for Luca/Vuvu family. Anchorman’s new business.

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Murph – Sweep the Leg style

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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

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hill loops with pavers

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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:

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Mostly Running with work

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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!

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Eight at Chupa

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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.

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Warming up the Canollis

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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.

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