WARMUP: .5 mile mosey
THE THANG: 100m x 4 followed by 400m x 9
MARY: N/A
ANNOUNCEMENTS: d2db10k is right around the corner and shirt cut off day is quickly approaching
COT: praises for health
WARMUP:
Mosey to High School Parking Lot
25 EA – SSH
10 EA – Windmills
10 EA – Imperial Walkers
10 EA – Hillbilly Walkers
THE THANG: #1
Four Corners: (4 rounds)
Corner #1 – 3 Burpees – 5 Bompjacks
Corner #2 – 3 Burpees – 10 Jumpsquats
Corner #3 – 3 Burpees – 15 CDD
Corner #4 – 3 Burpees – 20 Mountain Climbers (single count)
THE THANG #2
Dora
100 EA – Merkins
200 EA – Squats
300 EA – LBC’s
MARY: None
ANNOUNCEMENTS:
COT: Prayers for PAX Health
WARMUP:
THE THANG: Ran to the Ridge and back. 5 miles
MARY:
ANNOUNCEMENTS:
COT:
It’s baaaaaaaaaack for year three!
www.D2DB10k.com
1/28/2023
10:30am – Walkers/Ruckers
11:00am – Runners
The hardware is sweet, the gear is swanky, the charities serve sincerely, and the route stays strong! Registration link and route map are up on the website.
Cost is $50 and includes the race shirt, race bag, and finisher medal. Registration deadline cutoff for shirts in 1/7/2023
Running this 10k could be the greatest thing you’ll do during the 11:00am hour on 1/28/2023. Just let that ruminate in your mind.
Bring your friends, families, spouse, children, co-workers, enemies, girlfriend, boyfriend, non-labeled romantic partner, and/or generic acquaintances. Let’s go!!!
WARMUP: light jog
THE THANG: original seabiscuit route
MARY: N/A
ANNOUNCEMENTS: sign up for D2DB10K
COT: prayers for families
Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.
Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.
HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT
WARMUP: run to middle school track
THE THANG: 3 exercises, one lap on track, rotating mode of transportation through speed zone
MARY: the run back
ANNOUNCEMENTS:
COT:
WARMUP: mosey to the corner of Thomas Knapp & Kaja ct
THE THANG: speed work 5,4,3,2,1
MARY:
ANNOUNCEMENTS: @hardwood is a MAN among boys
COT:
WARMUP: If you consider an almost 1 mi run with toy soldiers, karaoke, NUR and 60 merkins a warmup, then yes
THE THANG: broke up into three groups of three for 4 rounds of pain stations…
First round:
Group 1- 20 pullups
Group 2 – run around small parking lot
Group 3 – 30 burpees
2nd Round
Group 1 – 15 pullups
Group 2 – run
Group 3 – 50 merkins
3rd Rd.
1 – 5 pull ups, 10 squats, 15 calf raises
2- run
3 – 50 flutters
Rd 4
1 – 50 squats
2- run
3- 25 Mike Tysons
Run back towards COT, got in some wall sits with 5 merkins each
MARY: More merkins and some supermans
ANNOUNCEMENTS: tons of stuff going on
COT: prayers and praises!
WARMUP: Only if you showed up early.
THE THANG: The MURPH (in honor of Lt. Michael P. Murphy)
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
MARY: Yes – Led by those that finished with time to spare.
ANNOUNCEMENTS: Shieldlock challenge and various other happenings found in your weekly newsletter.
COT: It happened and was important for the 16 of us in that B.O.M.