WARMUP:
THE THANG: 3 Laps around Kingsley 3.2 miles
MARY:
ANNOUNCEMENTS:
COT:
The Quad: 4 PAX. Small enough to be an intimate dinner party; strong enough to reshape the concrete.
The Main Event: Four Corners. Because why just run in a straight line when you can suffer at every cardinal direction? We ran, we reached a corner, we paid the toll in pain, and we repeated.
The Leg Destroyer: 100 Step-Ups. Pretty sure we collectively climbed a small mountain. Our quads are currently holding a press conference to protest tomorrow's alarm.
The Remix: A spicy, chaotic blend of other exercises thrown in just to make sure nobody could breathe properly.
The Verdict: No tuxedos, no disco balls, just four dudes putting in work while the world slept.
If you missed it, your calves thank you, but your pride shouldn't. See you at the next beatdown!
WARMUP:
THE THANG: 3.33 miles.
Kingsley Loop with Sunbelt parking lot
Crossed 160 into Old Kingsley and back to COT
MARY:
ANNOUNCEMENTS: Men’s Shelter
COT: yes
WARMUP:
20 windmill
20 cherry pickers
20 imperial walkers
20 low and slow
THE THANG:
Mosey to the basketball court
20 count downward dawg
20 count high plank
20 LBC
Down and back
3 rounds
Mosey to the wall
Wall sit
Lunges
Burpees
Wall ball
MARY: Big boys, flutter, more LBC
ANNOUNCEMENTS: Bethel
COT: Family and Health
WARMUP:
THE THANG: 3.5+ laps around Kingsley
MARY:
ANNOUNCEMENTS: Yes
COT: Yes
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: solid warmup
THE THANG: work, work, work
MARY: some core
ANNOUNCEMENTS: bethel men’s shelter, 4th of July converge
COT: prayers and praises all around
Rucked thru Kingsley to Springs and back
ANNOUNCEMENTS: Read your newsletter
COT