WARMUP: we did some warmup against popular desire
THE THANG: 3.2 miles
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Fist pumped each other to welcome in. 😂
THE THANG: What is something you are committed to?
Talked about the 2nd C. Commitment. Overcommitting, etc…
Great discussion this morning.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey around drop off line and back to beginning of GHMS loop.
THE THANG:
4 corners of stuff: (3 rounds)
Station 1: 40 mtn climbers, 40 sec plank hold
Station 2: 40 LBC, 40 Flutter
Station 3: 40 reverse lung, 40 squats
Station 4: 40 steps, 40 dips (with the bench)
MARY:
ANNOUNCEMENTS: Bethel, Newsletter
COT: Focus on Excavation. What is holding you back? Identify IT and use the tools that are here to support. Get IT removed!!
3 rounds of 3 exercises…
Lung-walk holds with sprinting…
3 rounds of 3 exercises…
Mary
WARMUP: SSH, LSS, IW, Overhead Claps
THE THANG:
10 hang cleans, 10 shoulder press, 10 squats, 1 lap.
x6
100 KB swings
150 Renegade rows (75 each arm)
200 LBCs
Run a lap after completing each workout
Finished up with an arm burner
10 curls and 10 skull crushers on repeat till 600
MARY: Had a little lamb whose fleece was white as snow.
ANNOUNCEMENTS: newsletter
COT:
WARMUP: Mosey to behind the stadium via pedestrian bridge
Hold plank until 6 arrived
Exercises in cadence
Windmills
Cherry pickers
Imperial walkers
Hillbilly walkers
Seal jacks
Merkins
Mountain climbers
THE THANG: Mosey to the back parking lot for a view of the Space X rocket experiment and DORA with rocks
Partner 1 runs, partner 2 exercises then flapjack.
100 merkins
200 flutters with the rock press
300 goblet squats with rocks
Return the rocks to their rightful place.
Mosey on to the light poles where exercises were done in cadence at each one moving back toward COT
Merkins
Mike Tyson’s
LBC’s
Carolina Dry Docks
Monkey Humpers
Mosey a lap around the front lot
MARY: A few exercises called – Boxcutters among others
ANNOUNCEMENTS: Always
COT: 5th core principle
NMM: We post to get better and be there for those in the circle with us, who we support and love. Shoulder burdens with others. They get a bit lighter and more tolerable. The workout makes us just a bit more resilient in the face of challenges.
For whom are you showing up today? 👁️
1. Truth is necessary for good leadership.
2. Candor requires courage.
3. Candor must be two-way.
4. Candor builds trust.
5. Candor is different from criticism.
Changeorder wrote it out in chalk at the ballroom if you wanna see the workout.
WARMUP: briefly. We worked on merkins.
THE THANG:
With a partner:
Partner A throws the bag, partner B does 4 burpees over the bag. Partner A continues throwing to end of the cones, partner B does 4 burpees every throw. Come back other direction switching roles.
Descending ladder – at each cone:
X cleans, X thrusters, X upright rows.
10/10/10, 9/9/9 etc down to 1/1/1 advancing to each cone.
As a group, we took a lap around the school. Every PAX had their 40-60lb bag, 1 PAX carried 100lb ball. At spots specified by Q, all pax did 10 squats. Trade the ball and keep moving. Every PAX carried the ball.
MARY: brief
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: