WARMUP:
THE THANG:
Sprint intervals
1 min sprint
1 min jog
30 reps
Merkins
CDD
Freddy Mercury
LBC
Flutters
Bear crawl
5 burpee
Lunge walk
Dragon walk
1 Burpee
MARY: 3 sets
ANNOUNCEMENTS:
Mansion ruck
COT:
Held
WARMUP: mosey, inch worms with merkins, lunges and squats.
THE THANG: lots of sprints with flutters. Zipper merkins. 7s with merkins and squats. Quick dora. More sprints.
MARY: more flutters and merkins
ANNOUNCEMENTS: read newsletter
COT: lots of gratitude for F3
WARMUP: Mosey to theater parking lot for COP (SSH, fast LSS, reverse lunges, moroccan night clubs, mountain climbers)
THE THANG: Start with mini-4 corners with lunge walk and bear crawls in theater parking lot, mosey to road to Red Stone, mosey to first traffic circle doing 10 merkins at every 2nd street light. At circle do 3-legged starfish with 10 squats, 10 bobby hurleys, 10 dry docks, paying a toll of 1 burpee every time returning to the circle. Mosey back toward COT alternating karaokes, backwards run and run at every street light.
MARY: Circled up for peter parkers, parker peters, down dog, calf stretch, runners stretch, and of course, shavasana (or “have a nice day” as we say in Waxhaw).
Great to see the new Pax coming back. Keep it up guys. Missed you , wishing you a speedy recovery.
WARMUP:
Mosey to front of movie theater
SSH, Imperial Walkers, Moroc NC, British NC, Seal Claps, Overhead Claps- nice shoulder burn after that series, Calf stretch, Runners Pose, down/up dog, merkins
THE THANG:
Main parking lot, at every light post alternate between 10 Squats, 5 Mike Tyson’s. Go from one end and then back. Repeato but second round is 10 lunges, 5 big boys
Head to back parking lot. Running around perimeter we stop at the four corners plus two midpoints (6 rep stations). First round 5 burpees at each station. Second lap, 10 hand release merkins, then 10 wide arm merkins next station, 10 diamond merkins, repeat the three to cover the six stations.
Another mosey around lots heading back to front of theater for a Captain Therkin web: 1 big boy, 4 amer hammers 2 merkins
2 bb, 8 hammers, 2 merkins
Continue up to 10 bb, 40 hammers 2 merkins.
Almost out of time, head back to COT ~2miles covered.
Announcements- Emilio’s pizza for 2nd F in the fort tonight.
Prayers- for Cutlet, Shamrock, Sugardaddy’s M., Goose’s grandfather. Q takes us out.
Great AO, lots of space to work with, good lighting. Always good to meet some new pax from The Fort. doing some good cross marketing to secure Q’s- three Waxhaw guys over 4 weeks! on Q next Thursday
WARMUP: the usual suspects, we added, Phelps to the usual Windmills, Pickers, low and slow squats, imperial walkers, hillbilly walkers. Plank with Peter parkers, Parker Peter’s
THE THANG: couple webs! Moseyed over to behind the theater where we did a Webb with reverse merkins with railings to support and monkey humpers on other side of lot. We did 5/10, 10/20, 15/30 and 20.
We then moseyed to back of big lot and ran suicides, all the way across in three trips,
bear crawled back to first light and then moseyed to Handels to use the chairs for a 2nd Webb, step ups and dirkins.
3/10, 6/20, 9/30, 15
We then moseyed to road heading to Red Ventures and did a light pole routine down the hill with 5 merkins at top and 5 squats working our way down at each light pole.
Moseyed back for Mary
MARY: called out a couple of newer pax to call exercises, everyone’s ready to take next step!
ANNOUNCEMENTS: newsletter
COT: kids, marriages and summer break
WARMUP: ssh, windmills, pickers
THE THANG:
One pax starts on exercises. Second pax runs to far end of lot and starts SSH, 3rd pax runs to 2nd pax to relieve him. This continued until the first pax completed 100 ab wheels, 200 burpees and 300 spider man merkins, did not complete merkins
MARY: yes
ANNOUNCEMENTS: yes
COT: yes