WARMUP: Probably
THE THANG: We did some ill-advised stuff on a lot of hills.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.
WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats
Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds
Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.
MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.
WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats
Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds
Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.
MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.
WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats
Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds
Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.
MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.
Warmup stuff
2x20min AMRAPs (keep warm heartrate reset in between)
Rd 1: 10 pullups, 20 merkins, 30 squats
Rd 2: 10 toes2bar/knees2chest, 20 balls2wall/plank shoulder taps, 30 Apollo Ono’s
Round 1 was the volume exercise, round 2 used the same muscles with more emphasis on core and balance/coordination
I wasn’t making it up as I went, Bandcamp…
WARMUP: Army Warm Up
THE THANG: 7 Min Burpees, 100, 200, 300 ladder, 100 Yd Plyometric Jumps, 200 Squats, 400 Lunges, Mile Run
MARY: N/A
ANNOUNCEMENTS: Nome
COT: General Health and Wealth to all Monday Morning Heros.