WARMUP:
THE THANG: 7s on hill by church up to tom hall and then went to print shop for 5 pull ups 10 merkins 15 squats and run around buildings. Repeat x5
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: We started off with our themed number of reps with 50 SSHs then on to some stretchy things.
THE THANG:
This is what was planned plus a couple of AMRAPs but we only made it to Round 2 -Corner 2 then we had to make our way back to COT.
4 corners – 2 Rounds – 200 Reps
Corner 1 – 50 Man Makers
Corner 2 – 50 American Swings
Corner 3 – 50 High Pulls
Corner 4 – 50 Power Cleans (25 each arm)
Corner 1 – 50 Pass Through Lunges
Corner 2 – 50 Mustaphas (Officially renamed Rafikis)
Corner 3 – 50 Pull Throughs
Corner 4- 50 American Hammers
MARY:
ANNOUNCEMENTS: were made
COT: We shared our praises and burdens and we prayed.
I came
I MILGAd
I conquered
Your welcome
WARMUP: The usual suspects. SSH, Imperial Walkers, Oyster Pickers, short mosey.
THE THANG:
Around the circle 5 squats/5 swings/5 curls rotate to right using another bell. 10 rounds.
11 of Derkins on Bell/One arm press
Partner bell carry run up/back/up
KB Ring of Pain with 7 stations.
Complete station-KB bear crawl to center – One ManMaker. Second station 2 ManMakers, etc…
UHaul AMRAP to close it out.
MARY: She was missed.
ANNOUNCEMENTS: Be the change.
COT: COT.
WARMUP:
Moroccan nightclubs, windmills, cherry pickers, hillbilly walkers
Mosey/karaoke around bus loop, stoping for inclined merkins and then calf raises on the curb
Grab a cinder block and shuffle down to the school in the back for 4 corners
5 manmakers every time you get back to the middle
Corners are: 20 thrusters, 15 Cindy swings, 20 2-hand upright rows, 15 goblet squats
THE THANG:
Drop cinder blocks back off and then do an abbreviated Hightower on our way to the end zone of the football field
The rest is all called in cadence:
Interlink arms and lunge walk, stop after 4 count, perform exercises, then lunge walk again, exercise, lunge walk, exercise, lunge walk, etc. below are the stops
mike Tyson’s
Freddy mercury
squats
Ranger merkins
Lbc
Carolina dry docks
Low slow squats
Wide arm merkins
American hammers
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Moroccan nightclubs, windmills, cherry pickers, hillbilly walkers
Mosey/karaoke around bus loop, stoping for inclined merkins and then calf raises on the curb
Grab a cinder block and shuffle down to the school in the back for 4 corners
5 manmakers every time you get back to the middle
Corners are: 20 thrusters, 15 Cindy swings, 20 2-hand upright rows, 15 goblet squats
THE THANG:
Drop cinder blocks back off and then do an abbreviated Hightower on our way to the end zone of the football field
The rest is all called in cadence:
Interlink arms and lunge walk, stop after 4 count, perform exercises, then lunge walk again, exercise, lunge walk, exercise, lunge walk, etc. below are the stops
mike Tyson’s
Freddy mercury
squats
Ranger merkins
Lbc
Carolina dry docks
Low slow squats
Wide arm merkins
American hammers
MARY:
ANNOUNCEMENTS:
COT:
Run up Massey hill, 20 bobjacks in Sisk parking lot, run to gas station for 10 merkins, run to Millstone park for 30 flutters, run to the millstone for 10 1leg air humpers (trying to put a foot on the wall).
Repeat as many loops as possible.
WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Down dog (stretch out the calves) to up dog
THE THANG:
– Jog to HT wall by O’Reilly – Balls to the Wall 10 moves L, 10 moves R
– Jog to back parking lot – Bear crawl from the island to the light
– Jog to down to Berkley Hall Way, turn Left onto Reynolds’s Ridge Lane stop at the garages – 50 squats OYO
– Jog to down to Christi Way – 2 sets L/R of side hops up the hill to Palmdale Walk Dr
– Jog up to Grant Farm Dr and down to the rail – 25 incline Merkins
– Jog to Fire Station – 50 lunges (25 each leg)
– Jog to Kids R Kids learning parking lot – 10 double count J-Lo’s
– Jog to Grace – 50 Step-ups OYO
– Jog to parking lot by COT for 3 sets of sprints up the hill
– Jog back to COT – 4 corners ascending Burpees 1,2,3,4 x 2
MARY:
– Various Mary for the last 4 minutes led by the attendees
ANNOUNCEMENTS: Read your newsletter.
COT:
– Prayers for U-haul and his family. Prayers for Karen, DoubleD and their family, Prayers for marriages, Prayers for all of the sick and suffering.
WARMUP: Imperial Walker, Hill Billy Walker, Over Head Claps, Windmill, and Potato Pickers All 11 Count
THE THANG: Mosey to front of school for start of 4 Corners. 4 Rounds were called with different exercises each round. 25 reps for all exercises except Burpees was 15.
1st Round- Hand Release Merkins, Squats, LBC’s and Carolina Dry Docks
2 Round- Diamond Merkins, Monkey Humpers, Moroccan Night Clubs and Box Cutters
3rd Round- Calf Raise On Curb, Merkins, Mak Tar Dyes, and Flutter Kicks (4 count)
4th Round- Leg Lifts, Hello Dolly, Burpees and Apollo Uno’s
MARY: Mary’s Sister Meghan came out and led us through some Broga for the last 10 minutes. Flexibility Boys it’s very overlooked and some of y’all are wound up tight. We have to get better at stretching and doing active movements.
ANNOUNCEMENTS: Newsletter
COT: Yep.
WARMUP: mosey to lot, Did 5 warm up exercises, SSH, Windmill, pickers, etc.
THE THANG: A ladder 6 street intersection strategy crossing 1 -10 reps squats 2-20 merkins, 3- 30 etc. Etc.
Then a quick ab workout at the Pharmacy, one person runs the other works
Butterfly crunchesx2
Heels to heaven x2
Bug boys x2
MARY: nope time
ANNOUNCEMENTS: f3 Charity race jan.28th. Read newsletter
COT: prayers for kids etc.