There was a warmup with a playlist of foreshadowing by Uhaul.
Next, a couple doras split up by a bear crawl indian run. (I’m sure Bandcamp will tell me the correct terms for all these.)
Followed by some slow reps from Peabody.
WARMUP: The usual… SSH, various walkers, some nightclubs… all the fun stuff
THE THANG: Broke out a deck of cards, but I know Band Camp always complains about the low numbers being too easy so I modified the work to accommodate. I left swings off however, just to give him something to complain about…
Diamonds: Overhead Press (each arm)
Hearts: Squats
Spades: Lat Raises
Clubs: Curl (total not per arm)
Numbers 2-4 were man-makers instead of the above movement, and Aces were 1 man-maker followed by a lap around the lot
Made it through most of the deck. One lap and a few man-makers short of complete…
COT: thanks to all who joined me. Good times we’re had by all
WARMUP: N/A
THE THANG: hill work
MARY: N/A
ANNOUNCEMENTS: read your newsletter
COT:
WARMUP: SSH, windmills, cherry pickers and mosey
THE THANG: Dora (one runs -one works)
250 Merkins
300 CDD
350 LBC’S
400 SSH
MARY: Core works Planks 2:00 Heels to Heaven 2:00
ANNOUNCEMENTS: Read newsletter, D2D Race Friday 7;00am. sign up
Message: We are always seeking peace and happiness- never achieved through selfish wants and needs always through- helping others and self sacrifice. What are you doing today to get good with yourself..
*call a friend today-that you haven’t talked too
*Do something special for your wife- be a intentional towards your relationship
*volunteer
*exercise-
*spend time with your kids
COT: Prayers for sick and teachers – back to school
WARMUP: 10x ssh, windmills, imp walks
THE THANG: there were 2 stations set up at opposite ends of the school, each with 6 assignments to complete, for example assignment 1 = 25 squats and 20 mike tysons, assignment 2 = 60 lbcs, etc.
Pax picked one station to complete assignment 1 and ran back to the middle to take a free throw. If they made it, they ran a lap around the track and proceeded to the other station to complete assignment 1 there, but if they missed, they did 10 derkens before doing their lap and going to the next station.
Pax alternated stations doing the next assignment each time with the free throw/lap/maybe derkens (probably derkens) after each assignment
Fun was had by all
MARY: nope
ANNOUNCEMENTS: yup
COT: prayers for career discernment and safety at our schools
WARMUP: lap
THE THANG: board of pain / 3 rounds
MARY: yes
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH,Windmills,Merkins,mosey
THE THANG: Al Carmichael
Run from station to station as a group and doing 10 reps of each exercise with a brisk mosey between each station and staying together. Station A had Diamond Push-ups, Wide armed pushups, and Carolina Dry docks.
Station B had Squats-Hold for 30 seconds at the end, Lunges, and calf raises-hold for ten second at the end.
We finished and did 11’s on a slight incline. Hand real ease merkins on one end and flying squirrels on the other.
@bandcamp wore his vest bc he’s extra moderate.
MARY: LBC, American Hammer, box cutters, flutters
ANNOUNCEMENTS: Rebound was leading at hanging w stang, longduck is a pickle ball champ,
COT: We are not in control. We can put in the right effort, and we can put in the wrong effort. There is clearly a line where it is best to turn it over to God and trust he has our best interest at heart. Then we need to move on to the next good thing we can do.
Apparently we ran, apparently there were 22.
The route was spectacular, all downhill, except for the uphill.
Looks like we made it,
Barry Manilow
WARMUP: Change Order with stretching and other fun stuff
THE THANG:
Trucker started off with some wind sprints between the light poles in the back parking lot. Merkins completed at the end of each round. Four rounds finished before next hand-off. Fishstix had next. Partner up, One partner bear crawled to the wall and completed 5 muscle ups and back to other partner. The other partner did the following exercises: HR Merkins (Rd1), CCD (Rd2), and Flutters (Rd3).
Hand-off to Mainframe. Partner burpees, each partner alternated doing burpees starting at 1, when the team reached 20, they ran a lap. Four rounds, lots of burpees.
Finished with Change Order broga