WARMUP: none
THE THANG: Munn to Harris to Sam Smith. Turn and go back or take Sutton through Baxter back to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
SSH, windmill, low slow squats, butt kickers, high knees, soccer hips
THE THANG:
Perform an exercise at a column, then move down two columns and perform the next. Repeat this twice. Run back to the beginning.
Round 1, 3, 5
Side lunge – 10
Jump squat – 10
Mode of transportation was bear crawl
Round 2,4,6
Merkins – 10
CDD – 10
Mode of transportation- lunge walk
Round 7, 9
Leg raises – 10
LBCs – 20
Crawl beat
Round 8, 10
Dips – 15
Can’t remember
Lunge walk
Finished with airborne hip exercises
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Moroccan night clubs
Windmills
Low slow squat
Ssh
Mountain climbers
THE THANG:
Web
High pulls. Curls 1-4…10-40, yes 55 HP and 220 curls
Take a lap
Around the world, 4 reps each side, everyone takes a step to the left and uses neighbor’s kettlebell, repeat until you get back to your bell.
Total: 52 reps each side
Web
American hammers double count, Chest press 1-4…10-40, yes 55 AH and 220 presses
Take a lap
Around the world, 4 reps each side, everyone takes a step to the left and uses neighbor’s kettlebell, repeat until you get back to your bell.
Total: 52 reps each side
MARY: 1 minute downwards dogs and honeymooners
COT: 5th core principle
Tinsel OUT :christmas_tree:
WARMUP: nope
THE THANG: 1.7 mile loop (main street-Tom Hall-Banks-Academy) 3 stops 20 merkins each stop.
MARY: no
ANNOUNCEMENTS: D2D
COT: a lot
WARMUP: SSH,Freddy
The Thing: 100 dips- Moved to rock Pile and overhead carried to each light and did 3 manmakers at 1st and added three at each pole- Finished with a dora
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: pledge
THE THANG: mosey over to Academy and Monroe white
Hill pendulum from parking lot to parking lot on Monroe white – 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10 lunge jumps/lunges at 160. Rinse and repeat.
MARY:
ANNOUNCEMENTS: D2DB
COT:
WARMUP: Put hat on
THE THANG:
Run down market
Left on Shady Grove
Take trail at back of YMCA lot
Follow up 6th Baxter to Sutton
Right on Sutton to market
Back to Shady Grove
Rinse and repeat 3-4times or 3.5-4.5mi
MARY:
ANNOUNCEMENTS: someone find pusher :man-shrugging:
COT:
nks and prayers for the pack of three.
Buy-In: 10 Man-Makers, 20 weighted squats, 30 SSH + Mosey around parking lot
Lunge Walk the back of the school, ~200 yds:
– 20 merkins in cadence
– Lunge walk 20 paces with sandbag racked on back
– 10 low slow merkins IC
– Lunge walk 10 paces with sandbag above head
– 15 wide grip merkins IC
– Toy soldiers with sandbag front racked
– 10 diamond merkins IC
– 20 lunges w/bag back racked, 10 lunges with bag above head, 20 toy soldiers with bag front racked
– 15 CDD IC
– and so on, and so on
Pass every bag down the line while sitting shoulder to shoulder…pass them back
DORA #1: 100 merkins, 100 squats > Partner farmer carries both sandbags 80 yds.
DORA #2: 50 weighted dips, 50 shoulder presses with sandbag > Partner shuffles 80 yds with one sandbag back racked
Time to run the route I’ve driven many times in the last ten years.
Mosey to PFHC (former site)
20 Merkins and 20 CCD
Mosey to GHES parking lot
20 LBC
20 Rosalita
Mosey to handicap spot at GHMS
20 squats
15 Monkey Humpers
Repeat until time is called
Everyone got at least 3 and some got 4.5
Great crew and great work.