WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
We had nine at the Colosseum for a Happy Bus Driver Day. We started with a mosey to the back parking lot. Warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches). Next, we headed to the light posts, partnered up. Partner 1 run to the second light pole and returned to Partner 2, Partner 2 jogged forward to meet Partner 1. We repeated this pattern until we reached the last light pole then returned to the school doing the same running pattern.
Next, we ventured over to the wall. Modified Dora – 100 Muscle Ups, 200 Hand Release Merkins, and 300 LBCs. Partner exercises, one ran while the other performed the exercises, flip flop.
We had enough time to run back to COT. Welcome Lighthouse.
WARMUP: BC Standard. SSH, IW, HW, core
THE THANG: mosey. bear crawl the front of the elementary school with 10 Mike Tysons, then bear crawl back for 9, etc., mosey to a hill for 7s with burpees and bomb jacks, change mode of transportation each time (bear crawls and crawl bears were crowd pleasers)
WARMUP: SSH, Moroccans, windmill, static stretching
THE THANG: 17 kettle bell cards, pick one, roll the dice for reps then do a lap. Repeat
MARY: one round of BB sit-ups w weight
ANNOUNCEMENTS: sign up for band 5k & cannoli run
COT: embrace the journey, focus on the process, happiness is on the trail not just at the finish line.
WARMUP:
Mozy to the wall
SSH
Low Slow Squat
CDD and chill
THE THANG:
Balls to the wall
It was at this point Sasquatch joined us
10 handstand pushups OYO
People’s chair
10 wall squats
Balls to the wall
10 handstand pushups OYO
20 burpees
mozy to roundabout
bear crawl around roundabout
20 burpees – to control the amount of chatter. There are people sleeping in those apartments ya know.
A2G (deep squat) for the 6
mozy to second roundabout
bear crawl around roundabout. Turns out this one is bigger. Who knew?
Olaf joined the group
20 more burpees to keep em quiet
Plank for the 6
mozy back to first roundabout
crab walk around
Plank for the 6
Mozy back to Red Bowl
3 corners, 10 reps each:
1) Big Boys and 2count Flutters
2) Burpees!!
3) Jump Squats and Bomb Jacks
The pattern was 1, 2, 3, 2, 1, 2, 3, 2, etc.
Funhouse joined us somewhere in here
MARY:
Flutters, Peter Parkers, and LBCs
ANNOUNCEMENTS:
Men’s shelter next week – Battle Bot
Blood Drive – 3D
Cannoli run
New 3rd F on Wednesdays – Kaiser
4/20 Partake – Battle Bot
Download “In Love While Parenting” App. It’s free – Olaf
COT:
WARMUP: Mossie, side straddle, cherry pickers, windmill and merkins
THE THANG: max reps with cinder blocks while your partner runs, 3 sets of each exercise Curls, Shoulder press, bench press, upright row.
Then finished on the pullup bars, 10 knee ups or toes to the bar and then run a lap.
MARY: No Mary- out of time
ANNOUNCEMENTS: read knews letter
COT: Prayer by LD
WARMUP: SSH and Moroccan Night Clubs
Order:
Sally
Zalinsky
Olaf
Poppins
Sally’s Q:
Top- 10 shoulder press w/ coupons
Downhill- 10 steps then 10 mountain climbers double count.
Bottom- 10 XFactors single count
Uphill- 10 steps then 10 Merkins on hill
Repeat 10 times or until inevitable time out
Zalinsky’s Q:
Partner Dora
AMRAP excercises were Prison Cell Merkins, Jump Squats, Big Boy Situps.
4 corner exercises were: 10 Merkins, 10 Big Boys, 10 Squats, 5 Burpees
Olaf’s Q:
Fire hose indian run to bleachers. Stop for burpees along the way twice.
Teams divided into two and bear crawl under the bleachers, do 3 hand release merkins, run back.
Poppins’ Q:
Partner up. Movements to cones and back. Burpees at each side. Movements were: Partner carry, wheelbarrow, bear crawl, long jump. Start with 10 burpees on each end and drop it by 2 each time we swapped movements.
FINAL VOTES
Olaf – 19
Poppins – 18
Zalinsky – 5
Sally – 3
Disclaimer: Not sure about the route, but it looked good on Google Maps.
Route:
Right on Holbrook
Left on Old Springs
Left on Trinity Ridge Pkwy
Right on Autumn Moon
Right on Country Overlook
Left on Trinity Ridge Pkwy
Right on Old Springs
Right on Holbrook
Back to COT
Distance was around 5 miles
Fishsticks is under the weather so I tried to fill his shoes. Disclaimer given and short mosey through first loop. Warm-up with SSHs, Windmills, Hillbilly walkers, Merkins, Peter Parkers, Parker Peters, and MNCs.
Mosey over to near flagpole. Start on one side of curb, bear crawl to other side, 5 merkins, craw bear back to start, 5 V-ups. 5 rounds.
Mosey over to parking lot behind schools. There are 5 posts (3 lights, 2 bball hoops).
1 – Run to 1st post, 5 burpees, run back to start, run to 2nd post, 5 burpees, run back to start, etc, through 5th post.
2 – Run to 1st post, 10 jump squats, back to start, same pattern but through 4th post.
3 – Lunge walk to 1st post, bear crawl to 3rd post, reverse lunge walk to 5th post. Jog back to start.
4 – Run to 2nd post, 10 mtn climbers and 10 seal jacks, run back to start, run to 4th post, 10 mtn climbers and 10 seal jacks, run back to start.
5 – Run to 5th post, 50 SSHs, 50 LBCs, run back to start.
Move over to benches. Time was running short so a round of 8s. 7 step-ups, 1 squat, 6 step-ups, 2 squats, etc.
Time’s almost up so mosey back to COT to finish with some boxcutters. Time’s up, recover. Small group today but it was good to hang out with some guys I don’t normally see.
-Mainframe
WARMUP: Read Lt. Michael Murphy’s Citation
THE THANG: The Murph
MARY: As guys completed the Murph we worked abs until it was time to head to COT.
ANNOUNCEMENTS:
COT: Show to Know!