WARMUP: Cherry Pickers, Burpees, Windmills
THE THANG: Two stations with 30+ yards between. 5 exercises each and 3 rounds. Lots of push-ups, squats, mountain climbers, monkey jumpers, side straddle hips, etc
MARY:
ANNOUNCEMENTS: D2D 10k
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Hillbilly Walker, Windmill, and the Motivator
TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. Squats 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min Sprints
40 sec. High knees 10 sec. Rest
40 sec. Hello dollys10 sec. Rest
2 min Planks
40 sec. Shoulder taps 10 sec. Rest
40sec. Lbcs 10sec. Rest
2 min Crab walk
WARMUP: Mosey, SSH, Windmill, Arm circles, Low slow squats, Mountain Climbers, Mini Mucho Chesto
THE THANG: 10 Carolina Dry Docks, Bear Crawl, 20 squats, lunge walk, 30 calf raises, bear crawl, 40 LBCs, lunge walk.
Mosey to end of breezeway.
Balls to wall and execute wall traverse of 10 yards.
10 Split Squats each leg
10 Low slow Squats
30 calf raises
Rinse and Repeat starting at wall traverse.
EMOM 10 merkins for 10 minutes
Mosey back to COT
Heel taps
Dead Bugs
Big Boy sit ups
Hip exercises
MARY:
ANNOUNCEMENTS: Clave Boss 5k/10K is Sat and it will be nipply
COT:
WARMUP: Run to the far end of school parking lot
THE THANG: 11s with hand release merkins and lunges- some got as far as 5 miles
MARY:
ANNOUNCEMENTS:
COT:
THE THANG: Ran approximately 2 to 3 miles, 7 pain stations with 30 reps of merkins, squats, and in cadence flutter kicks, and 3 reps of burpees. Totals: 200 merkins, 200 squats, 200 IC flutter kicks, 21 burpees. Finished up at the COT with isometric work for chest and arms.
COT:
ANNOUNCEMENTS: Harris Park Garbage Detail, Dam to Dam Bar 10k on January 28th, FM Christmas Pary on Dec. 16h.
Closed COT with a prayer.
WARMUP: Short yog around the campus ending up under one of the overhangs. PAX seemed happy to be out of the ‘spritz’.
THE THANG: Partner up and start with Lazy Dora. 100 Merkins, 200 LBCs, 300 Squats.
>P1 does 10 Merkins while P2 holds plank then swap and continue swapping until 100 total.
>P1 does 20 LBCs while P2 holds 6″ leg hold then swap and continue swapping until 200 total.
>P1 does 25 squats while P2 holds Al Gore then swap and continue swapping until 300 total.
Light yog around bus loop to central overhang area.
Who’s the King? Every minute on the minute. Start with 1 burpee and 20 shoulder taps (L+R=1). Each minute add one burpee, same # of shoulder taps. Rest time is whatever time you have left in the 60 seconds. Keep going until you can’t get everything done in the 60 seconds. As Cyclops is fond of saying…this one escalated quickly. If you can’t complete the round then you’re out and you do 5 burpees and 20 SSHs. A few made it through round 8 but no one started 9.
Quick 10 count then move to back lot. 4 rounds of the following: 10 jump squats, 10 plank jacks, 10 bomb jacks, run a lap. Back to the overhang for some Mary: boxcutters, flutters, protractors, and LBCs. Recover, recover. Back to COT.
Great work by the PAX today. I appreciate everyone for coming out in the spritz.
Pre-Warmup: A fraction of the disclaimer and the full Pledge
WARMUP: Nice mosey to MYERS STREET via 160, Sidney Johnson St and Jackson St.
THE THANG: The Ladder: 3 Burpees at the bottom of the hill, run up the hill to Sharonview and perform 10 no cheat merkins, 10 bomb jacks and return to the bottom for 3 more burpees. Mumblechatter started to slow here.. Next is 10/10 at Sharonview, proceed to McKenzie St for an additional 10 no cheat merkins, and 10 bombjacks and return to the bottom of the hill for 3 burpees. The last rep of the ladder was 10/10 at Sharonview, 10/10 at McKenzie and then 10/10 at Ardrey St. Return to the bottom of the hill and rinse and repeat until it was time to head back. Most Pax got in a little over one full cycle for about 80 no cheat merkins, and 80 bomb jacks.
MARY: There was Mary… Flutters, JLo’s V-ups, and a few others
ANNOUNCEMENTS: D2D fundraising is ramping up, donate or help wherever possible. St. Jude 5K Run at Happy Hours house this Saturday – donate if you can, this is a great cause. Bethel mens shelter has an amazon list from Badlands, please help support this great cause. Tclaps to these HIM’s for organizing these events.
COT: Prayers for MacGyvers family as they lost both M’s parents in a short time. Prayers for patience and those lost in the upcoming holiday season.
Warmup with mandatory Cherry Pickers
Dora w/ 100 dips, 200 step ups, 300 LBCs
Leg Superset (3 rounds each set):
Pogo stick left, pogo stick right, SSH
Typewriter squat, sumo squat, chastity squat
Air humper left leg up, reverse, Manly Mountain Climbers
Mary
WARMUP: running, stretching, etc
THE THANG: pull ups, merkins, curls, dips, running, swings, overhead press, squats
MARY: ab work
ANNOUNCEMENTS: thanksgiving convergence
COT: keep it simple – Ecclesiastes Chp 7