WARMUP: Flutters and SSH
THE THANG:
4 rounds of:
10 goblet squat
10 rdl each leg
One arm oh carry lunge walk around 100’
Mary
3 rounds of:
Bear crawl with bell
10 snatch each arm
10 thruster each arm
Mary
5, 10, 15 reps of:
Single arm clean and press
Lunge each leg
Kb pull through
MARY: she was there
ANNOUNCEMENTS: yea
COT: yea
WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Down dog to up dog
THE THANG:
– Jog to HT wall by O’Reilly – Balls to the Wall 10 moves L, 10 moves R, Hold for 10 count
– Jog to back parking lot – Bear crawl w/ Merkins at each parking line
– Jog to Grace – 50 step ups (25 each leg)
– Jog to Kids R Kids learning parking lot – 50 J-Lo’s (25 each side)
– Jog to Fire Station – 50 lunges (25 each leg) – knees all the way down on the ground
– Jog to end of Palmdale Walk Dr – 25 Merkins
– Jog back to COT in reverse – 5 Burpees at each original stop
MARY:
– 20 Mountain Climbers,
– 20 Heels to heaven,
– 15 LBC’s,
– 15 Box-cutters
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…
WARMUP: Talked about the difficulty to find parking, then disclaimer and decision on the ability to audible!
THE THANG: We started to mosey and found a parking lot to warm up. Arm swings, discussion, MNC, discussion, Micheal Phelps, discussion and then started to mosey. Found a wall to do wall sits and discussion. Mosey to a church parking lot for more plank and discussion. Mosey to another church for ab work and discussion. Mosey to the park and walk/talk. Mixed in merkins, CDD and wide arm Merkins.
MARY:
ANNOUNCEMENTS: Golf, Dam to Dam and newsletter.
COT: Talked about Prayers for fatherhood, family, wisdom and patience.
WARMUP: SSH, windmill, swings, low slow squats. Mosey to bottom of the hill
THE THANG:
Partner complexes (you go I go), double bells for all exercises
5 rounds:
3 cleans
3 OHP
3 squats
Run up hill after the 5 rounds
5 rounds:
3 swings
3 snatch
3 thruster
Run hill
5 rounds:
3 high pulls
3 rows
3 lunges
Run hill
With single bell, we did Humane Burpee:
15 swings
5 goblet squats
5 merkins
15 swings
4 squats
4 merkins
15 swings
3 squats
3 merkins
15 swings
2 squats
2 merkins
15 swings
1 squat
1 merkin
Suitcase carry around circle in between each set
1 round of 7’s:
Curls + Tricep extension
MARY: a bit
ANNOUNCEMENTS:
COT:
We had 5 at The Coaches Box for some fun with Sandbags!
Thang:
Toss sandbags 10 yards and run a suicide back to the start line. We did that 10 times across the length of the parking lot.
Sandbag carry every 10 yards and stop for 10 pushups, 10 merkins, 10 bb sit-ups. Increase reps by 10 every 10 yards.
Second half hour we discussed what it looks like to live 3rd.
Welcome FNG Escobar!
JWow
WARMUP: mosey to top of Massey for a nice 8 min warmup with all the fixins.
THE THANG: Indian run up and down massey
Mosey to church parking lot for burpee broad jumps
Mosey to Monroe White street for merkins at bottom and squats/ LBCs at top. Mosey back to church parking lot for 7’s w burpees at both sides.
MARY: none
ANNOUNCEMENTS: golf tournament
COT: epic
WARMUP:
– SSH
– Merkins
– Windmills
– Low slow squat
THE THANG:
Dora:
– 100 Merkins
– 200 Dips
– 300 LBC
– Partner not doing the exercise runs the length of the parking lot and back with 2 KB
Move to the grassy area. Comes roughly 20 yds apart. Complete first exercise, then BC to between the cones. Complete the first and second exercises, then CB the length of the cones. Complete the first 3 exercises and BC. And so on….
20 Reps Each:
– Curls
– OH Press
– BO Rows each arm
– Tricep Extensions
– Squat Thrusters
MARY:
4 minutes of various exercises
WARMUP:
30 SSH, 30 IW, 10 HBW, 1 burpee
THE THANG:
Jack Web:
1 burpee, 4 merkins with a 0.1 mile travel between. Modified down to 0.07.
Called an Audible at number 7.
Moseyed to another parking lot and lunge walked from one end to another then reverse lunge walked back. That was followed by 10 LBCs. Rinse and repeat for about 10 min.
Moseyed over to the Print Shop for a short Jack Web of 1 pull-up, 4 dips up to 4 pull-ups and 16 dips.
Headed back to COT, wrapped up with 10 big boys
Covered a total of about 2.5+/- 0.2 miles
MARY: Check above
ANNOUNCEMENTS: HIM Camp
COT:
WARMUP: SSH, Windmill, Low slow squat, slow merkins, moroccan nightclubs
THE THANG: Rosie –
20 Merkins, 20 Wide arm merkins, 20 CDD – 40 SSH
25 squats, 20 Jump squats, 20 Apollo Onos – Lunges
30 LBCs, 20 BBS, 20 Flutters – Bear crawls,
10 Burpees, 20 Mtn Climbers , 20 plank jacks – SSH
Repeat
Tesh – Run to station , 10 jump split squats, 20 swing crunches, run to station, 10 jump squats, 20 peter parker’s, run, repeat stations,
Wall Sits and Balls to walls, rotating
MARY:
ANNOUNCEMENTS:
COT:
It was a beautiful morning in The Fort and the PAX were moderately fired up for a moderate beatdown.
We did a quick warmup and we were off.
We moseyed over to the bridge for a thing I like to call the bridge of moderate pain.
11’s: 10 squats, run across the bridge, 1 merkin…and so on and so forth.
Circled up for some Mary
Dora: Partner 1 – 100 CDDs, 200 calf raises, 300 LBCs. Partner 2 – run over to the bleachers and run two flights.
Run back over the bridge for some bench work.
10 Step Ups
10 Dips
10 Incline Merkins
Back to COT for Mary, announcements, prayers, & praises.
JWow