WARMUP:
SSH
Windmill
Imperial Walkers
Hillbilly Walkers
Moroccan Night Clubs
THE THANG:
Bag throws around the TCES dropoff loop
At every light post (10 total?), do the following exercises:
5 – Curls
10 – Squats
15 – Chest Press
10 – Lunges, Single Leg
5 – Tricep Ext
Light yog with normal stretchy warm-ups.
11s using 2 light poles for run length. Bomb jacks on one end and flying squirrels on the other.
Leg pyramid: 10 froggers, 20 squats, 30 mtn climbers, 40 lunges (single count), 50 SSHs, 40 lunges, 30 mtn climbers 20 squats, 10 froggers. Light stiff legged yog then chest pyramid: 10 HR merkins, 15 plank toe taps, 20 alternating merkins (one hand forward, one hand behind), 25 shoulder taps, 30 plank jacks, 25 shoulder taps, 20 alt merkins, 15 plank toe taps, 10 HR merkins.
Yog back to COT for about 2 mins of Mary. Thx for the opportunity <@U08BNRBQ9D1>
WARMUP: some stuff
THE THANG:
25 min EMOM
5 Deadlift
5 squats
5 Clean
5 swing
After time was up did a few more reps of another circuit.
10 Halo squats
10 Clean Press each side
10 Ballistic Row each side
10 curl
10 Around the World with shoulder touch
MARY: a few to finish off time.
ANNOUNCEMENTS:
COT:
Thanks to Masterpiece, Gen Xer by a hair, he enlightened the PAX about what “67” means in this pop culture
Need to post to know!!
WARMUP:
Mosey around FHC parking lot with 5ish stops for some COP to get the body warmed up
THE THANG:
8 exercises in parking spaces performed while 1 PAX takes a lap
Bent Rows
Swings
Squats
Deadlift
Clean to Squat
American Hammer
Lunge Pass Thru
Overhead press
6 rounds were completed
MARY:
5min of Mary with bells included Hello Dolly, flutters, big boy sit up, KB merkins
ANNOUNCEMENTS:
Jwow always smiles
Masterpiece is on same meds as Jwow
Cheddah is driving a sweet ride….jelly
COT:
Pray for persecuted church!! #nigeria
WARMUP: Did a little stretching and then a mosey that almost killed me. Yeah I was Qin.
THE THANG: moseyed from COT to the wall down on 160. Did a few things like wall sits as we watched someone do an exercise. Got bored with that so we ran up that freakin hill to the Parkin lot. Did a few rounds of 4 corners. Abs, arms, legs, and shoulders. Time flew by so Fogerty took over. He kept walking around with this cardboard thing folded up. That’s when it all really started. He had five exercises on the list SSH, squats, lunges, merkins, and LBCs. Then we ran down the freakin hill again. We did this until we almost died. Headed back to COT for abs
Did have a little story time about the story of Daniel and king Darius. Spoiler alert the lions didn’t eat Daniel. The satraps weren’t so lucky.
All done.
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