WARMUP:
– Stayed in the car until 5:15am
THE THANG:
– Neff Ct to Dudley to Felts to Callahan and return
MARY:
ANNOUNCEMENTS:
COT:
– Prayers for the people out in the cold
– Try and make someone smile
WARMUP: yea. but with accumulating burpees interspersed
THE THANG: Mosey a tad: to some good island based parking lots
6-7 with curb alberts and mike tysons
mode of transit: bear crawl/crawl bear
6-7 with squats and boxer toe touches
mode of transit: lunge walk/reverse lunge walk
(There were kids here. I had to 6-7 them)
Head to the football field.
Some running 100 yards at a time
1 burpee in the endzone
10 merkins at the 10 yard line
2 burpees-20 merkins at the 20, etc.
3-30
4-40
5-then YHC realized this was stupid as we’d already done 100 merkins and a bunch of mike tysons. So, we went to the hill YCH originally wanted to go to anyway
https://f3nation.com/exicon?entryId=exicon-1757988690608-7220
found this in the Codex
It was Shady-level “fun”
Bowser Jr. rolled down the hill. All of us did not, but I wanted to.
MARY: a little yoga instead.
ANNOUNCEMENTS: lots of them in the newsletter and beyond
COT: was held.
Panhandle confided that this was not a moderate workout. Sorry, Not Sorry. You guys freaking crushed it anyway. 45 min on a Saturday makes it moderate–right? You’re welcome
Many of you know I don’t post often on Saturday because it’s concentrica time in my household. My M was working out of town, and the 2.0s slept in. It was great to be among the PAX this Saturday. The work we GET to do in the gloom is a privilege. Remember that when some jackwagon calls 7-2-20s.
WARMUP:
Windmill
SSH
IMPERIAL WALKERS
Hillbilly walkers
Merkins
Broga
THE THANG:
Lunge walk Indian run
Dora
50 dips
100 merkins
150 squats
200 LBC
Light measured duck walk with dips
Toy soldier merkin
MARY:
Upper body stretch
ANNOUNCEMENTS:
Break the dam
Bethel
COT:
Family
Health
Weather
WARMUP: Stretching
THE THANG: Across to Baxter for a Heavy Dora up and down the steps
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH / Burpees /
THE THANG: Mosey around the school down the front sidewalk and around to the loading dock. Found a huge tire and did partner roll ups with merkins after each shove up the smaller hill. Mosey over to the cinder blocks with hill carries. Carry the blocks down the hill then turn and back up stopping at each cone to do a burpee. Drop the blocks and go back down the hill to roll the big tire back up the hill. Finish out with a run up to white st and back down to the loading dock and back to COT to get the 2 miles in.
MARY: Nope
ANNOUNCEMENTS: Keep posting, show for each other and keep doing the hard thing.
COT: Newsletter
I needed a little motivation so we warmed up with the Motivator then moseyed down to the lot past the theater. We stopped along the way for some windmills and imperial walkers.
The Beast
Running the length of the lot we had 3 cones set up for our exercise points. At each come we performed 6 reps of the exercise as we ran down and back.
Round 1 – Merkins
Round 2 – Low Slow Squat
Round 3 – CDD
Round 4 – Lunges (R + L = 1)
Round 5 – Shoulder Taps (R + L = 1)
Round 6 – LBCs
We Moses back to the flag.
Circle of Lunges
We lunge walked around the islands Native American run style.
We had a little time left for Mary
– piston crunches
– American Hammers
– Pickle pointers
Announcements were made and ended with prayers for marriages, health of in-laws and for those that may be in the path of the upcoming storm.
WARMUP: SSH, Merkins, Cherry Pickers, Yogging, Shuffles
THE THANG: Indian run to tennis courts, AMRAP 10 minute circuit of 20 step ups, 20 dips and 15 derkins. At the 10 minute mark hold a Dank (downward plank). Nur and mosey to front of school for 6 inches until 6 comes in. mosey to the band lot for 50 yd bear crawl then 50 yd lunge walk. Big boys OYO until 6 comes in. Mosey over to the wall for calf raise wall sits then balls-to-tha-wall. Afterwards run up the hill to the main road twice. First time 74% second AYG. mosey back to COT.
MARY: Missing
ANNOUNCEMENTS: Christmas Party, Break the Dam, Bethel, Newsletter
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: running
THE THANG: Festivus
MARY: airing of Grievance
ANNOUNCEMENTS:
COT:
WARMUP: mosey around parking lot with dynamic movements, ssh, in, hillbilly walkers cherry pickers, arm circle then repeat
THE THANG: mosey around and to side parking lot 5 sets of 10 burpees with 45 second rests in between. Wall sits with bear crawls. Back of Lowe’s for 5 sets of dips, merkins, squats.
MARY: Mary at different stages throughout the workout
ANNOUNCEMENTS: break the dam, brr, bethel men’s shelter
COT: prayers for aging parents, newlyweds.