WARMUP: Discuss the route
THE THANG: A 4-mile run through the Masey neighborhood and Dobys Bridge with some hills along the way
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: SSH, MNC, WM, IW, HW
THE THANG:
DORA: Timer 100yd run
200 step ups
100 Erkins
125 Squats
50 Derkins
100 Calf Raises
Thang 2
TABATA (40 sec of work, 15 sec rest)
Round 1 – Mountain Climbers, Bomb Jacks, Squat Thrusts, High Knees
Round 2 – Lunges, S.S. Hops, Merkins, Speed Skaters
Round 3 – American Hammers, Flutter Kicks, LBCs, Hold Plank
MARY: Few Exercises
ANNOUNCEMENTS: CSAUPs,
COT: Closed in Prayer
WARMUP:
SSH x 10, IW x 10, Merkins (IC) x 10, Downward Dog, Peter Parker x 10, Upward Dog.
THE THANG:
Stations were set up in a T shape where “Home Base” is at the intersection of the 3 points.
Round 1
15 burpees at “Home Base”
Bear crawl ~ 25yds to station 1 do 15 merkins
Jog back to home base
15 burpees at “Home Base”
Lunge walk ~ 25yds to station 2 and do 10 hang cleans w/ sandbag (5 each arm if using KB’s)
Jog back to home base
15 burpees at “Home Base”
Broad jump ~ 25yds to station 3 and do 10 sit up get ups
Jog back to home base
Round 2
Following the same modes of transportation,
10 burpees at home base
25 merkins at station 1
20 hang cleans at station 2
15 sit up get ups at station 3
Round 3
Following the same modes of transportation,
5 burpees at home base
35 merkins at station 1
30 hang cleans at station 2
20 sit up get ups at station 3
MARY:
ANNOUNCEMENTS:
Sweaty Barry, Summer CSAUP series, F3 Dad’s
COT: Family and loved ones
Hot Humid July in SC pre-run with Grout and Re-tread.
WARMUP: run to parking lot where old tega cay coffee used to be and do 17 in cadence American Hammers then run to lowest point on Dave Gibson and do 7 in cadence merkins then run to flag pole at the school and do 6 in cadence low slow squat
THE THANG:
1776 sweet the Leg style
Perform:
17 American Hammers
7 Merkins
6 Squats
At flag pole and at tega cay coffee parking lot. Every time you pass the low point of dave Gibson do 3 burpees.
Get as many rounds as possible
MARY: no time
ANNOUNCEMENTS: newsletter
COT: 5th core principle
WARMUP: (all IC) – SSH, 5 x Lt. Dan (10 count), Moroccan NC, 4 Lt. Dan, Imp.Walkers, 3 Lt. Dan, Neck Stretches, 2 Lt. Dan, Planck-Jack w/ Merkin (4 count), 1 Lt. Dan
OYO – 20 BB situps
THE THANG: ON THE GRASS (4 cones – ~20-yards distance): Fireman’s Drags down… return with Wheelbarrow walk/hop… switch (3 reps each partner)
Flutter presses w/ KB till 6 is up
“Double-Backed Beasts” (AKA Wrestler Sit-ups) 30 Dora
Partner Bent-over Rows 30 Dora … Recover
Rack KB & walk to PARKING LOT STATION.. Reps were cut to accommodate Time
30 KB Swings, 10 Bicep curls, 4 Weighted Knee-tucks, 8 KB Halos each Side
Indian Run Around Lot
MARY: Dirty Dogs (21 count) and Oma-Plata Hip Thrusters (5 each side)
ANNOUNCEMENTS: Sweaty Barry this Thursday, Dad’s & 2.0’s next Saturday, Yaeger + Tortoise & Hare later in summer.
COT: Prayers for Sprocket’s impending Grandson, Time Machines’ travel to Auburn, Praises for those participating in Outreach efforts
WARMUP: Yes SSH, Nightclubs, Imperial Walkers, Merks, Squats, Stretching, Mosey, and Seal Jax.
THE THANG: Starting with Crazy 8s that offered up 3 exercises per lap. Merks, Squats, Bigboys. Mosey to hill for some Bear Crawl w Merkin stops at each light pole.
Reps were 2x 4x 6x 8x 10x
Followed up by a round of 7s ( BombJax and Bigboys)
Heading back to some Mary.
MARY: yes 4 minutes
ANNOUNCEMENTS: Con- verg-ence on the 4th
COT: FNG and prayer for healing and safe travels
WARMUP: Talk about route and safety strategies to protect us from traffic.
THE THANG: 4.25 miles
MARY:
ANNOUNCEMENTS: read your news letter
COT: prayers and praises
Did an out and back to Tega Cay Walmart. Some did trails. One rucked. Some did 11.
ANNOUNCEMENTS:
Convergence, men’s shelter and CSAUPS
COT: Health and blessings.
WARMUP: Mosey around parking lot.
20 ea. SSH
10 ea. Goofballs
10 ea. Hillbilly Walkers
10 ea. Cherry Pickers
10 ea. Moroccan Nightclubs
carry bells to student parking lot for a board of pain
THE THANG:
Round 1:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 45 Chest Press
– 50 Squats
– 1 lap around cones
Round 2:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 45 Chest Press
– 1 lap around cones
Round 3:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 40 Overhead Press
– 1 lap around cones
Round 4:
– 10 American Hammers
– 15 Skull Crushers
– 20 Swings
– 25 Curls
– 30 Lunges
– 35 Bent Rows
– 1 lap around cones
MARY: none
ANNOUNCEMENTS: read the newsletter
COT: Prayer’s health & travel
WARMUP: Merkins, Moroccan Night club, Side Straddle-Hop
THE THANG:
MARY: LBCs
ANNOUNCEMENTS: Read your news letter
COT: prayers and Praises 4 members of PAX