3.86 miles
Every half mile
5 burpees
10 squats
15 merkins
20 LBCs
Usual disclaimer stayed close by for Sugarbug arrival. Open with broga, SSH, windmills, shoulder taps etc.
Mosey to the school entrance. Did reps of 5 incrementing to 30 for each light pole up the hill.
Each exercise totaled 105 reps per Bobbers math.
Merkins-run
Squats-nur
Flutters – bearcrawl
LBC’s-run
Calf raises
Monkey humpers – run
Back to COT for announcements and stuff. PSA get body scanned for skin cancer it’s no joke :ear_with_hearing_aid:
WARMUP: F3 Mission, Windmills and SSH
THE THANG: Burpees, Merkins and Squats to CRHS. Wall sits and B2W, parking spot workout, alternate grave diggers, LBC, shoulder taps, gas pumpers HR Merkins, Monkey Humpers, Plank Jacks, OH Claps, each island did Iron Mike buy-ins since nothing is ever really free. Mosey back to FCMS and did Bobby Hurley at the BB courts
MARY: Heels to heaven, penguins
ANNOUNCEMENTS: convergence, Dredd
COT: prayers for many family and friends entering new season in their lives.
Simple out and back. Out Holbrook road, left into Huntington Farms. 4.6 milers, make a right on Farm Branch and run to end for turn around (only Vuvu did this). 4.0 milers just turned around at end of Old Springs (main road into Huntington Farms from Holbrook). Some did a bit of bonus mileage around shopping center.
Rain wasn’t bad at all, the water drains pretty well on Holbrook, and most drivers (there weren’t many) gave us plenty of room.
Thanks for the chance to lead, TimeMachine!
WARMUP: Various exercises and some stretchy things. Then we moseyed to the lower lot past the theater.
THE THANG:
We Partnered up. Partner 1 does exercise while partner 2 begins to lunge walk. After Partner 1 completes the exercise he catches up with partner 2. Partner 2 performs Exercise while partner 1 lunges walks. Repeat until each partner completes 5 rounds of the Exercise. Then back to the starting point; once all Pax were in we went to the next round to rinse and repeat.
Round 1 – 5 Burbees
Round 2 – 10 Outlaws
Round 3 – 15 Merkins
Round 4 – 20 Big Boy Sit ups
Video evidence was previously posted.
WARMUP:
THE THANG:
Sprint intervals
1 min sprint
1 min jog
30 reps
Merkins
CDD
Freddy Mercury
LBC
Flutters
Bear crawl
5 burpee
Lunge walk
Dragon walk
1 Burpee
MARY: 3 sets
ANNOUNCEMENTS:
Mansion ruck
COT:
Held
WARMUP: SSH, MNC, Imper. Walkers, Windmills
Mosey to Flag Pole, Pledge Allegiance
THE THANG:
Exercises by Loading docs. In between sets, run over to stair case – up/down/return
Exercises: 50 Merkins
50 Prisoner Squats
50 Plank Pulses
50 lunges
50 Bent over Y-raises
50 Body Rows (on Railing by loading docks)
43 Burpees
MARY: No time
ANNOUNCEMENTS: 9/28 Convergence, other items forgotten
COT: Wisdom to learn from 9/11/01
Ran an oldie, but a goodie, Reverse Whitehall, hitting all the east side hills.
WARMUP: Needs Improvement or None
THE THANG: Fairway Route – Left at Public Storage on to Holbrook, Cross Ft Mill Pkwy and continue straight on N Dobys Bridge, left on Fairway Dr, run to “T” indirection at Banks Rd. Out and back. Total 4.5 miles.
MARY: None
ANNOUNCEMENTS: Bethel Men’s Shelter and Newsletter
COT: Yes
WARMUP: stretching
THE THANG:
Run to Catawba Ridge say hey to Kettle Bell dudes
Run back to Forest Creek and do couple hill repeats
Run back to COT and finish with 4ish miles
MARY:
Stretching
ANNOUNCEMENTS:
COT: praising the Eastside expansion and growth