WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: We warmed up.
THE THANG: Headed to the light poles al did something similar to a suicide.
Repeat each exercise at each light pole going and coming back.
20 squats
20 SSH
20 raise the roof
20 lunges
20 merkins
20 imperial walkers
20 LBC
20 American hammers
MARY: 15 burpees! Go!
COT:
Thanks to everyone who posted and put in some sweat equity.
Prayers for all those mentioned.
Also prayers for me as I participate in the Mount Afton Challenge next Saturday to help with mental health.
My verse for the day to meditate on is…
“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”
Galatians 6:9 CSB
With that, The Thrill is gone!
Warmup
SSH
Imp Walkers
HB Walkers
Low slow squat
Merkin
Broga
Bear crawl Indian run – 6 does 5 flutters
Subdivisions
Cocaine bear crawls
Lunge Walk
Compounding SSH
Duck Walk with compounding squats
Dora
50 CDD
75 SSH
100 Big Boys
125 Flutters
Card Draw Wild Card Mary
COT
Announcements
Break the Dam
Prayers and praises
Family
Patience
Warmup
SSH
Imp Walkers
HB Walkers
Low slow squat
Merkin
Broga
Bear crawl Indian run – 6 does 5 flutters
Subdivisions
Cocaine bear crawls
Lunge Walk
Compounding SSH
Duck Walk with compounding squats
Dora
50 CDD
75 SSH
100 Big Boys
125 Flutters
Card Draw Wild Card Mary
COT
Announcements
Break the Dam
Bethel
Prayers and praises
Family
Health
Warm-Up:
SSH – 20 IC
Imperial Walkers – 20 IC
Windmills – 10 IC
Moroccan NC – 10 IC
Strawberry Pickers – 10 IC
Quick mosey around parking lot
Cheese Shredder
Thang 1:
Set 4 corners ~ Stay together with the HIMs in your corner throughout the exercises and mosey between each corner. 2 Rounds
Cone 1 – 15 Burpees
Cone 2 – 15 Squats
Cone 3 – 15 Carolina Dry Docks
Cone 4 – 15 Jump Squats
Thang 2:
Four Light Poles ~ Mosey between light poles. 3 Rounds.
Light Pole 1 – 10 Merkins
Light Pole 2 – 20 LBCs
Light Pole 3 – 30 Lunges Total
Light Pole 4 – 40 Mountain Climbers Total
Thang 3:
Eleven’s
Mosey up and down.
At bottom: Diamond Merkins
At top: Big Boy Sit-Ups
Mary:
American Hammers – 15 IC
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
Bear Crawl Indian Run
Around the park
Start at each swing chair
Do 1 imperial walker & 1 hillbilly walker
MOT Mosey
Dora
50 Merkins
100 Squats
150 Lunges
200 LBCs
Stage to tree run
Around the world
Use deck pick exercise roll for # of reps till done
ANNOUNCEMENTS:
8 blocker
Break the dam
COT:
Health
Travel
WARMUP: motivator, IW, CP, WM.
THE THANG: Appetizer The-Violator to one end, Cocaine-Bear-crawl back.
Thang#1: 1st hill Dora: 1 pax jogs down, Nur Back to switch
• 50 Fisherman’s Calf Raises each
• 100 Merkins
• 200 Flutters
• 200 raise the roofs
#2: clockwork inverted Rows – TRX
1 pax Draws a card (five-K) -# = reps on TRX while everyone else follows a menu board AMRAP
Rest of pax does this….
Clubs: J-Q Seal Jacks,
9-10-SSH,
7-8-Smurf-Jacks,
5-6-Bomb-Jacks
Spades:
J-Q-LBC’s,
9-10-Gas-Pumpers,
7-8-Big-Boiz
5-6-hello ladies
Hearts:
J-Q-Flying Squirrels,
9-10–Burpees
7-8-Kraken Burpees,
5-6-Calimari/Krakens
Diamonds:
J-Q-good a.m.,
9-10 – calf raises,
7-8– Lt. Dan,
5-6-Lt. Dan-Ono
MARY: w/in Weinke
ANNOUNCEMENTS: read your newsletter, Bethel
COT: prayers lifted for safe travels, patience and presence with family, coping with aging loved ones.
WARMUP: waiting on Q
THE THANG: choose your own adventure
MARY: would have been a better Q
ANNOUNCEMENTS: don’t be late for your Q
COT: yes
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
TBD getting in the count for the stats to start
It was raining, so we ran straight for the Lowe’s Contractor covering.
WARMUP:
Standard fare of SSH, IW, Hillbilly Walkers, Butt Kickers, High Knees, etc, then loop around Lowe’s
THE THANG:
This was stolen from Dojo just the day before (done at DawnPatrol). Kind of a modified ring of fire.
Set up 6 cones near edges of the covering with a single cone in the center. On each perimeter cone was an exercise and count. Pax had to run to a cone, do the exercise and count, then bear crawl back to the center cone and do Burpees. The number of Burpees was based on how many stations they had been to (starting with 1, working up to 6 when all cones were visited).
Once all done with all cones, we ran another lap around Lowe’s
Rinse and repeat, but with 2nd set of cones (under he first set).
Just a few minutes left for Rugby Sprints, then return to COT.
Thanks to PeachStand for the chance to lead.
MARY:
ANNOUNCEMENTS:
COT: