Back to the Future

WARMUP:
Side Straddle Hop
Moroccan Nightclub
Imperial Walker
Hillbilly Walker
Strawberry Picker
Merkino
Honeymooner
Downward Dogs

THE THANG:
Back to the 80s Dora
80 Squats
81 Merkins
82 LBCs
83 Lunges
84 Carolina Dry Docks
85 Flutters
86 Bobby Hurleys
87 Durkins
88 American Hammers
89 Monkey Humpers

MARY:
N/A

ANNOUNCEMENTS:
Men’s shelter
Fort mill care center
6/22 Happy Hour

COT:
Health
Studies

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Sweep the Leg Murph(ish)

Expected light crowd given the multiple Murph options available later in the morning so was pleasantly surprised to run into Tesla as Grout snd YHC were returning from the pre-run. Solid number of cars in parking lot so maybe my promise of no pullups merkins or squats was a win

WARMUP: disclaim and go

THE THANG:
1.5 mile run
100 dips
200 LBCs
300 SSH
1.5 mile run

MARY: no time

ANNOUNCEMENTS: newsletter

COT: yup

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You Can Do Anything For One Minute

WARMUP:
15 – SSH
10 – Moroccan Night Club
10 – Windmill
15 – Cherry Pickers
10 – Merkins

Broga with 5 Shoulder Taps, 5 Plank Jack’s

THE THANG:
(1) You Can Do Anything For One Minute
60 seconds work, 15 seconds rest
Slow mosey around the track after each round.

Round 1:
• 60 seconds of jumping jacks
• 60 seconds of bodyweight squats
• 60 seconds of push-ups (beginner modification:
kneeling push-ups)
• 60 seconds of high knees sprinting in place (beginner modification: march or jog in place)
• 60 seconds plank

Round 2:
• 60 seconds of burpees (beginner modification: skip the jump and just do a squat and push-up)
• 60 seconds of alternating forward lunges
• 60 seconds of mountain climbers
• 60 seconds of V-ups
• 60 seconds alternating side lunges

Round 3:
• 60 seconds bird dog
• 60 seconds jump squats
• 60 seconds right side plank
• 60 seconds left side plank
• 60 seconds squat hold

(2) Wall sits with bear crawl cycle

(3) 3 Merkin Indian Run
MARY:
ABC’S of Abs
ANNOUNCEMENTS:
Murphy Opportunities
Bethel Men’s Shelter Nights
Summer of CSAUP’s
HIM Camp
Shovel Flag Handoff – Seabiscuit
COT:
Show To Know.

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What’s In The Cards For Today?

WARMUP: Abe Vigoda, Cherry pickers, merkins, SSH, Imperial Squat Walkers, MNC, Hillbilly Walker
THE THANG: Mosey to gridiron, turn on the “boom box” for some tunes, pick a card at each corner of the field, 10 reps per card, 25 reps per royal, 100 reps per Ace. Run in between each corner.
MARY:
ANNOUNCEMENTS: Bethel Men’s Shelter July 4th cookout, Care Center lawn maintenance, Cannoli Run next weekend.
COT: Prayers for Brother In Law whose in hospice care. safe travels.

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Derby Days

Minor warm up
Jump Around House of Pain w burpees every time Jump is mumbled.
Horse Track with Pain Stations
1. Merkens, Dry Docks, Derkens
2. Squats, Bobby Hurleys, lunges
3. LBCs, flutters, hammers
4. Burpees
5. Dips, SSH, flutters
6. Jump squats, diamond merkens, plank

Got in 4 loops at least 2 miles.

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Dump Truck Mayhem

Bringing the Kitchen Sink theme Eastward to The Premier CRHS AO, Bushwood. Coupons were everywhere—and I do mean everywhere! The frequent 5:45am dump truck visit was right on time at the middle school bball courts across Spitz’s namesake driveway, White Rd. The pax did a nice job, as instructed, creating a Cindy barrier to test our dear friend, The Dump Truck Driver’s, wit. Barricade be damned…our friend made meat mince of the ill-formed concrete blocks. As he accelerated towards our barricade, the pax stared in amazement in disbelief that our obstacle would do no good, and no good it did. Slash’s donated Cindy (one of six we’ll call Charlie) came as one unit. Charlie left as a pile of ruble with a splitting headache I’m sure. Poor fella took the full brunt of an accelerating 5 ton dumper determined not to be delayed in route. Charlie’s funeral at COT was a somber occasion, but we made the best of it as YHC turned the theme into Disruption and Perseverance. Unfortunately Charlie’s perseverance was for not—Slash, liking only the beautiful and pristine, declined Charlie a home for his return.

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Kettle Bell Dora pain

WARMUP: SSH’s,
THE THANG: 17 man cheese grater. A kettlebell lung walk stopping at stations to do man makers. A 100 A. Hammers, 125 Halo’s, 150 Curls and 200 lawnmower pull Dora while parter ran the PL.
MARY:
ANNOUNCEMENTS: Read your NL.
Jaeger rescheduled. Canola Run
COT: Prayers and appraises. Praise for Children. P and P for new careers and endeavors!

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