WARMUP: None
THE THANG: RUN FASTER
North Doby’s Bridge then left on Fairway Dr. Run to stop sign at the intersection of Banks Rd.
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Rick through Kingsley
3 mile ruck with 2 pain stations
Ranger merkins
Hand release merkins
American Hammers
Plank
Ended with flutters
MARY:
Flutters
ANNOUNCEMENTS:
Happy hour at Emilio’s
7/4 Convergence
COT:
Family health fellowship
WARMUP: route announced
THE THANG: run some new roads, Liberty went missing on the way back after he took a shortcut. All PAX showed up at the end!!
MARY:
ANNOUNCEMENTS:
COT:
Warmups
Side Straddle Hop
Imperial Walker
Hillbilly Walker
Mountain Climbers
Plank
Broga
The Thang:
Bear crawl up hill and nerf back
DORA
runners do parking lot loop
Teams will do
50 Carolina Dry Docks
100 Squats
150 Merkins
200 Flutters
150 Dips
100 Durkins
50 Burpees
ANNOUNCEMENTS:
7/4 Convergence
Thursday happy hour
COT:
Prayers for family and health
WARMUP: Count the out: 10
THE THANG: Oxford Route
ANNOUNCEMENTS: Flag Handoff, CSAUP galore, Emilio’s 2nd F, F3 Dads
COT: Struggles of having 2.0 stay home on video games vs out of house with friends and risk of drugs and other dangers.
WARMUP: yea, we did that. seriously, it’s important.
THE THANG: ran towards the levels, but found some pillars. Stopped for 1 burpee at the first pillar, then 2, then 3, etc. There were 13. That’s 91 burpees (if I’d done the math in my head, I would have called 9 more in cadence. Guess the PAX are glad, I didn’t….)
At the levels near the tennis courts
Bottom level – 10 squats
2nd level – 10 jump squats
3rd level – 10 lunges
3.5 level – turn around 10 bulgarian split squats
4 level – head back to the bottom level
We did 4 rounds
On the way back, we stopped for Bomb Jacks at light poles in an additive fashion as well.
MARY: Some shinbox work. look it up. mobility matters
ANNOUNCEMENTS: Summer of CSAUP
COT: Always
WARMUP:
15 “latecomer” burpees
Side-straddle hops
Big arm circles
Michael Phelps
Sumo-Squats
Don Quixote
Mosey
THE THANG:
10 / 20 / 30 reps in pairs
Base 1: Merkins with fist-bump
Base 2: Bobby-Hurleys
Base 3: Big Boy sit-up fist-bump
Base 4: high-low twist pass (both sides)
In between bases: bear crawl
10 rep speed round around bases
Mosey around parking-lot back to Lazarus
MARY:
Stretching
ANNOUNCEMENTS:
Include M’s contact info on Slack profile
HIM camp on June 21
COT: COT and close out
WARMUP: Jog
THE THANG: Ran to River Trail Elementary and back
MARY: N/A
ANNOUNCEMENTS: CSAUP galore, Sea Biscuit flag hand off
COT: Students and teachers safe and fun summer.
WARMUP: 4:45 Pre Run
THE THANG:
Dave Gibson Hills
25 Merkins (Dave Gibson and Ben Casey)
25 Squats (Enterance to Gold hill school complex)
25 LBCs (Gold hill teachers parking lot)
Go back up Dave Gibson Hill – Repeat
MARY: N/A
ANNOUNCEMENTS:
Bethel Men’s Shelter
CSAUP Trifecta
COT:
Travel
Health
Kids graduating and moving forward
WARMUP: SSH, Cherry Picker, Mosey to Bus driveway
THE THANG: using light poles as markers, 10 merkins, run to next pole, 10 big boys, repeat 4 times. 10 squats, run to next pole, 10 flutter kicks, repeat 4 times. Various exercises, runs, planks, etc. until back to COT.
MARY: hip flex
ANNOUNCEMENTS: Newsletter
COT: Ball-o-man