WARMUP:
THE THANG: original seabiscuit route 5+ miles with 300’ elevation gain
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Indian run around CRHS, back of the line performs 3 burpees before sprinting to the front of the line. Bobber’s choice to wear a 20# vest was quickly in question.
THE THANG: Two parts
FIRST: Four level block wall by the tennis courts were used to do 5 box jumps, 5 derkins per level for one set, the second was 5 step ups each leg followed by irkins. Third set was box jumps.
SECOND: Since it was 1/11, 11’s was the name of the game for the second part of the workout. The route was the bottom of the hill next to the football stadium up to the midway point (garage area). Burpees at the bottom and bomb jacks at the top.
MARY: No time for mary!
ANNOUNCEMENTS: Blood drive Thursday, and prayers for the family of a man in Waterside that passed away with small children.
COT:
WARMUP:
THE THANG: Reverse White Grove
MARY:
ANNOUNCEMENTS: D2DB10K,
Bethel mens shelter, read your news letter
COT: Heart health, prayers for finding a toilet when in need
WARMUP: .5 mile mosey
THE THANG: 100m x 4 followed by 400m x 9
MARY: N/A
ANNOUNCEMENTS: d2db10k is right around the corner and shirt cut off day is quickly approaching
COT: praises for health
WARMUP:
THE THANG: DORA
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey to High School Parking Lot
25 EA – SSH
10 EA – Windmills
10 EA – Imperial Walkers
10 EA – Hillbilly Walkers
THE THANG: #1
Four Corners: (4 rounds)
Corner #1 – 3 Burpees – 5 Bompjacks
Corner #2 – 3 Burpees – 10 Jumpsquats
Corner #3 – 3 Burpees – 15 CDD
Corner #4 – 3 Burpees – 20 Mountain Climbers (single count)
THE THANG #2
Dora
100 EA – Merkins
200 EA – Squats
300 EA – LBC’s
MARY: None
ANNOUNCEMENTS:
COT: Prayers for PAX Health
WARMUP:
THE THANG: Ran to the Ridge and back. 5 miles
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Run to the far end of school parking lot
THE THANG: 11s with hand release merkins and lunges- some got as far as 5 miles
MARY:
ANNOUNCEMENTS:
COT:
It’s baaaaaaaaaack for year three!
www.D2DB10k.com
1/28/2023
10:30am – Walkers/Ruckers
11:00am – Runners
The hardware is sweet, the gear is swanky, the charities serve sincerely, and the route stays strong! Registration link and route map are up on the website.
Cost is $50 and includes the race shirt, race bag, and finisher medal. Registration deadline cutoff for shirts in 1/7/2023
Running this 10k could be the greatest thing you’ll do during the 11:00am hour on 1/28/2023. Just let that ruminate in your mind.
Bring your friends, families, spouse, children, co-workers, enemies, girlfriend, boyfriend, non-labeled romantic partner, and/or generic acquaintances. Let’s go!!!
WARMUP: light jog
THE THANG: original seabiscuit route
MARY: N/A
ANNOUNCEMENTS: sign up for D2DB10K
COT: prayers for families