We ran the Kingsley loop. It was glorious. Miles for everyone.🏃♂️💨
– JWow
WARMUP:
– SSH / WM / MNC / IW
– 3x hill sprint
THE THANG:
– EDM supported 6 sets of exercise pairs (12 and 24 rep count), run a lap after each set and jump the wall.
– Jack Webb: Pushup + OHC
MARY:
– 6-count burpees at COT until time
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
Run to Afton Way (.39 miles)
15 dips
15 merkins derkins
Run to Afton and Galbreath Intersection (shoulders)
30-60 second hold plank rockers
15 Superman I Y T (alternate arms to make a I Y or T
Afton/Lizzie Lane (Legs)
15 Squats
15 Calf Raises
Back to Brayden Parkway and up Hill
15 Burpees at the top of the hill.
Back down Brayden to Afton and repeat loop
Return to COT (3.5 Miles or so)
WARMUP: Yea, did that. Mostly in cadence.
SSH
IW
HW
Soulder Taps
Merkins
Peter Parker
THE THANG:
A little smorgasbord. Initial bulk was laps around the front of the middle school with:
5 buprees at each speed bump
next lap
5 burpees and 10 bombjacks
Then we went backwards so the speed bumps were closer and reverse bear crawled up the hill from the lowest point.
Stopped for some People’s Chair
While we were at the wall we did BTTW with upside down shoulder taps and merkins in cadence
Went to the teacher parking lot in the back and did a long bear crawl. Then some Lt. Dan’s
Hit the elementary playground for some pull-ups and burpees. Tried to work in a partner balance and one handed hanging on the bar, but
it was a smashing failure. So, we ran back towards COT and stopped for Bulgarian Split Squats along the way.
MARY: Yea, we did this leg raise thing YHC saw on Instagram one time.
ANNOUNCEMENTS:
D2DBar10k
COT: It’s a core principle, so…yes
WARMUP: Alabama route (or root)
THE THANG: run the route / root which was 5 or 6 or 7 or more because guys are still running as of you reading this BB
MARY: not here
ANNOUNCEMENTS: all of them…for cyclops
COT: we did it
WARMUP:
THE THANG: run nun, Harris, Sutton, back on Sam Harris, back on harris, back on Nun
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Quick mosey to the front of the school for some temporary shelter from the rain..declaimer, we will be getting wet.
THE THANG:
six exercises all 10 count reps
1. Overhead Press
2. Squats
3. Bent over Rows
4. Curls
5. Flutters
6. Man Makers
After completing the exercises, mosey with ruck and sandbag to the parking lot, drop sandbag, bear crawl up to second level of parking lot, drop ruck. Tempo run between the three islands. Back to starting point, ruck on, reverse bear crawl back to sandbag, carry sandbag and ruck back to front of school.
Rd 1 – exercises 1-3
Rd 2 – exercises 4-6
Rd 3 – exercises 6-1 (backwards)
Rd 4 – exercises 1-6
Back to COT
22 Men got better today:
Run to Office Parking lot: 15 Merkins and 15 CDD
Run to Gold Hill Elementary teacher parking lot: 20 LBC and 20 Hello Dolly
Run to Gold Hill Middle teacher lot: 15 squats and 15 Lunges
Mileage ranged from 3-5. Great job.
WARMUP: windmills, imperial walkers, hillbilly walkers, SSH. Run to guardrail and do dips. Run to school entrance do step ups and 10 derkins. Run down hill to light pole for more fun.
THE THANG: Tabata is the flavor 45 seconds of exercise 15 seconds of rest. 4 exercises per set SS hops, plank jacks, squats, and American hammers. 1 minute rest with 5 burpees included. 2 rounds then 2 rounds of mtn climbers, seal jacks, monkey humpers, and LBCs. 1 min. Rest with 5 burpees. Last 2 rounds pax choice rebel picked merkins )no surprise there), Nasa Flutters, Sugarbug CDDs and Mainframe jump squats. Mosey back to COT for a little Mary.
ANNOUNCEMENTS: jekyll thing, D2D bar other stuff
WARMUP: Jog lap around lot then some basic warm-ups. Grab bags and move to front of school.
THE THANG: Complete the following exercises. Every 2 mins run to cone at end of drop off line and back.
20 OH presses
50 hop overs
30 front rack squats
50 hop overs
40 push-ups
50 hop overs
30 back rack squats
50 hop overs
20 OH presses
Solo was calling the hop overs bunny fu-fus or something since they really started to add up.
After finishing the board we moved over to the amphitheater. Starting at the bottom, bear crawl to 1st landing dragging bag and do 15 jump over burpees. Crawl and drag to 2nd landing and do 12 jump over burpees. Crawl and drag to 3rd landing and do 9 jump over burpees. Bear hug sandbagand move back to start. Crawl and drag bag to 1st landing and do 15 over the shoulders. Crawl and drag to 2nd landing and do 12 over the shoulders. Time was up before we could make it to the last landing. Carry bags back to COT. Great work by everyone. Thanks for the opportunity to Q!