We ran, some ran 6 miles, some ran more, some ran less, but we all got it done.
Word of advice- don’t agree to Q the morning after a wine tasting event.
WARMUP: None – it’s a disclaimer and we go
THE THANG: running with burpees, squats and side straddle hops every 1/4 mile. Get as much as you can. All of them.
MARY: only time for a few airborne hip exercises.
ANNOUNCEMENTS: yes
COT: 5th core principle
WARMUP: run, yoga
THE THANG: overhead squat, pull-ups,run and touch FDC, dips, and burpees
MARY:
ANNOUNCEMENTS: Trash pickup (02-03-2024)
COT: marriages, and job
WARMUP: run, yoga
THE THANG: overhead squat, pull-ups,run and touch FDC, dips, and burpees
MARY:
ANNOUNCEMENTS: Trash pickup (02-03-2024)
COT: marriages, and job
WARMUP: run, yoga
THE THANG: overhead squat, pull-ups,run and touch FDC, dips, and burpees
MARY:
ANNOUNCEMENTS: Trash pickup (02-03-2024)
COT: marriages, and job
WARMUP: SSH Fruit picking
THE THANG: Bataan Death Crawl, Parking Lot Punishment and so much more
MARY: Freddy, Box Cutters Flutters and upright Flutters
WARMUP: Quick lap with stops
THE THANG: Hard stuff. Mostly suicides.
MARY: Nah
ANNOUNCEMENTS: Newsletter
COT: Yup
WARMUP: Quick lap with a few stops
THE THANG: Hard stuff
MARY: Nah
ANNOUNCEMENTS: Newsletter
COT: Yup
WARMUP: Eh
THE THANG: Hubert Graham over and over with ruck and sandbag
MARY: Broga
ANNOUNCEMENTS: Newsletter
COT: Yup
WARMUP:
Slow MIle Run to Molokai Drive and back. Circle up in the fire dept parking lot for COP
THE THANG:
COP: SSH x 20, windmill x 10, merkin x 10, jump squat x 20, Carolina dry dock x 10, cherry picker x 15, Morrocan night club x 40. Al Gore hold x 60s, Rosalita x 15, Freddie Merc x 20
Walk to the tall pull up bar: Burpee pull up x 5. Everyone gets a turn. While the Pax waited, we did Al Gore, plank hold, and LBC’s
Mosey to the ledge behind the baseball diamond for 11’s. Derkins and dips
Mosey to the playground and break into 3 groups. 2 rounds of pullups (10), ab exercises, and step ups
Mosey to the bottom of Tara Tea for mini quadzilla. Nur up the hill, 5 squats at the top, run down, 5 squats at the bottom, Repeat 2 more times.
Mosey to the soggy field for Airbornes Killer Abductor routine (crowd pleaser)
MARY:
Ran out of time for Mary today
ANNOUNCEMENTS:
Dam to Damn bar 10K today!
COT:
Prayer for Change Order’s M’s work travel and for Uber’s co-workers affected by a layoff
NMM:
The warm temps brought out the Pax today and the mumble chatter was in abundance. We covered a good bit of the AO , including the field which was a bit soggy. The whining about getting wet in the field was also in abundance – c’mon men! Back in the day, no one would have thought twice about laying down in a wet field…….It was a pleasure to lead the group today and always the best way to start off your Saturday mornings. Thanks for the Q spot, @Uber!