WARMUP:
THE THANG: 3 ran road towards to Baxter, Suton, Harris, 1 ran towards downtown FM, and the other 2 ran trails at ASG. Ram between 5 to 10 miles.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Lap around the parking lot. SSHs, Imperial Walkers, Windmills, Plank Stretches
THE THANG:
The Accumulator:
Do the exercise and take a lap around the parking lot. Rinse and Repeat, accumulating each exercise.
10 Merkins – 20 Flutter Kicks – 20 Squats – 30 Plank Punches – 20 LBC’s – 20 Carolina Dry Docks – 10 Burpees
We had addition time to do two more rounds, dropped the burpees and Carolina Dry Docks.
Great Job Everyone!
WARMUP: What Warmup?
THE THANG: Run… far….
Head from COT to Munn. South on Munn to Harris St. East on Harris St. to the Godfather of hills in The Fort. Depending on the distance desired, take Spratt or Massey to 160 and back to COT for a total of ~4 miles.
MARY: Not necessarily Mary but Airborne brought out a 5 minute Hip workout to help with strength, tone and maintain the swim bod for the summer. It was a burner!
ANNOUNCEMENTS: Read your newsletter. Convergence on July 4.
COT: Prayers for calm minds and patience, Cakeboss’s family after losing his step-father and the Cox family who lost their father leaving behind two young children and a wife.
Temps were thick, but the stench and pain was thicker.
Multiple warmups and we moseyed.
Jack Webb: 4 Bears 🐻 Crawls and 1 CDD ⏯️ 40 Bear Crawls and 10 CDDs
Indian run around the track where each PAX did the following.
20 Merkins
20 Squats
20 V Ups
Back to COT for some Mary.
JWow
WARMUP: lap around the parking lot.
THE THANG: 7s – 1 merkin, bear crawl to far sideway, 6 dips, crabwalk back. Repeat, add one merkin, subtract one dip.
Lap around car loop
Pillars – alternate between squats and curls, 10 each
Lap around car loop
Ruck carry above head the length on parking lot, repeat x 3
Ruck to back of school, down stairs, loop back to Memorial Gardens and return to COT.
WARMUP: Mosey to Pitcairn Park boat ramp
SSH, IW, MNC, LSS, Merkins, Shoulder Taps, Mtn Climbers,
THE THANG: 11s Burppies at the bottom, LBC at the top then some dips and step ups, followed by Derkins Irkins and calf raises. Head back to Alcatraz, and the bottom of “the hill” for a Sisyphus run 10sec, 20sec, 30sec. Slow mosey back to COT
MARY: No Mary, but a @airborne Hip routine. Closed with Body Destroyer
ANNOUNCEMENTS: July 4th convergence, read your newsletter
COT: Prayers for Uber and his family as they head out on a 3 week road trip in his new camper van!
WARMUP: SSHs, Imperial Walkers, Windmills, Merkins, Plank, Superman in puddle, Peter Parker, Parker Peter.
THE THANG:
Dora-ish workout
50 Man Makers , partner runs loop around parking lot, flapjack
200 squats, partner murder bunny mosey to cone and back, flapjack
300 Flutters with block press, partner runs loop around parking lot, flapjack
200 LBCs, partner murder bunny mosey to cone and back, flapjack
150 Curls with block, partner runs loop around parking lot, flapjack
Finished with burpees no block, partner murder bunny mosey to cone and back, flapjack
Good prep work for Iron Pax Challenge…Great job guys!
WARMUP:
Poppins started off with a quick warmup, 50 SSH, Windmills, Cherry Pickers, some other stuff, Plank, Merkins and some yoga stuff
THE THANG: I started it off with a mosey to the back playground where we did a crowd pleasing Dick Webb, got up to 8 RDS, then we did a quick tabata at the nearby park benches. Part 2 was Mainframe leading us to the parking lot in the back where we had to do a series laps around the lot with various leg exercises including burpee broad jumps and then a bear crawl and crawl bear activity from the lines in each space over to the line opposite side, 6 rounds.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Was held
This morning started innocently enough. Good group of PAX showed up and as we were about to get started Change Order mentions his butt was sore from all the squats and lunges yesterday. So we mosey over to behind the tire shop to warm up. He immediately says he’s not sure he can do step ups on the wall so we start with windmills…then do step-ups. It all pretty much went downhill from here. Series of exercises using the wall: windmills, step-ups, SSHs, derkins, squats, inkerins, mtn climbers, more step-ups, overhead claps. From there mosey to the far end behind the center, past the ever-ripe dumpsters, for some shredder sets.
First set – 10 hand release merkins, 9 mtn climbers, 8 hr merkins, 7 mtn climbers…..down to 1 mtn climber then finish with 10 hr merkins.
2nd set – Legs, more Change Order mumblechatter: 10 squats, 9 lunges, 8 squats…..1 lunge then 10 squats.
3rd set – 10 hello dollies, 9 freddie mercs, 8 hello dollies….1 freddie merc then 10 hello dollies. Keep feet off ground for entire sequence.
Mosey up to parking lot in front of church. Series of cards on far end of lot. Each card has a group exercise and a hold exercise. While 1 PAX runs to get card, rest of PAX do the hold exercise. Then when PAX returns we do the group exercise. Group exercises were 10 burpees, 15 diamond merkins, 15 jump squats, etc while hold exercises were plank punches, squats, SSHs, etc. However it worked out the first couple of cards were mostly leg exercises so Change Order was really happy to talk about his ass soreness some more. Finished a round of this and then moseyed back to COT for a few abs. A little light on the miles today but we got in everything else. Thanks for the opportunity to lead today Slow Jams!
WARMUP: mosey to nearby springs parking lot after climbing out of WEP.
Windmills, imperial and hillbilly walkers, tunnel touches and side straddle hops with burpees in between each exercise.
Mosey to the WEP path
THE THANG: Doing a lap around WEP, 5 burpees at each bench for lap 1, 10 hand release merkins at each bench for lap 2 and 15 squats for lap 3. After that, YHC handed off to Trucker for more “fun”.
Mosey to 160 – 5 squats
Mosey to springs wall parking lot – 5 clean sweeps
Mosey to parking lot at emmets – 20 flutters
Mosey to print shop- 5 pull-ups 5 irkins, repeat
Mosey to emmets – 20 flutters
Mosey to MP lot – 20 lbc
Mosey to spring lot – 10 leg raises
Mosey to other springs lot –
4 corners with seal jacks and ccd’s
MARY: Hello Dollys in cadence brought us to 0730.
ANNOUNCEMENTS: Yes
COT: 5th core principle