WARMUP: yes, this is important
THE THANG:
4rows
3cleans
2snatches
1overhead press
Did some rounds, carried some chicken feed
One arm
2swings
2cleans
2snatches
2overhead lunge
Switch to the other arm
: :
WARMUP:
Windmills
Hill walkers
Imp walkers
Low squats
MNC
THE THANG:
Mosey to benches
Single circuit of following exercises
4×20 ( It was 4/20 you know)
Box jumps or step ups
Bulgarian squats
Dips
Derkins
Head to small circle
Sprint lap with timer
Thats how many squats you do
Next lap try to beat time, if you do you only have to do 1/2 of time
One more lap same thing
Next head to playground for a quick Dora
20 pullups
50 Mike Tysons
100 Ab crunches on swings
Partner 1 runs small lap for timer
Next go to basketball court
Knockout
if you get out you do Bobby Hurleys, played two rounds
Headed to side of school
Bear crawls up hill
Crab walk down
Hill repeats x 3
Run back to COT
MARY: No time
ANNOUNCEMENTS: Amrap, Odd Kidneys, Bethel
COT: Had to be there
WARMUP: YHC arrived 2 min early so was on time. Gather the troops and ran off to the drop off circle for a warmup. Included: windmill, low slow squat, merkins, hillbilly walkers, downward dogs, honeymooners.
THE THANG: Ran to the playground. Partnered up. Parter 1 was the timer so would run around the small track and tag Partner 2 who was doing AMRAP exercises. Exercises included: merkins, squats, pull ups, dips, step ups, derkins, American hammers, shoulder taps. Once you maxed out, you’d hold plank, Al Gore, or hang on the bar.
MARY: Ran back to COT with a few exercises along the way. Did a few exercises at COT in a rotating fashion.
ANNOUNCEMENTS: yes, cannoli run, wild at heart series and new 3rdF AO, mentoring at the men’s shelter
COT: prayers for marriages, prayers for patience with our big mouths
WARMUP:
– Mosey around the big loop in front of the school
– Windmill X10
– Imperial Walkers X10
– Cherry Pickers X10
– Merkins X10
THE THANG:
DOB 2/2/1978
– 2 OH Squats
– 2 Ruck Thrusters
– 19 Merkins
– 80 Single Count Flutters.
12 Years of Service and 37 Years of Life
– 12 Man Makers Run 100 yards
– 37 Ruck Swings Run 100 yards
– 12 SQUATS Run 100 yards
– 37 Bent Over Rows Run 100 yards
– 12 Merkins Run 100 yards
– 37 Ruck Curls Run 100 yards
RINSE AND REPEAT
Shield 809 (we did not get to do this, probably b/c I spent too much time during the warm-up)
– 80 Flutters with Ruck OH
9 LBC’s with Ruck OH
MARY:
– Round Robin picking exercises
ANNOUNCEMENTS:
– Pints and Padres tonight at the Print Shop
COT:
-Prayers for marriages
– Prayers for healthy families
Thank you Divac for the opportunity to lead!!
I cannot find my weinke from this one but posting this for PAX credit.
WARMUP:
– Mosey the track loop around Runde Park
– Peter Parker x10 cadence
– Merkin x10 cadence
– Windmill x10 cadence
THE THANG:
Part 1:
– Separate into 2 groups. One group starts at YHC’s truck and the other group starts at the batting cages
– Each station will have two sets of exercises. The first exercise will be done when the count is and odd number and the second exercise will be done on the even number.
Batting cage:
– Wall paver stones native to the AO. The general consensus was that they weighed about 70lbs.
– Odd: Bent-over Rows
– Even: Squats holding the massive paver
Truck:
– “Hell Pavers” as previously labeled by Dark Helmet. Equivalent to a cinder block but more compact.
– Odd: Curls
– Even: Overhead Press
Rd 1: 15 count of the Odd exercise at the station your group started with. Then run to the other station and do a 15 count of the Odd exercise for that station.
Rd 2: 14 count of the Even exercise at the station your group started with. Then run to the other station and do a 14 count of the Even exercise for that station.
– Continue decreasing the count as you complete the exercises.
– We called it after the 7 count to be sure we had sufficient time for Part 2.
Part 2: Half-Pipe
– Ran to the bottom of the big hill. Once there we were nicely positioned at the bottom of 2 hills on either side of us….like a half-pipe.
– The moderate hill had 5 cones positioned moving up the hill. And the steep hill had spots marked with duct tape at various points up the hill with the last one at the top.
How the half-pipe works:
– Run to the first cone on the moderate hill. Complete 2 merkins. It was called out that if you were not matching Funhouse’s form, then you were doing it wrong.
– Run back to the bottom and up to the first marker on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill and complete 2 merkins. Continue to the second cone and complete 4 merkins. Run back to the first cone and complete 2 merkins facing the way you are running. This makes them derkins.
– Run to the first marker on the big hill and complete 2 burpees. Run to the second marker and complete 4 burpees. Run back to the first marker and complete 2 burpees facing downhill. Coming up on those while facing the downhill sucks on the legs!
– Continue the series for the 5 stations on each of the hills.
ANNOUNCEMENTS:
– Read your newsletter
– Prayers and Praises: Parenting, health, job searching
WARMUP: None
THE THANG: Dilbert Garage Style Broga. It was awesome!
MARY: Pass Bob but don’t DROP him. Thankfully we Did Not!!! 👏💪
ANNOUNCEMENTS: Canoli Run 5/20
COT: prayers & praises
WARMUP: Mossie, side straddle, cherry pickers, windmill and merkins
THE THANG: max reps with cinder blocks while your partner runs, 3 sets of each exercise Curls, Shoulder press, bench press, upright row.
Then finished on the pullup bars, 10 knee ups or toes to the bar and then run a lap.
MARY: No Mary- out of time
ANNOUNCEMENTS: read knews letter
COT: Prayer by LD
WARMUP: SSH, wmills, tappy taps, merkins… ddogs to hmooners to arm raises – both arms, yes BOTH arms.
THE THANG: benchwork- step ups, derkins
A Sweetest 16s – burpee & sumo squat madness.
MARY: 3 minutes of Mary. Some held onto the ball until the buzzer
ANNOUNCEMENTS: AKA apparently started 3 days ago, even though we still have 2 days of March. read your newsletter
COT: yes
WARMUP: SSH, Arm Circles, Jogged a lap around the parking lot
THE THANG:
Hold Ruck overhead for 3 mins
20 upright rows
Hold Ruck overhead for 2 mins
10 upright rows
Hold Ruck overhead for 1 min
5 upright rows
2 Rounds
24 Mountain climbers with ruck
24 Plank jacks
12 Man Makers with sandbag and ruck on
12 Ruck get Ups
Rucked to the back of the build with sandbag and ruck – rinse and repeat
2 Rounds
12 Sandbag deadlifts with ruck on
12 Bent over rows with sandbag and ruck on
12 Chest presses with sandbag
12 Sandbag bridges
Rucked to the back of the build with sandbag and ruck – rinse and repeat
MARY: 1 minute plank hold with ruck on back
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer