WARMUP: The Regular
THE THANG: running along Marquesas Ave with pain station at each road with some swimming in lake Wylie
MARY:
ANNOUNCEMENTS:
COT:
All w/in this doc:
Done this way so you can access Links to obscure covers of familiar tunes… you are welcome…
https://docs.google.com/document/d/1Cutvl2kKq-p9NHQ9R5rJOvOc_lYE4X53AtXmtxePjzE/edit?usp=sharing
WARMUP: SSH, Windmills, Moroccan Night Clubs, 5 burpees
THE THANG: Deck of Cards
Hearts=Merkins
Diamonds= Diamond Merkins
Spades=Squats
Clubs=Big Boys
Jokers=25 burpees
After each PAX pulled a card, we ran 2 laps around the parking lot to get some cardio in, too. I included a 3rd Joker in the deck just to make it more fun 😉
MARY: Round Robin Style
ANNOUNCEMENTS: Trash Pickup, T&H, Read the Newsletter
COT: Lots of prayers for health, transitions, new schools, and marriages.
WARMUP:
We did dynamic warm up
Some moseys some wall work and then back to main parking lot
THE THANG:
9 lanes
10 Merkins, 20 Squats, 30 LBCs at top of each lane run to next one
MARY:
Plank on curb
PAX bear crawl to. End of line …2times with 5 burpees at the end
ANNOUNCEMENTS:
COT:
It wasn’t so much the heat, as the humidity that was out in force… due to that we drove over to the front of the middle school instead of the typical mosey.
WARMUP: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs
THE THANG: deck of cards
Ace: 1 Burpee and a lap (we went down and back in front of the school twice… mostly under cover)
2-5: Burpees
:diamonds:: Leg Lifts
:heart:: Jump Squats
:spades:: Mountain Climber (4 count)
:clubs:: LBC (4 count)
Made it through most of the deck
COT: Stay safe on first day of school travel
WARMUP: SSH, Windmills, Moroccan Night Clubs, 5 burpees
THE THANG: Deck of Cards
Hearts=Merkins
Diamonds= Diamond Merkins
Spades=Squats
Clubs=Big Boys
Jokers=25 burpees
After each PAX pulled a card, we ran 2 laps around the parking lot to get some cardio in, too. I included a 3rd Joker in the deck just to make it more fun 😉
MARY: Round Robin Style
ANNOUNCEMENTS: Trash Pickup, T&H, Read the Newsletter
COT: Lots of prayers for health, transitions, new schools, and marriages.
WARMUP:
We did dynamic warm up
Some moseys some wall work and then back to main parking lot
THE THANG:
9 lanes
10 Merkins, 20 Squats, 30 LBCs at top of each lane run to next one
MARY:
Plank on curb
PAX bear crawl to. End of line …2times with 5 burpees at the end
ANNOUNCEMENTS:
COT:
It wasn’t so much the heat, as the humidity that was out in force… due to that we drove over to the front of the middle school instead of the typical mosey.
WARMUP: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs
THE THANG: deck of cards
Ace: 1 Burpee and a lap (we went down and back in front of the school twice… mostly under cover)
2-5: Burpees
:diamonds:: Leg Lifts
:heart:: Jump Squats
:spades:: Mountain Climber (4 count)
:clubs:: LBC (4 count)
Made it through most of the deck
COT: Stay safe on first day of school travel
WARMUP: Dynamic warm up of 10 count exercises while moving through parking lot
Wrapped up with some wall work Dips, Step ups and Derkins
THE THANG:
Tega Cay Zipper
9 lanes through parking lot, perform the following at end of each lane
:fire:10merkins
:fire:20 Squats
:fire:30 LBCs
MARY: some plank work with bear crawl’s and finish with 5 burpees
ANNOUNCEMENTS:
COT:
WARMUP: Yes, these are important
THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/
Although I think Big Boys are dumb, so we did flutters instead
Start on west side behind Lowes: 50 Merkins
Run (with short bear crawl) to east side – 45 squats
Run (with short bear crawl) back to west side – 40 LBCs
East side – 35 CCDs
West side – 30 Lunges
East side – 25 big boy sit-ups flutters
West side – 20 wide-arm merkins
East side – 15 bomb jacks
West side – 10 American Hammers
East side – 5 burpees
MARY: not really. We did do some mobility work at the Tesla Chargers.
NMM: Listen, the crew that showed up today outclassed me by miles on many levels. It was an honor to lead. I hope that by continuing to associate with men like these PAX, I can become a better version of myself. Keep posting!