WARMUP: none
THE THANG:
Route included a Little Ceaser drive by then over and around FM, back up Jackson to COT. Most got 4, some got 5.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 54’s
THE THANG: Cindy’s
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Brief due to Rain 🌧️
THE THANG: The ‘Board of Fortune’
MARY: Signing of the Board of Fortune
ANNOUNCEMENTS: Cannoli Run
COT: Prayers for Luka
WARMUP:
SSH
Windmills
Merkins
Low slow squat
Partner up – 1 sandbag per group
20 manmakers
20 thrusters with sandbag
THE THANG:
March to the hill
At “Basecamp”
10 manmakers
10 thrusters
If you have a sandbag, ATTACK the hill
If not:
20 merkins
20 squats
RUN up the hill
Take a breather at the top, return to bottom, switch and repeat
Return to COT
We were a few minutes behind getting to COT. Taking the hill twice can be done in under an hour, just skip the pre-manmakers/thrusters
MARY:
We were already 8 minutes late to COT
ANNOUNCEMENTS:
Newsletter
COT:
Prayers for Luka
WARMUP: SSH, Low Slow Squat, Windmills
THE THANG: A tour de stank around the Golden Corral
Map:
https://goo.gl/maps/XwYByFosKXsYZ7vp6
Stops involving transport were mostly in the wrong direction to make the course 1/2 mile.
Cholanadu: 25′ wheelbarrow, 50′ lunge walk
Front of Red Bowl: 15′ burpee broad jump up the little hill
North parking spaces: 20 BBSU (not reverse direction)
West dumpster territory: 70′ bear crawl
South HT wall: BTTW for 10 handstand pushups
Most got 5 laps, some got 6
MARY: Those who had time at CoT did some
ANNOUNCEMENTS: read your newsletter
COT:
WARMUP: Standard COP
THE THANG:
Triple Threat
Neighborhood hill
Crazy Eights – Merkins, Flutters
Adjacent hill
DORA – Burpees, Squats, Monkey Humpers
Big Hill
10 Donkey Kicks,
Bernie Sanders Halfway,
5 Bomb Jacks, Run to top,
10 Dry Docks for time
MARY: Ablab
ANNOUNCEMENTS: AMRAP for Autism, Read Newsletter
COT: Prayers for Betsy and Craig for healing, and Divac’s M for the final leg of pregnancy.
Also referenced a book about work: https://www.amazon.com/Every-Good-Endeavor-Connecting-Your/dp/1594632820
Honor to Serve
WARMUP: Mosey, butt kickers, high knee, toy soldiers.
Windmills, SSH, Hillbilly Walkers
THE THANG:
Thang #1: 4 Corners around Empire Shopping Ctr. (4 rounds)
Corner 1 – 5 Merkins – 5 Bombjacks
Corner 2 – 5 Merkins – 10 Munkeyhumpers
Corner 3 – 5 Merkins – 15 Carolina Dry Docks
Corner 4 – 5 Merkins – 20 Mountain Climbers
Thang #2: DORA
100 EA – Dips
200 EA – Squats
300 EA – LBC’s
(partner runs to end of Lowe’s)
MARY: Flutters, Box Cutters, American Hammers
ANNOUNCEMENTS: Many Runs……..read the newsletter
COT: Prayers for Walker……..hoping for good results
WARMUP:
THE THANG: Alabama
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Easter Egg hunt of windmills, burpees and ground work
THE THANG: snatch squats, step ups, dips, pull-up bar circuit, sprints.
MARY: box cutters and only box cutters
ANNOUNCEMENTS: read your news letter.
COT:
WARMUP: SSH, IW, HW, Shoulder Tap, MC, Peter Parker’s, yoga
THE THANG: Mosey around and hit some BLIMPS
5 burpees
10 lunges
15 Imperial Walkers
20 Merkins
25 Plank Jacks
30 Squats (sometimes Bulgarian Split Squats when we found picnic tables)
MARY: a bit of core interspersed, but not much. Quack Attack would not have approved
NMM: every PAX shared their biggest work failures. Grateful to hear how successful men have messed up. Even the “goo” culture shares our successes, but sharing our failures keeps us from feeling so alone when we screw up. Thanks to everyone for their vulnerability. As IJ said in COT, a failure is just a waypoint to someplace better. Let’s stay after it.