WARMUP:
THE THANG: mile and smiles
MARY:
ANNOUNCEMENTS:
COT:
Started with a mosey run
Warmup: SSH, Windmills, Imp walkers, Moroccan N/C, low slow squats, arm circles, peter parkers, plank stretches.
Doom Loop: start on the line with 5 burpees, run to the wall and climb up/over it, run towards front of the school, bear crawl between the cones, run back to start line. We repeated for three loops.
Mosey run
Wall work: wall sit and pax at both ends run out for 3 burpees. Then did some BTW for five counts.
Mosey run
Push up circle: each pax did one thru the circle, then two…all the way to five.
Mosey run
Playground: partner DORA: P1 stays and does leg lifts (we held the fence), while P2 runs out to the concrete path and back. Count was 100.
Then did 10 pull ups OYO.
Mosey run
Bench work: step ups, ten each leg. Dips.
Run to COT for slam ball toss.
Fini
WARMUP: Some
THE THANG: Mosey to school-10 WindMills- Mosey to Benches- 25 dips.
Mosey to light poles- 10 Merkins and 15 Squats every time at the 1st light pole. Run to next light pole 1 burpee 20 LBC. Back to first the to 2nd 2 burpees and 20 LBC. Every lap add a burpee. On way back stop at benches for 25 Dips, 10 cherry pickers at school and 20 Hello Dollies at Bank. Over 3.5 miles for all.
We had a couple people recovering from Spartan and a couple ruckers.
MARY: Heck No
ANNOUNCEMENTS: Yes
COT: YEs
WARMUP:
THE THANG: we improvised
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: we walked and talked carrying heavy things.
MARY:
ANNOUNCEMENTS:
COT:
Three got a little stronger and a bit deeper at Armory. Here’s what we did.
WARMUP:
– 10 SSH
– 10 Seal Jacks
– 10 Imperial Walkers
– 10 Hillbilly Walkers
Mosey to front of church
THE THANG:
Do the exercise, jog down to the crosswalk and back. Add the next exercise. Repeat for 12 rounds.
– 10 Goblet Squats
– Add 10 Curls
– Add 10 Calf Raises
– Add 10 American Hammers
– Add 10 Skull Crushers
– Add 10 Flutters with a Press
– Add 10 Pull Throughs
– Add 10 Swings
– Add 10 Lunges
– Add 10 John Deeres
– Add 10 Sit-up to Press
– Add 10 Manmakers
NMM
So many zoom from womb to tomb and never truly understand their purpose. Ask yourself today, “who are you and why are you here?”
You are more than your job title. You are more than your hobbies. If you don’t know who you’re serving, you may be living for your own ego. Discover who you are today.
Aye!
IJ
WARMUP: long one
THE THANG: run to Nestle house, exercise at each road. Dips, derkins, wheel barrels at his back yard. Run back doing the same. Ner up hill × 3 with 20x flutters 10x merkins. Cot cocaine bear crawls adding one merkin each parking space. Playground 20 steps up 20 dips x 3. 2 x 5 good pull ups.
MARY: 2 ab exercise 2 broga.
ANNOUNCEMENTS: read newsletter letter
COT: family f3
WARMUP: series of ssh and merkins
THE THANG: I ran around and made up the workout on the fly and don’t remember the specifics. Lots of lunges. Lots of merkins of different varieties. Burpees. Wall muscle ups. Lots of core work.
MARY: she showed up throughout.
ANNOUNCEMENTS: newsletter.
COT: Shared my journey to F3. Gratitude is the word.
WARMUP: sure
THE THANG:
Out and back – 4.3mi
L on Munn
R on Harris
R on Sam Smith
R on Choate
L on Drew
L on Sharon Lee
R on Sutton
Out to 6 Baxter
MARY: nah
ANNOUNCEMENTS: 4Bs, Xmas party
COT: prayers for Jamaica recovery efforts, medical treatments/procedures, home repairs
WARMUP:
20 SSH IC
Karaoke
10 Cherry Picker IC
Indian/Shuttle Run to School
THE THANG:
5 Lt. Dan Magic Legs
10 Hand Release Merkins
Run to other end of parking lot
15 X’s and O’s
20 SSH
Run to other end of parking lot
Rinse and repeat
Indian/Shuttle Run back to COT
5 burpees OYO at Stop sign
MARY:
No time
ANNOUNCEMENTS:
4B’s event
Bethel Mens Shelter
Newsletter
COT:
We can do hard things, be prepared