WARMUP: Mosey around the parking lot with a few Toy Soldiers, Merkins, Butt Kickers and more Merkins
THE THANG: Deck of Cards with your own sandbag
Hearts: Curls
Diamonds: Thrusters
Clubs: Overhead Press
Spades: Big Boy Sit-ups
“Other”: Lap around the parking lot with your sandbag
MARY: See the spades assignment
ANNOUNCEMENTS: Yes – Go to the Christmas Party
COT: Indeed…5th Core Principle
WARMUP: Mosey to the track then a few typical warmup exercises.
THE THANG: Customary 2mi Honey Badger run which was followed by The MURPH exercises.
100 Pull-Ups
200 Push-Ups
300 Squats
MARY: A little thrown in at the end.
ANNOUNCEMENTS: Yes
COT: Yes
WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Strawberry Pickers
THE THANG:
Round 1:Cheese Shredder, Wall Sit, and Balls to the Wall
Round 2: Dora with 100 reps each following exercise:
Crunches
Overhead Claps
Hello Dollies
Inclined Merkins
Burpees
American Hammers
Timer was other partner running to end of parking lot and back
Closed with Bear Crawls and Crab Walks to first parking lot island.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: mosey to the bus loop- various exercises I/C and 5 burpees – just because….
THE THANG: 12’s – running the bus loop pax did burpees at the entrance and squats at the top of the loop. Maximus was king
PAX did abs until the six was finished.
Mosey to the band lot starting at the south goal line:
Bear crawl to the 20 – then 20 shoulder taps
Lunge walk to the 40 – 15 squats OYO
NUR to the 20 – 5 kracken burpees OYO
Bear crawl to goal line to finish in time for COT
MARY: nope
ANNOUNCEMENTS: yes
COT: 5th core principle
YHC clipped the Ms car on the way out of the driveway this morning – initial reaction was to find anything and anyone else to blame…. I was running late because no one moved the elf, and I couldn’t find my running shoes because my son “put them away in the garage”, and my M didnt pull all the way up in the driveway.
The truth is I didn’t do the basic things required for the task like taking a walk/look around the car or adequately use my mirrors. These were all completely under my control and I failed.
Human nature is to deflect blame to others, as HIMs we need to resist this urge. We can’t blame other’s for our own complacency.
THE THANG:
run to Allison park stopping every 1/4 mile for 10 merkins.
once at the park, yhc led IC exercises until the 6 arrived (squats, reverse lunges, sumo squats). Once all PAX arrived, we assumed plank position and performed in cadence shoulder taps (40) and then in cadence squats (30) while each PAX performed one max set of pullups.
ran back to Earthfare stopping every 1/4 mile for 10 merkins.
used remaining time to do 4 corners at Earthfare with10 reps of sumo squats and wide arm merkins at opposite corners.
couple minutes of Mary to finish.
strong work by all today.
-Badlands
WARMUP: mosey, merkins, arm circles, wind mills
THE THANG: EMOM 10 merkins then do a leg exercise until the next minute. No standing around chatting …just working. Do for 10 minutes. Leg exercises: split squat single leg pump, squats. Calf Raises, Al Gore. DORA: 100 merkins, 200 squats, 300 heel taps from a crunch position. Finisher: my hip exercises
MARY: not needed
ANNOUNCEMENTS: read your newsletter
COT: stays at COT
WARMUP: mosey, merkins, arm circles, wind mills
THE THANG: EMOM 10 merkins then do a leg exercise until the next minute. No standing around chatting …just working. Do for 10 minutes. Leg exercises: split squat single leg pump, squats. Calf Raises, Al Gore. DORA: 100 merkins, 200 squats, 300 heel taps from a crunch position. Finisher: my hip exercises
MARY: not needed
ANNOUNCEMENTS: read your newsletter
COT: stays at COT
WARMUP:
10 Windmills
10 Hillbillly Walkers
10 Moroccan NightClubs
THE THANG:
Select a Sanbag of Choice
15 – Under the wires – 3x
25 – Crunches – 3x
Over Head Press till failure – 3 x
Reverse forearm plank – 1 Minute
15 – Walk Out Push Ups – 3x
25 – Bicycles – 3x
Man-Makers till failure – 3x
J-Lowes – 1 Minute
15 – Clapper Push-Ups – 3 x
25 – Alternate Leg Jackknifes – 3x
Curls to Failure – 3 x
Reverse forearm plank – 1 Minute
15 – Seated – In & Outs 3x
25 – Mountain Climber 3 x
Reverse Lunges w/ weight till failure – 3x
J-Lowes – 1 Minute
MARY:
No time
ANNOUNCEMENTS:
Cafeteria
Ruby Slippers is raising money for Bethel Mens Shelter, Warning Track will post about urgent needs of Ft. Mill Families, Airborn is hosting a Christmas Party.
COT:
WARMUP:
Nah
THE THANG: running with exercises
Three 1 mile circuits through Brayden
First round
5 perfect merkins
Second
5 jump squats
Third
Both perfect merkins jump squats
15 burpees at top of hill
MARY: yes
ANNOUNCEMENTS: yes
COT:yes
WARMUP: Jog over Walter Elisha Park for a few warmup exercises and an explanation of the plan.
THE THANG: 6 individual ~.5mi laps spread around downtown with 3 exercises after each lap. The exercises were:
10 Mountain Climbers I/C (scaled down to 5 for time)
10 Mak Tar Jai’s I/C (scaled down to 5 for time)
5 Burpees
I could provide the turn-by-turn directions for each lap but instead, call me and I’ll explain.
MARY: A few exercises performed just prior to COT.
ANNOUNCEMENTS: Golf, D2D info, upcoming Shovel-flag transition at Colosseum, Newsletter
COT: 5th Core Principle