Ran down Munn to Harris up ardrey to 160 down Jackson up Harris cut through school lot. Dropped off Twisty and did a new Kingsley loop cause Rockthrill encouraged us. :joy:
WARMUP: Mosey around the park with the following exercises throughout – SSH, cherry pickers, imperial walkers, hillbilly walkers, moroccan nightclub, windmill.
THE THANG: Start with bear crawls at the roundabout, then the following exercises between light poles along the sidewalk (OTW to sunbelt lot) – toy soldiers, lunges, bear crawls, toy soldiers, lunges…. mosey to sunbelt lot and then do 7 of diamonds – 4 stations starting with 7 merkins at each station, then 14 squats at each station, then 21 LBCs at each station, and finally flutters at each station. Mosey back towards COT and on the way – hold plank then mountain climbers, mosey to stairs, hold plank while running up and down individually. Mosey back to COT.
MARY: Ab workouts throughout
ANNOUNCEMENTS: Read newsletter
COT: Prayers and praises and ended in prayer.
WARMUP: mostly chit chat with the new top brass
THE THANG: 2 for trails, 5 ruckers
MARY: breakfast samiches for the kid
ANNOUNCEMENTS: double down at the Jaeger, noon at Model-A for the charity presentation
COT: OYO
WARMUP:
Seal Jacks, Moroccan Night Clubs, Windmills
THE THANG:
Mosey to parking lot with some Karaoke, Butt Kickers, and High Knees along the way.
Dora with one partner running the perimeter of the parking lot while the other works the board:
Merkins – 100
LBCs – 150
Bomb Jacks – 200
Burpees – 100
Box Cutters – 150
Flying Squirrels – 100ish
MARY:
no time for her!
ANNOUNCEMENTS:
Bethel Men’s Shelter tonight, convergence next Friday, Jaeger next Sat.
COT:
Prayers for PAX who lost their moms this week.
WARMUP:
Quick warmup on the Kingsley amphitheater stage (SSH, Windmills, Toy Soldiers).
THE THANG:
Run to building near the hotel for 4 corners.
Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 Donkey Kicks at each corner
Round 3 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch
Round 4 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 Do key Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters
For rounds 5-8, we ascended the stairs to get corners 2 and 3 on the second floor of the building.
MARY:
Back at the amphitheater stage, we did American hammers, flutters, and 60 seconds of total body destroyers.
Great work men! Thanks for the chance to lead, Jekyll!
The Twister claims 26 is a record. The site Q confirmed.
Also confirmed, a handful of guys showed to begin training for D2D
WARMUP: Probably a lot of hugging
THE THANG: running, with fly-bys at The Fort
MARY: no
ANNOUNCEMENTS: eat your Wheaties
COT: pre
Good luck to all at D2D
WARMUP:
SIDE STRADDLE HOPS
SEAL JACKS
IMPERIAL WALKERS
HILLBILLY WALKERS
WINDMILLS
MOUNTAIN CLIMBERS
THE THANG:
3x thru the board of pain (see pic)
topped off with:
Wall sit – 1 minute
Plank – 1 minute
Ladder with Carolina Dry Docks & Burpees
MARY: none today
ANNOUNCEMENTS: oops
COT: prayers and praises for mom’s health, and to have a good day as they are going through a sundry of health issues and tests. Praises for family 2.0’s jobs and school. Praises for <@U78QN5XU5> posting even as he’s still fighting a head cold!
Was a nice warmish morning
WARMUP: SSH, IW, seal jacks, squats, windmill, merkin
THE THANG:
1. Pearls on a string with 5 stops. Each for SSH, IW, Squat. Ran around the perimeter of Kingsley.
2. Dip Derkin Step up series. 10 each. Rinse repeat x3
3. Jack Webb (crowd pleaser) 1 merkin to 4 overhead claps. Went to 10-40.
MARY: yes in a round robin fashion
ANNOUNCEMENTS: wine dinner tonight and bethel men’s shelter serving tonight
COT: Parents good health, resilience in our children
WARMUP: no, it was cold
THE THANG: mostly running
MARY: Pusher …. coffee …. Freed To Lead
ANNOUNCEMENTS: follow with D2DB
COT: pre
WARMUP: not possible
THE THANG: running
MARY: no one here by that name
ANNOUNCEMENTS: it was cold
COT: pre