Popular bear crawl

WARMUP: each pax ran a couple of circles around the group
THE THANG: we toured the park with various annoying exercises, including sprints, jogging. Indian runs. Butt hole Indian bear crawls, uphill lunges, run around the playground. And an ending circle of fun. All enjoyed immensely.

Welcome Dr. Suluki, who was EH’d by McHale

TClap |
0

Blocks, Coffee, and Sandwiches

WARMUP:
Windmill
Moroccan
Side Lunge
Mtn Climber
Downdog
Updog

THE THANG:
4 rounds of 4 exercises repeated at 4 corners.
Reps increase at each corner: 5/10/15/20

Round 1
Merkins
Jump Squats
Crunches
Side Straddle Hops

*** Lunge walk with 28 lb block to next corner.

Round 2
CDD
Bomb Jacks
Box Cuttahs
Apolo Ohnos

*** Lunge walk with 28 lb block to next corner.

Round 3
Burpees
Lunge (count right leg)
Fluttahs (count right leg)
Seal Jacks

*** Lunge walk with 28 lb block to next corner.

Round 4 – using 28 lb block
Tricep Curls
Forearms Raises
Bicep Curls
Squat Thrusts

*** Lunge walk with 28 lb block to COT.

MARY:
Throughout

ANNOUNCEMENTS:
Bethel, Cannoli Run, 12 Hr ruck

COT:
Being the “sandwich” generation, taking care of both adult kids and aging parents; new job opportunities; job training for current job.

Ends as always with some fresh Java and 2nd F!

TClap |
0

We’re gonna melt

WARMUP:
no way!

THE THANG:
Run out back of Kingsley by roundabout, take R on 21 back towards Peachstand.
Left on 160 and continue all the way through Strawberry Festival land to Poppyseed across from Humble Cup.
Left on Steele, left on E. Hill, left on Unity (perimeter of cemetery) back to 160.
Reverse back to COT

A couple of us added 1.5 mi by running down Munn, through the corporate park (and pond loop) then back to COT.

MARY:
Are you crazy!?

ANNOUNCEMENTS:
Nada

COT:
No, but a couple of us joined @Grassy Knoll for the #oneword check-in at Panera.

TClap |
0

Buckets and stairs

WARMUP: Lots of clapping
THE THANG: Buckets made an appearance and were placed in three locations around Kingsley including up a staircase which was very well received.

Each bucket contains tickets of exercise suggestions which were very well received. After each exercise we yogged to the next buckets. Claps were included.

MARY: The Mary included the world famous, but not in the lexicon, Peter Pointers.

ANNOUNCEMENTS: next week is Bethel Shelter ministry.

COT: It started to rain and we praised the Lord for the rain that is definitely needed. 🙏

TClap |
0

Boston Marathon finisher on Q

4 early
2 for coffee and stories
4 trails
5 roads

WARMUP:
petting Wegmans Boston Marathon medal
THE THANG: see above
MARY: too many to name
ANNOUNCEMENTS: Wegmans ran the Boston Marathon
COT: more petting

TClap |
0

Masters Party at Dawn Patrol

A tradition unlike any other…The Masters. This time of year is one of my favorites. The weather starts to turn warmer. The trees and flowers start to bloom. People start coming outside of their homes. And the NCAA tournament concludes right into my favorite sporting event of the year, the Masters. With this in mind, I thought I would prepare a Weinke inspired by the tournament. I borrowed some of this from Warning Track and others via reviewing their backblasts.

Weather – chilly 39 degrees at launch

Disclaimer given during lots of mumblechatter

COP
SSH x 30 – this is the standard
IW x 10
Cherry Picker x 10
CDD x 10
Mtn climber x 10

Mosey to the “tee box”

In honor of the Masters, we played the front 9 holes revealing the name of each hole, the yardage and par. Pax chose the club necessary for the shots based on the following criteria:

  • Woods including Driver – 10 merkins
  • Long Irons – 10 jump squats
  • Short Irons – 10 Big Boys

When arriving on the green, Pax were given the following options:

  • 2 Putt – # of burpees for par
  • Birdie – no burpees but must answer a trivia question correctly
  • Bogey – penalty if a trivia question was missed which equated to twice the amount of burpees

#1 Tea Olive – 495 yards Par 4
#2 Pink Dogwood – 575 yards Par 5
#3 Flowering Peach – 350 yards Par 4
#4 Flowering Crab Apple – 240 yards Par 3
#5 Magnolia – 495 Yards Par 4
#6 Juniper – 180 Yards Par 3
#7 Pampas – 450 Yards Par 4
#8 Yellow Jasmine – 570 Yards Par 5
#9 Carolina Cherry – 460 Yards Par 4

Had to cut it short after 8 holes but the Pax were even par with 3 birdies, 3 bogeys and 3 pars.

TClap |
0

Moderate until it isn’t

WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area

10 dips
10 derkins
10 crazy leg twist

10 dips
10 derkins
10 Bulgarian split squats each leg

10 dips
10 derkins
10 squats

10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels

Repeat above again for 2 total rounds

Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms

Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:

TClap |
0