WARMUP:
THE THANG: choose your own route and distance. Everyone needs put the miles in from 4+ to 15+ miles!!!
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey our way towards the sunbelt parking lot and on the way – SSH, cherry pickers, stretching, Moroccan nightclub, etc.
THE THANG: Using the islands in the parking lot as transition points, we completed the following – high knees, butt kick, toy soldiers, lunge walks, karaoke x 2. We then used the islands for exercise spots (10 reps, 20 for core exercises) – imperial Walker, hillbilly Walker, low slow squats, Merlin’s, mountain climbers, LBC, fluttas. Once exercises were complete, we used the islands for different levels of runs/sprints. Between islands, we completed the following sequence – 50% effort, walk, 75% effort, walk, 90% effort, walk, 50% effort, 75%, 90/95%, walk…. Before running back towards flag… Dora – 50 Merkins, 75 squats, 100 flutters then Mosey back towards flag and knock out a set of 10 inclined merkins, 20 step ups, and 10 more inclined merkins.
MARY: Freddy mercury, American hammer, stretching, hip flexor work.
ANNOUNCEMENTS: D2D, bethels
COT: prayers and praises
WARMUP: We did a few things
THE THANG: One bucket at the bottom of the hill, one at the top.
The PAX enjoyed selecting pre printed slips of various exercises to execute and perform to perfection. The slips did not include anything too miserable for a 18 degree morning so we believe all survived. A nice coffee was provided postgame by <@U06RH8NQ44A>
MARY: SSH’s while Pusher retrieved the distant uphill bucket.
<@U035XDY7ABC> provided encouraging anecdotes from his recent trip to train awesome friends in Cuba :pray: <@U04GQT8NQ4C>
ANNOUNCEMENTS: A few
COT: Praise for those in Cuba, for grandchildren, and for the Lord giving us the privilege of being alive in His creation in the pre dawn 18 degree air.
WARMUP: None
Announcements: None
Mary: None
Route was down Munn Rd to Harris St to Corner Donuts (have you tried?) and back.
No one brought me anything back from Corner Donuts.
WARMUP: yes
THE THANG:
SECTION 1: AMPHITHEATER ESCALATION (15 min)
Partners start at bottom level. One partner works, one rests/counts.
Round 1 – Level 1:
∙ Partner A: 20 dips
∙ Partner B: 20 Squats
∙ Both: BEAR CRAWL to Level 2
Round 2 – Level 2:
∙ Partner A: 20 Overhead Press (dumbbell)
∙ Partner B: 20 Step-ups each leg
∙ Both: LUNGE WALK to Level 3
Round 3 – Level 3:FLIP FLOP
Mosey back to bottom
SWITCH partners and REPEAT (swap who does A/B exercises)
4 rounds…
SECTION 2: CORE GAUNTLET (15 min – ABS FOCUSED)
All PAX line up at bottom. Exercises done in cadence together.
Station 1 (Level 1):
∙ LBCs x 25 IC
∙ Freddie Mercury x 20 IC
∙ Hammers
Bear crawl to level 2- did something, I forgot
Crawl bear back
∙ Box Cutters x 20 IC
∙ Superman hold x 20 seconds
∙ Flutter Kicks x 25 IC
Bear crawl to first level. Derkins)
Crawl bear back
SECTION 3: DUMBBELL DORA (8 min)
Partner 1 runs lap around ampithheater
∙ 100 total: Dumbbell Thrusters )
∙ 200 total: Overhead Press (alternating arms)
∙ 100 total: (curls)
MARY: she was involved throughout
ANNOUNCEMENTS: yes, break the dam, bethel, newsletter
COT: yes
WARMUP: Mosey with some karaoke over to Town Hall side parking lot where we checked the SSH box and did some stretchy, warm up moves
THE THANG: Ran to Millstone Park where we spent most of the affair, including burpees, lunges, step ups, dips, derkins, Bulgarian split squats, Jacobs ladder, etc. we paused at FMPD on return trek for some Monkey Humpers, bear crawls and crawl bears.
MARY: Spike led us in some American Peppers (you shoulda been there) and Minuteman finished us off with some Windshield Wipers.
All started, all pushed themselves, and all finished.
ANNOUNCEMENTS: Break the Dam, Bethel
COT: Of course, 5th core principal
WARMUP: 2 miles for some, some miles for 2
THE THANG: 6+ miles for some 14+ for some
MARY: could not keep up
ANNOUNCEMENTS: sign up for Break the Dam
COT: <@U5Y5JA02G> wrapped it up for us
Followed by drinks at Replay, and breakfast sandwiches for some, 13 for coffeeteria
Wegs marathon miles are cranking up, look out for 6@6 pre-runs coming to an AO near you
looks like we made it,
Barry Manilow
WARMUP:
Side Straddle Hops, Squats, Merkins, Up Dog, Down Dog, Walk the Dogs
THE THANG:
Mosey to the buildings for a Board of Pain
One PAX runs a lap up and down stairs while other PAX does the exercise, then switch so all are done by all:
1. Donkey Kicks
2. Big Boys
3. Bomb Jacks
4. Merkins
5. LBCs
6. Jump Squats
7. Shoulder Taps
8. Apolo Ohno
9. Calf Raises
10. Lunges (Forward & Back, Alternate Legs)
Mosey to Pond for Block Party
1 Tricep Curl with block at one end, 5 Merkins on block in middle (on way out and back) , 2 Bicep Curls at other end
2/4 and so on up until 10/20 for last rep
MARY: Present during board
ANNOUNCEMENTS:
Break the Dam Jan 31st @ 11:00 am
COT:
Prayers for healing, wellness of kids, family, community
WARMUP: in the police parking lot (Longshanks style)
Toysoldiers, mosey, butt, kickers, mosey,
high knees, karaoke
THE THANG:
Hit the hill (minuteman has some video evidence) for 7s Burpees and Bombjacks
Headed over to the little mounds at Millstone Park for some declined inchworm Merkens and Bulgarian split squats
Found the print shop for some dead hang and called pull-ups
Burpees on a string of pearls on the way back to COT
MARY: did some hip mobility
ANNOUNCEMENTS: https://givebutter.com/BreakTheDam run is January 31
COT: was held
WARMUP: Yup
THE THANG: Harris Munn Sam Smith and Sutton.
MARY: None
ANNOUNCEMENTS: Break the Dam, 8 blocker, Read Newsletter
COT: Yes