WARMUP: not possible
THE THANG: running
MARY: no one here by that name
ANNOUNCEMENTS: it was cold
COT: pre
WARMUP: mosey to coupons (rocks) with karaoke, butt kickers, and high knees along the way.
THE THANG: 3x rinse and repeat 8 exercises, all in cadence:
Merkins 15
Peter Parkers (from elbow plank position) 30
Curls 15 (with 1 big coupon)
LBCs 20
Arm Raises 20 (with small coupons)
Box Cutters 15
Side Arm Raises 10 aka Monkey Cymbal Crashers (with small coupons)
Freddy Mercurys 20
Each round had a short mosey with side straddle hops or seal jacks before returning to coupons.
Running bonus at gravel parking lot:
2 x 80% lap with recovering lap
1 x 100% jail break up hill to road
Mosey back to COT
MARY: none needed
ANNOUNCEMENTS: Old Bay on Q next week!!!
COT: Gratitude for our creature comforts (shelter, warmth, food, water) in light of what people without those necessities are facing in this cold weather. Prayers to lean in to God and be light as we go through our lives.
WARMUP: SSH, IW, Hillbillies, MC, merkin
THE THANG:
Nosey to stairway down from Epic where we did Apollo Ono, Side lunge, mogul jumps while trading off sprints up and down the stairs.
Next OB and MM traded off picking a spot to run to where the other pax then called an exercise. YHC called varying count of burpees at every stop before running to the next spot.
MARY: done inside Thang
COT: lots of praises, prayers for kids starting college and returning to work after baby birth, prayers for being a better husband
Jekyll was missed. He’ll certainly bring some form of misery back to DP soon.
Thanks to OB and MM for the fellowship and push throughout a cold morning!
She was a balmy 31 degrees. I was the only one wearing shorts. Go figure. Great to see so many faces at DP!
WARMUP: run to sunbelt parking lot. Standard array of SSH, IW, squat, cherry pickers, arm circles, merkins. Some karaoke thrown in for good measure to get blood pumping on cold morning.
THE THANG: 4 corners with reps of 25 each. Run between the corners. Squat, Carolina Dry Docks, Merkin, Mountain Climbers.
MARY: yep with some stretching
ANNOUNCEMENTS: Charity Wine Dinner fundraiser Feb 6th at Epic. Sign up is in 2nd F channel.
COT: Bella, sunrises, family travel, the Pax.
WARMUP: no
THE THANG: running
MARY: Tyler Moore
ANNOUNCEMENTS: always
COT: pre
WARMUP: Boxing Day background from Gump
THE THANG: We stayed put in the Amphitheatre the whole 45 mins other than taking turns to run with imaginary box held overhead as the timing device for each exercise. Exercises included box jumps, boxing jabs, upper cuts, Box straddle hops, dips, derkins, squats, windmills, box cutters, and more
MARY: yes, included throughout
ANNOUNCEMENTS: some
COT: yes! It was great to have Flounder and his son (Emeritus Nantan of Cape Fear region — Gump) lead the pax. Good spirit and energy among the pax, including several Double Downers. We missed Jekyll who was FR with inlaws for holidays.
WARMUP: sit in the trucks with the heat on
THE THANG: mostly running, typically
MARY: Jane’s Last Dance
ANNOUNCEMENTS: yes
COT: pre
WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…
Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark
THE THANG:
Group 1 (Farmers only):
Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6
R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)
MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)
Perfect weather morning for 4 PAX to show their mettle
WARMUP: pearls on a string
THE THANG:
Jekyll: Curls, overhead press, tricep extension, bent over row at the rock quarry.
Old Bay: Suicide series with merkins and seal jacks
Minute Man: Lunge walk/ bear crawl series
Minute Man: Dips/ derkins/ step up series
MARY: Freddie mercury, box cutters, heals to heaven, LBC
ANNOUNCEMENTS: Charity Wine Dinner Feb 6th st Epic. Signup genius in 2nd F channel
COT: 2.0s
WARMUP:
Side Straddle Hops, Windmills, Imperials & Hillbillys
THE THANG:
Mosey towards hotel and around buildings with karaoke, butt kickers, high knees, circle back to stairs.
Dora
5 trips up & down stairs, partner doing:
Merkins
Carolina Dry Docks
Burpees
Flying Squirrels
Plank
5 more trips up & down stairs, partner doing:
LBCs
Flutters
Box Cutters
American Hammers
Elbow planks
Mosey to Panera parking lot.
Ladder with Burpees and Low Slow Sumos at ends, alternate bear crawl and lunge walk in between.
Mosey to gravel parking lot.
3x – Run perimeter @ 90%, jog a lap to recover
3x – 100% sprint up the hill, jog back to recover
Mosey back towards COT
Bonus: Derkins and Dips on the bench by the pond
MARY: no time for her today
ANNOUNCEMENTS: Baxter Gnome Run New Years Day, Bethel Men’s Shelter 1st Thursday each month, Dam 2 Dam in Feb
COT: pray for kids in college, newly married, looking for new job
:fire: :fire: :fire: Mini hot sauce bottles awarded as certificate of completion!