WARMUP: Windmill, Hula hoops, Hoops hula, Low slow squats
THE THANG: Pick your poison from the junk in my truck. Did laps around the parking lot and switched coupons every 10 minutes
MARY: Broga
ANNOUNCEMENTS: newsletter
COT: Closed in Prayer
WARMUP: run 1/2 mi.
THE THANG: run4.5 miles 1/2 mile 40 each merkins and ssh, next turn 30 each, 20, 10 each. of two exercises. sprints at the end!
MARY: times up
ANNOUNCEMENTS:
COT: prayers and praise for many!
Mosey through soccer field and around to side of school
COP
11 SSH IC
5 Windmills IC (Yeah!)
11 Merkins IC
WEINKE
Mosey to rear of school.
6 Rounds Chelsea to kick off –
5 Pull Ups, 10 Merkins, 15 Squats EMOM
Keep a perspective as you move through your life… stages of life come and go.
Mosey to front of soccer field
Pyramid Complex – 50 yd mosey in between rounds
5 Burpees
10 Big Boys
15 Merkins (Reminder – this one was zero fun)
20 Squats
25 CDD’s
A wild Olaf appeared and was tagged in by Dirty Harry at this point in the weinke.
Mosey back to bus loop.
Isometric Recovery
Low Slow Squats x 20
Hold 60 Seconds at end of last squat
Pulse 20 times
Mosey to COT
11xWWI Sit up
22xHeels to the Heavens
Prayers for Luka, Grassy Knoll, community in times of need
Praise for family, Divac’s 2.1 being born today
Announcements
Blood Drive tomorrow – hit up 3D for info
Punch List out.
WARMUP: dynamic warmup, mobility work on spine and hips
THE THANG: mini-Murph with rows on the shopping cart caddy holding onto a shovel (sets of 10), merkins (sets of 20), squats (sets of 30)- 6 full sets completed
ANNOUNCEMENTS: read your newsletter
COT: see backblast for STL
WARMUP:
15 – Side Straddle Hops IC
10 – Windmill IC
15 – Moroccan Night Club IC
10 – Cherry Pickers IC
10 – Burpees OYO
Mosey over to the track.
THE THANG:
Burpee Team Indian Run
Split into 2 teams, running in opposite directions around the track for 4 laps(1 mile). The last person drops and does 5 burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Losing team does 10 Burpees OYO and winning team does 5 Burpees OYO.
Charles Bronson on the Football Field
Start at goalline to complete exercise. Sprint 80 yards to the opposite 20 yard line. Bear crawl 20 yards to goalline. Mosey back to start.
Exercise List:
50 SSH
50 Merkins
50 burpees (modified to 25)
50 LBC’s
50 Jump Squats
Mosey back to COT.
MARY:
ABC’S of Abs
25 4-count Flutters
ANNOUNCEMENTS:
Check your newsletter
COT:
Show to know! 👊🏻
WARMUP: rucked to the trail entrance behind EarthFare
THE THANG: trail ruck around the trails while climbing up the terrible hill to gold hill middle school twice.
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Mosey to WEP
Speed work, variation on One-Ones. Quarter loop fast, quarter slow, quarter fast, quarter slow.
Exercises in ground at lap marker. Are cumulative after each lap.
10 Burpees
20 SSH
10 Merkins
20 Mountain Climbers
20 Peter Parker
20 Parker Peter
20 CDD
10 Bomb Jacks
20 Squats
20 Monkey Humpers
COT: Read your Newsletter
Honor To Serve
WARMUP: windmill, hula hoops, hoops hula, low slow squats
THE THANG: pick your poison from the junk in my truck. Head towards “the office* pull up bar location where each PAX did best attempt at pull ups while wearing a ruck. Every 5 mins or so we would pull an exercise out of the roller bag and perform before rotating to a new coupon. Noteworthy items were the meat hammer, and the worst pot of chili ever. Honorable mention to the mirror.
Finished the stroll through the woods with a death climb back up to Tega Cay Middle School parking lot where we quickly dropped the weights and shuffled to COT.
MARY: no time
ANNOUNCEMENTS: newsletter
COT: prayers for marriage and family members.
Check out the app “In love While Parenting”.
WARMUP: YHC arrived 2 min early so was on time. Gather the troops and ran off to the drop off circle for a warmup. Included: windmill, low slow squat, merkins, hillbilly walkers, downward dogs, honeymooners.
THE THANG: Ran to the playground. Partnered up. Parter 1 was the timer so would run around the small track and tag Partner 2 who was doing AMRAP exercises. Exercises included: merkins, squats, pull ups, dips, step ups, derkins, American hammers, shoulder taps. Once you maxed out, you’d hold plank, Al Gore, or hang on the bar.
MARY: Ran back to COT with a few exercises along the way. Did a few exercises at COT in a rotating fashion.
ANNOUNCEMENTS: yes, cannoli run, wild at heart series and new 3rdF AO, mentoring at the men’s shelter
COT: prayers for marriages, prayers for patience with our big mouths
WARMUP: not much
THE THANG: partner work: partner pushes across field, three trips back and forth with Kraken Burpees on either side, 3, 2, 1 was the count.
Next we busted out cindies and did a Dora with:
50 manmakers
100 goblet squats
150 flutter presses
100 curls
50 tricep extensions
First partner does exercise other partner runs lap around field.
After each set one partner has to murder bunny across field, then back after set, so on and so forth
MARY: American hammers, Heels to heaven, Freddy Merks and hello dollys
ANNOUNCEMENTS: Misogi Saturday, wild at heart starting on Wednesdays, bethel mens shelter mentorship program looking for men to step up!
COT: prayers for marriages and happy birthday Flounder! 77 and counting!