WARMUP:
THE THANG:
Wally World loop for 4.5, some ran more, some ran all of it and some ran less.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to the front of CRHS – IW, HW, Merkins
THE THANG:
Jogged the bus loop in front of the school 1 lap = 0.7 miles
As a group did a 4 exercise Tabata, 40s of work with 11 sec rest in between exercises
Mnt Climbers
Bomb Jacks
Shoulder Taps
Flying Squirrel
Ran a lap
Merkins
Squats
Lunges
Peter Parkers
Ran a lap
American Hammers
Flutters
Returned to COT total mileage was 2.75 to 3.0 for all
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
WARMUP: pharmacy parking lot- 50 SSH, plank focus
THE THANG:
Mosey to WEP, 1/2 lap 1 burpee each bench increasing to 7 where we ended up at amphitheater, wall sits, pax take turns lunge walking to edge and run back, for last three pax we did balls to walls with push-ups
Mosey to Pike, bear crawl entire length of back parking lot under the awning, IFKYK
Mosey to half wall in front of PIKE, Derkins and dips
Mosey back towards downtown and sprint up hill towards Valero
Stop for 50 American hammers IC (2 sets of 25)
Mosey to print shop around to pull up bars, Jack Webb with pull ups and merkins up to 5
Mosey around long way to COT, almost got 3 miles
MARY: incorporated
ANNOUNCEMENTS: golf event, bethel, CSAUP
COT: prayers for patience, travels and keeping reason for season, Jesus
WARMUP: mosey
THE THANG: 4 went rucking
6 bootcamp
Run neighborhood at every corner do
10 no cheat merkins
15 squats
20 flutters
Did two loops total 1-2mi
MARY: COT 2-3min of Mary
ANNOUNCEMENTS: read newsletter
COT:
WARMUP: SSH (while waiting on Cubbie), mosey to Monroe & Acadamy. 10 Windmills, 10 Hillbilly Walkers, 10 Goofballs (for BL)
THE THANG: #The Pendulum
10 Bombjacks: run to stop sign at Confederate 20 Merkins
back to intersection: 10 Bombjacks: Run to top of hill on Monroe 20 Plankjacks
5 rounds
Thang #2
Four Corners:
Corner 1: 5 Merkins & 5 Bombjacks
Corner 2: 5 Merkins & 10 Monkeyhumpers
Corner 3: 5 Merkins & 15 CDD’s
Corner 4: 5 Merkins & 20 Mountain Climbers
Did 3 Rounds
MARY: Bandcamp led a few
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: ran oven to gold hill middle and back, with the route going through Baxter and earth fare parking lot
MARY:
ANNOUNCEMENTS:
COT: praises to be thankful for!
WARMUP: Pledge
THE THANG: Run around WEP, 10 merkins at every swing.
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Travel, sickness, wives
See link to loop below.
WARMUP:
0445 – 2 mile prerun
0515 – 31 SSH, 10 Imperial Walkers, 8 Single Leg RDLs
THE THANG:
1st circuit:
-10 squats
-10 lunges (SC)
-10 jumping lunges (SC)
-10 jump squats
up and down the hill twice.
x5 rounds
2nd circuit:
10 big boys
10 Peter Parker’s (DC)
10 leg raises
Up and down the hill
x4
Ended the last 10 minutes with some kinda Broga and light stretching
MARY: check above
ANNOUNCEMENTS: newsletter
COT:
WARMUP: say hello and set your watch
THE THANG:
Run down 160 to left at Baxter Bubble mushroom pool
Do loops around Berkshire and run back
MARY:
Touch your toes
ANNOUNCEMENTS:
Attend all fundraising events
COT:
Don’t mess with Gears efficiency as he runs a tight ship
Prayers and Praises 🔥👆🏻