Tag: oldbay

Forbidden Zone route

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WARMUP: describe the route option
THE THANG: run to the forbidden zone, option going through the 160 overpass and do a complete loop or just go backwards and comeback at sixth baxter.
MARY:
ANNOUNCEMENTS:
COT:

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GHES out and back

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WARMUP:
THE THANG:
Ran to Gold Hill Elementary and back. 4+ miles depending on which loop you hit at the school
MARY:
ANNOUNCEMENTS:
COT:

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Trails Are The Better Option

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WARMUP:
THE THANG: Some ran trails others ran boring roads to Wally World
MARY: Nope
ANNOUNCEMENTS: Read Newsletter
COT: Yes

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Have a plan

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WARMUP: mosey around parking lot with dynamic movements, ssh, in, hillbilly walkers cherry pickers, arm circle then repeat
THE THANG: mosey around and to side parking lot 5 sets of 10 burpees with 45 second rests in between. Wall sits with bear crawls. Back of Lowe’s for 5 sets of dips, merkins, squats.
MARY: Mary at different stages throughout the workout
ANNOUNCEMENTS: break the dam, brr, bethel men’s shelter
COT: prayers for aging parents, newlyweds.

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Zipper

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WARMUP:
The pledge of allegiance
THE THANG:
Run to old Hardee’s parking lot
Provide directions to Pax to run right side zipper.
At each end 10 merkins and 10 squats

Run back to COT
3 miles
100 merkins
100 squats

Most got more than 3 and more reps since they are fast.
Approximately 130 reps of each plus other stuff at the end.
MARY:
ANNOUNCEMENTS:
COT:

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The ol Tripod

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Was a chilly one today but we kept moving to warm us up. With some running events on the calendar for the PAX, it was a good time to bring out the Tripod
WARMUP: Run to the traffic circle (1/2 mile). SSH, Squat, merkin, mountain climber
THE THANG: There are three directions from the traffic circle. PAX would run leg 1 and at the end of leg:10 merkins 20 squat 30 LBC. This would repeat in 2 more directions. Every time PAX pass through the center traffic circle: 3 burpees. Rinse and repeat until 6:50 then run back to COT. We achieved 2.4 miles 50 merkins, 100 squats and 150 LBC.
MARY: Round Robin that included fluttah, box cuttah, American Hammer, Rosalita, Freddy Mercury, Hello Dolly, LBC
ANNOUNCEMENTS: Break the Dam run, and Cannoli Run(May)
COT: health and healing, job searches

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BLIMPS and stuff

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WARMUP:
Ran around parking lot stopping to do a few COP warm-ups here and there.

THE THANG:
Ran across cool bridge to field house. Partnered up for some BLIMPS. Partner 1 did stationary exercises (alternating between 2 listed below), while partner 2 did moving exercises to the bleachers, then ran the rest of the way, across the bleachers and back.

1. B – Bomb jacks, Box cutters, ==> Broadjumps
2. L – LBCs, Lunges (in place) ==> Lunges
3. I -Imperial Walkers, Inclined Merkin ==> High Knee
4. M – Merkins, Monkey Humpers ==> Mosey
5. P – Plank Punches, Peter Parkers ==> Power Skip
6. S – SSH, Scorpion Dry Dock (5 each leg) ==> Shuffle Left/Right

Finished right on time. Great work, men!

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Board & Blocks VQ

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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

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