WARMUP: did stuff
THE THANG: ran loop around campus stopping at light poles for
10 Merkins
10 Big Boys
10 Squats
10 Flutters
MARY: stretch for 90 sec
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Cherry Pickers, Imperial Walkers, Willie Mays Hayes, Good mornings
THE THANG: Thang 1) Ran to the theater and rotated Hand Release Merkins, Dirkins, and Irkins in sets of 5, 10, and 15.
Thang 2) moseyed into the parking lot where we did 10 jump squats and lunge walked one set of parking lines. Then did 9 jump squats and lunge walked 2 parking lines. Repeat till 1 jump squat and 9 lines were completed.
Thang 3) same as thang 2 but with burpees and bear crawls.
Thang 4) similar to above but with different increments: SSH in sets of 20, 15, 10, and 5 with side shuffles up and down the parking lot in between.
MARY: Big boys, flutter kicks, scissor kicks
ANNOUNCEMENTS:
COT: Expressed my appreciation to all the pax who have welcomed me to the region. Much appreciated!!
Warmup (in cadence)
Imperial Walkers, Cherry Pickers, Low Slow Squat, Big Boys, Plank
Tour of Campus
WARMUP: yea. That’s important
THE THANG: pearls on a string to make our way to the FCMS track and field
Fast lap but in
Bear crawl to the 10
10 merkins
Crawl Bear back
Burpees in cadence for the 6
Bear crawl to the 20
10 merkins at the 10
20 squats
Crawl bear back
Burpees for the 6
Continued in the same fashion
10 merkins
20 squats
30 mountain climbers
40 lunges
50 SSH
FNG led us back
MARY: flutters
ANNOUNCEMENTS: Newsletter
COT: Welcome FNG: Fuel Leak
Tried to get a black diamond vibe, but also stay FNG friendly to keep the PAX together. Hard to tell if I was successful or not, but we kept going until guys quit and then I reminded them of 3S2T. Gotta get pretty far before you can even work on stamina
Ran Dudley, Red Forest then along Doby’s until sidewalk ends. Some ran further into Oxford and then back.
WARMUP: got us motivated with the Motivator, windmills, imperial Walkers and some stretchy things.
THE THANG: We moseyed over to another lot and got to it
Each round was the same exercise in each corner as listed below.
Round 1 – 7 Burpees
Round 2 – 14 Merkins
Round 3 – 21 LBCs
Round 4 – 28 Squats
Round 5 – 21 American Hammers (count 1 side)
Round 6 – 14 Carolina Dry Docs
Round 7 – 7 Lunges (R + L = 1)
MARY: we had a little time for Mary.
ANNOUNCEMENTS were made and we ended with a prayer.
COT:
WARMUP:
THE THANG:
Honor, Courage, Integrity
3 Corners x 20 rounds
MARY: NA
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…
WARMUP: Mosey .5 miles around the cinema to the main entrance. 10 SSH / Forward Fold / Runners Lunge / Worlds Greatest Stretch / Hold down plank for a Band Camp 10 (30) seconds.
THE THANG: Deck of pain, quantity matches the card #, Aces are wild (abs)
Heart – Merkin, Ace – Plank
Spade – Squat, Ace – Wall Sit
Diamond – Dip, Ace – Tricep plank on 6
Club – BBS, Ace – V-Ups
Joker #1 – 50 side lunges
Joker #2 – Side plank hip dips
PAX Choose cards going around the circle.
MARY: Tricep Plank on 6
ANNOUNCEMENTS: Bethel, Hog & Coyote, Fathers Day Event
COT: Yes
WARMUP: SSHs, broga, various dynamic plank exercises (i.e. plank jacks, peter Parkers)
THE THANG: 2# sandbags held in each hand for duration of workout
Performed each exercise in cadence followed by a parking lot loop or a run to top of hill and back.
Exercises included:
Seal jacks
Reverse flies
Overhead (OH) squats
Static lunge L with arm circle FW
Static lunge R with arm circle BW
Bunny hops with arms OH
Bent over field goals
Side plank dips L on curb
Side plank dips R on curb
Flying squirrels on curb
SSHs
Windmills
Then repeat all without running in between
MARY: upward <>downward dog
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP: practiced navy seal burpees
THE THANG:
Carry 100lb sand ball for a lap around CRHS. 5 burpees for all after each guy drops the ball. Along the way we partnered up and did 50 burpees, 100 merkins, 150 squats, and 50 merkins again.
MARY: briefly
ANNOUNCEMENTS:
COT: