Board of Pain:
1.
25 v ups / leg lifts
50 crunchy frogs
25 big boys
50 American hammers
Run 1/4 mile
2.
25 plank jacks
50 LBC’s
25 Peter Parker’s
50 mountain climbers
Run 1/4 mile
Repeat 1
Repeat 2
WARMUP: Mosey, Abe Vigoda, baby arme circles, MNC, honeymooners, downward dogs.
THE THANG: Line up against wall, each Pax did a bear crawl, burpee, plank jack.
Mosey between Persis Grill, Lowe’s and up & down parking lot. Each corner Pax will pick a card, do the work out and mosey on.
MARY: None
ANNOUNCEMENTS: Blood Drove, read your newsletter.
COT: Prayers for students & Pax traveling out of area, sick family members.
WARMUP: putting on the shiny things
THE THANG: Alabama route plus a loop around Kingsley
MARY:
ANNOUNCEMENTS:
COT: yup
WARMUP: putting on the shiny things
THE THANG: Alabama route plus a loop around Kingsley
MARY:
ANNOUNCEMENTS:
COT: yup
WARMUP: putting on the shiny things
THE THANG: Alabama route plus a loop around Kingsley
MARY:
ANNOUNCEMENTS:
COT: yup
WARMUP: slow mosey and some up and down thingies
THE THANG: crazy 8s and a quick jacobs ladder
MARY: soothing count of Catalina Wine Mixers
ANNOUNCEMENTS:
COT:
WARMUP: told the pax the route
THE THANG: run route – aka, river district down and back and any bonus mileage. About 4 miles down and back.
Bandcamp wanted to go fast right out of the parking lot so we did. He got a PR run for the morning. That’s a 1-0 start to the day!
MARY: stretching if you made it back in time
ANNOUNCEMENTS: ya buddy – the shieldlock hit the bethel’s men shelter hard and fast forward to Thursday, we had a great turnout!!
COT: of course! Core principle #5!!
WARMUP: pull-ups at print shop
THE THANG: 30 merkins of all sorts and 20 squats and 20 SSH at top of hill in crappy lot then run to top of hill on other side near 160 and repeat over and over and over.
MARY: there’s something about her
ANNOUNCEMENTS: convergence Saturday
COT:prayers up for all men traveling and praises for sobriety. Dueces!
WARMUP: Moroccan night clubs, windmills, cherry pickers
THE THANG: start in the center with one burpee. Go to each corner and do 5 reps. Return to center and increase rep by 1, increase rep at each corner by 5 reps.
1st round exercises: flying squirrel, merkins, squats, and Bobby hurleys
Go back down in the same increments
2nd round exercises: CDDs, hillbilly walker, C. Dry Docks, LBCs – center was imperial walkers
MARY:
ANNOUNCEMENTS: convergence, check presentation
COT:
WARMUP:
SSHs
Imperial Walkers
Sumo Squats
Hillbilly Walkers
THE THANG:
1/2 mile lap with 4 pain stations
5 burpees and 10 merkins at each
Plus 15 sumos, 15 LBCs, 15 Bombjacks, 15 Dips
King got 6 rounds in
MARY: finished at 0600
ANNOUNCEMENTS:
Convergence/Invergence Saturday
A$$ Kicking April is coming
COT:
Each of us were made with a purpose and even the tough stuff we are dealing with makes us stronger physically and mentally and spiritually