WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey to bank parking lot for SSH, WindMill, Peach Pickers, Imperial Walkers, groin stretch in cadence.
THE THANG: Mosey to 1st Baptist for Dora
– 100 Merkens mode of transportation bear crawl.
– 150 Big Boys mode of transportation bear crawl
Mosey to Monroe St Hills for Pendulum
– 10 burpees at top
– 20 LBCs at bottom
– 10 squats at top.
– Times and repeat
MARY: box cutters till 6
ANNOUNCEMENTS: bethel, canolli run, Rock Hill Anniversary, HIM Camp.
COT: what happens in COT stays in COT
The Q opined on safety
THE THANG:
Run thru Baxter to Brayden for loop thru the hood, add a second loop up Brayden Pkwy if time allows.
I stole this from 3D but it’s always a good workout.
Uno
Blue – Merkins / Curls
Green – LBC
Yellow – Squats / Goblet Squats
Red – lunges / Chest press
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color
WARMUP:
THE THANG:
Start at Mill Crossing
Run to print shop – 20 squats
Run to top of hill by parking lot – 16 shoulder taps
Run to bottom of hill by Church- 15 dips
Run back to Mill Crossing 10 merkins, 10 big boys.
Reverse course
All pax completed 6 laps totaling over 3 miles.
MARY:
ANNOUNCEMENTS:
COT:
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