WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Pledge Allegiance
Run up Massey stop at Harris 15 Merkins 15 LBCs, 15 Squats
Run to Ardrey stop 15 Merkins, 15 LBCs, 15 Squats
Run To White stop 15 merkins, 15 LBCs, 15 squats.
Run to bottom of Harris stop 15 merkins, 15 LBCs, 15 Squats
Rinse and Repeat two more time for 3+ miles.
Run to the covered area for warm up:
Side Straddle Hops
Imperial Walkers
Plank Punches
Peter Parkers
Mt Climbers
Moroccan nightclubs
Hillbillies
Slow wind mills
Main Thing:
SET 1
PARTNER A – 20 MERKINS
PARTNER B – PLANK
FLAPJACK to reach 80
SET 2
PARTNER A – 20 SQUATS
PARTNER B – AL GORE
FLAPJACK to reach 80
Run
SET 3
PARTNER A – 20 PETER POINTERS
PARTNER B – Elbow PLANK
FLAPJACK to reach 80
Set 4
PARTNER A – 10 Lunges (5 each leg)
PARTNER B – Deep squat
FLAPJACK to Reach 80
Run
SET 5
PARTNER A 20 – DRY DOCKS
PARTNER B – Downward Dog
FLAPJACK to Reach 80
Set 6
PARTNER A 10 – Run Stance Switch
PARTNER B – AL GORE
FLAPJACK to Reach 80
Run
SET 7
PARTNER A – 10 CRAB CAKES (4 count)
PARTNER B – UP DOG
FLAPJACK to Reach 40
Set 8
PARTNER A – 20 Calf Raises
PARTNER B – Hold crunch
FLAPJACK to Reach 80
It was a gloomy and rainy day without the presence of lighting. So we decided to follow core principle #3. Disclaimer was disclaimed at 0512. Pledge of Allegiance at 0513. And we were off.
COP
Briskly paced .5 mile lap up Main to Clebourne and back to Veteran’s Park
Karaoke and Side Shuffle across gravel lot and back
Windmills
WEINKE
DIY DORA
Start at the base of Massey St and mosey up to the Sisk Memorial Church Parking Lot
Upon arriving at the end of the lot each PAX was to do the following:
10 Merkins
20 Squats
30 LBCs
Out of the gate we all completed round one together, then I caught Spectre and Maximus’ shirt tails and they took the lead.
Mary
At this point Maximus took the lead while YHC grabbed my phone from the truck for documentation purposes. I believe there were box cutters, more box cutters, and American Hammers.
COT
NMM
YHC has been MIA from the gloom, and that’s not atypical these days. Personally, I’d like to be in the gloom more but my concentrica has taken priority. And that’s OK. Prioritizing and executing on those rings of your concentrica is F3 101. Finding a healthy balance that doesn’t sacrifice those closest to you is the route you should take. After all, your family is your first ministry.
Funhouse – thank you for the opportunity to Q today.
Punch List out.
WARMUP: None
THE THANG: Run to Walmart and return 4.5MIles
MARY: –
ANNOUNCEMENTS: Lots
COT:
Richard’s Crossing to 160, head toward Walmart
Left just before Arby’s and right to cross top of Earthfair parking lot
Left on Dave Gibson all the way out to where Colosseum launches. Turn around and run back the same path.
WARMUP: SSH, Cherry Picker, Moroccan Nightclub
1. THE THANG: Mosey, 50 Big Boy, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 Hello Dolly, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 LBC, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 Flutter Kick, 10 Imperial Walker, 10 Hillbilly Walker, 5 Merkin, Mosey, Toy Soldier, time for stretching, Lunge Walk to COT (50ish yards), 10 Imperial Walker, 10 Hillbilly Walker, 5 Merkin, 20 Heel Touch
MARY:
ANNOUNCEMENTS: 9/28 Convergence
COT: Prayers for family and friends
Welcome FNG TOP ROPE. We pledged to :flag-us: Ran to COG for instructions. Pendulum was hill repeats could add Cross piece for flatter run. Merkins, Squats, and LBCs at the end of each leg 10,10,10
COT :v: out thx <@UGNDJBDU3> for the opportunity.
WARMUP: yes
accumulator
5, 5-10, 5-10-15 and so on
Flying Squirrel, Merkins, Big Boys, LBCs, Squats
Jack Webb
Mahktar N’Diayes
A-ROD
and mumble chatter about the best GB Packers at each position.
A-ROD is a backwards DORA and 1/2 the counts, because DORA>AROD and we would not want to pull a muscle or Achilles
some dynamic warm down across the parking lot
a few minutes of proper Mary
10 counts and 10 counts and 0 burpees, like a proper moderate
345, 67, 98631, 98, 455, 692
(those numbers are for BandCamp)
Thanks to PeachStand for accepting my humble fill-in
Looks like we made it,
Barry Manilow
WARMUP:
lap around parking lot
circle up for COP warm-up
– 25 SSH
– 10 Windmills
– 20 mountain climbers
– 10 plank jacks
– 10 Moroccan Nightclubs
– 10 Imperial Squat Walkers
Jog along front of shops. stopping at every white bench to do 5 burpees (for a total of 20).
THE THANG:
Run to front of O’Riley Auto Parts.
Get in groups of 3 for Triple Check:
1 person in people chair
1 person doing exercise (below)
1 person running far side of Oil Change and do 3 box jumps on concrete half-wall. this increased to 7 box jumps as we progressed through the exercises.
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Shoulder Taps
6. Freddie Mercury s
7. CDDs
8. LBCs
9. Overhead claps
10. Flutters
Got through the list, headed back to COT.
Great work done by all, and we had a fun and lively discussion. Thanks to Half Shell for the opportunity to lead!