WARMUP: not even a chance
THE THANG: run to the end of trinity ridge – dream about what people must do to live in such big houses
MARY: never met her
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: Non existent
THE THANG: Super simple…running with push-ups, V-ups and American Hammers.
At every stop, the PAX would perform:
5 V-Ups, 10 Merkins, 15 American Hammers
Here's the route we took:
Up Massey and R/T Harris St.
Stop at Church of the Nazarene for the prescribed exercises (PE).
Continue down Harris St to the entrance of Harris St park for PE.
Head up Jackson St and stop at the intersection with Sidney Johnson St for PE.
Continue up Jackson St to the intersection with N. White St. for PE.
L/T onto Clebourne St into FMRX for PE.
Continue on Clebourne to the intersection with Springs in the public parking lot for PE.
Continue down Springs to the end for PE.
R/T Summersby St to Unity for PE.
Run up Unity to the intersection with Hill St for PE.
Run up to the Post Office parking lot for PE.
R/T Tom Hall back to the public parking lot for PE as time permits.
Back to COT.
MARY: See above.
ANNOUNCEMENTS: Lots.
COT: Like they do.
WARMUP:
THE THANG: Plyometrics on the turf field
MARY: Yes, the hips don't lie,
ANNOUNCEMENTS:
COT:
WARMUP: Broga
THE THANG: Run through Massey to Forest neighborhood for loops and run back 3-5 mi was completed
MARY: Broga
ANNOUNCEMENTS: Read newsletter
COT: don’t believe the false identities placed on you but rather the truth of who you are by your creator
You are a son of his loved and always will be with access to HIM whenever you choose…it’s written and true
WARMUP: quick mosey, side straddle hops, merkins, low slow squats, swings.
THE THANG:
Quick ABC practice. 5 rounds each arm with 5 swings in between.
11s:
Front rack squat & upright row
10 min 100 snatch test with a partner. Alternate as needed
DORA
Partner A: burpees
Partner B: farmer carry both bells up the hill to first speed bump.
Accumulate 100 burpees
MARY: yes
ANNOUNCEMENTS: stuff the bus
COT: yes
WARMUP: Moroccan night clubs
Imperial walkers
Low slow squat
Plank
Worlds greatest stretch
Tempo merkins
THE THANG: mosey to soccer field
Exercise 1
Single leg RDL x10e
Reverse lunge x10e
Calf raises x20
90% length of football field and back
X4
Exercise 2
10 jump squats
5 broad jumps
10 Apollo Ohno’s
100yd sprint, 90%
X4
Partner up
Partner A: 200yd run
Partner B: 5 burpees, 10 merkins, 15 squats
X3-4
Mosey back to COT
MARY: feet to heaven and 6 inches
ANNOUNCEMENTS: bethel
COT:
WARMUP: pledge
THE THANG: squats, merkins, flutter kicks and hills
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Murph Monday- get after it
THE THANG: The Murph:
1-mile run
100 Pull-ups
200 Merkins
300 Squats
1-mile run
2 Modified and rucked 3 miles on the track.
MARY: No time
ANNOUNCEMENTS: Bethel, Read Your Newsletter
COT: Prayers for health and recovery.
Core/cardio circuits
WARMUP: Yes
THE THANG: Core/Cardio circuits
MARY: Planks
ANNOUNCEMENTS:
COT: Prayers/Praises
WARMUP: Yes
THE THANG: 4 corners, 7s, hill "sprints"
MARY: Maybe?
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises