Tag: Pocahontas

You can daraleek my hand release merkins

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WARMUP: we did the pledge and they got a disclaimer…it’s Minnow Pond (RIP)
THE THANG: Old school go time.
Exercises at each of the stops was 5 hand release with a shoulder tap in between. Then 5 jump squats.
The route: started at crossing on main -> down academy to the 4 corners -> up the hill to the glass filled parking lot -> print shop getting 5 pull ups in -> back to crossings on main -> up the Massey hill to the parking lot -> little bay Jesus church lot -> down ardrey and past WEP to the chain parking lot -> then all the way down to Kanawha past the gas station (I had to look the name up) -> Leonides to Spratt -> McKenzie to Ardrey to LBJ lot again -> chain parking lot, again -> Massey hill and parking lot, again -> COT
MARY: we did flutters
ANNOUNCEMENTS: May 16 CSAUP, BRR – that’s all you need to know
COT: families of kids going back to school, parents getting older

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My wife saw my weinke and the thang. Questioned what we do in the gloom

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WARMUP: mosey to band lot
20 SSH
10 imperial walkers
10 hill Billy walkers
10 cherry pickers
10 merkins
Calf stretch
Down/up dog

THE THANG: Indian run to baseball/softball fields. 1 burpee at back before running up

Partner work. Partner 1 runs while 2 exercises
– 100 durkins
– 150 step ups
– 200 in-n-outs on bleachers

Parking lot partner work
Partner 1 exercises across lot while partner 2 runs to gate and picks up where partner 1 got to. Bear crawls and lunges

Indian run back up the hill by fields to cot

MARY:
ANNOUNCEMENTS: D2D and break the dam coming up. Libberity must of hit HC in his dreams
COT: prayers for family, pets and surviving another stagecoach bootcamp

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More than 6@6

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WARMUP: OYO
THE THANG: >6 miles Kingsley to Munn to Harris to Fort Mill back to Jackson to Harris to Munn to Kingsley
MARY: Burpees & other stuff OYO
ANNOUNCEMENTS: One Word, Men’s Shelter
COT:

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Omplex

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No warmup needed; got right to work!!

5 Different Complexes for 8 Minute AMRAP

5-5-5-5 – All single arm then switch
5 Rows
5 Deadlifts
5 Swings
5 Reverse Lunges

4-6-8-10
4 Pullovers
6 Halos
8 Alternating Swings
10 Alternating Cleans

7-8-9-10
7 Waiter Cleans
8 Rotational Presses
9 Thrusters
10 Swings

8-6-4-2
8 Single Arm Rows
6 Reverse Lunges
4 Standing Press
2 Snatches

6-6-6-6
6 Alternating rows
6 Upright Rows
6 Squat Curl to Press
6 Plyo Lunges (Total)

ANNOUNCEMENTS were made
COT: Ended with a prayer

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Block/Bar/Hill Blender at Ring of Fire

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WARMUP: SSH, Imperial walkers, cherry pickers, merkins
THE THANG: 2 rounds of block work: 15 thrusters, 15 curls, 15 decline merkins, 15 overhead extenstions. Followed by 10 min partner circuit: Partner A did 10 pull ups and ran the hill while Partner B held a plank. All PAX together for 10 min did 10 block squats, 10 bent over rows, ran to bottom of hill for 10 big boys.
MARY: LBCs, 60 second plank
ANNOUNCEMENTS: Bethel Mens Shelter serve opportunity 2/5
COT:

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BYOB – except the Q

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WARMUP: Cherry pickers / windmills / arm circles / Moroccan night club
THE THANG: mosey, shuffle, shuffle, mosey, plank, honeymooners, find your bell and prep for the circuit.
6 rounds
Devil halos x6
Alternate single rows x 6each
Dead Cleans x6
Goblet squats x6
Goblet alternate lunges x6 each
kB offset pushups x6 each

Farmers carry followed by kb squat cleans

1 minute high plank
30 seconds left plank
30 seconds right plank
30 seconds low plank

Finisher of 25 big boys
MARY: yes
ANNOUNCEMENTS: bethel, btd, d2d
COT: :pray:

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Walmart Trip

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AO: <#C02PN44SHNF>
COUNT: low 20s
– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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Walmart Trip

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– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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