Some prepped for D2D10k and some just prepped for the day. Either way, the Pax got better.
*WARMUP:*
*THE THANG:*
*MARY:*
*ANNOUNCEMENTS:*
*COT:*
WARMUP:
Short Mosey to parking lot near entrance
SSH – 1 Burpee
Low slow squat – 2 burpees
Windmill- 3 burpees
Maraca nightclub – 4 burpees
Too much mumblechatter so we went to the hill for quadzilla
Run down the hill and run backwards 7 times and do 7 LBCs at the top, decrease LBCs by 1 each time up.
Moved over to front of elementary school by flags for some bear crawl. Line up along the curb facing flag. Crawl to the other side and do 1 merkin, then reverse bear crawl back and do 1 merkin. Repeat 5 times.
Knocked out a few minutes of a work with the protractor. Then had enough time for one round of Dirty Myrtle and Mike Tyson’s (great combo)
Made our way back to COT.
Last but not least was the Airborne special hip exercises.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Nope
THE THANG: ~4.8mi
Run down Market, cross Sutton onto Settler Heights. That turns into Stratford Run.
R/T Gardenia
R/T Morris Hunt
Run to the end of Morris Hunt and back
L/T Gardenia then up the hill
R/T Stratford Run and run to the intersection with New Grey Rock
Turn around and run back on Stratford Run-Settler Heights-Market back to COT.
MARY: Nope
ANNOUNCEMENTS: Yes
COT: 5th Core Principle
THE THANG:
Simple run form Veteran’s Memorial Park to toward 77 on 160 (taking the long-way around WEP). ~4 miles, but add a loop or 2 through down-town to get 5 miles (like Vuvu did). For several pax, the jog was light enough to keep their heart rate in Zone 2.
Setting the standard is up to you. Identifying Exemplars who serve as the highest standard and focusing on their behaviors makes you better.
We did Death by with burpees, merkins, jump squats and big boys. It was awesome!
Setting the standard is up to you. Identifying Exemplars who serve as the highest standard and focusing on their behaviors makes you better.
We did Death by with burpees, merkins, jump squats and big boys. It was awesome!
Wrestling practice, three periods
Neutral position: lunges with Bell, five man makers on the whistle
Bottom position: 45 seconds swings, then bomb jacks, three sets – 45 seconds skull crushers, American hammers, three sets
Top position: 45 second, right then left, three sets; 45 seconds shoulder presses, then shoulder extensions, three sets
Words of affirmation, show some love.
Ran the Birkshire loop 3 times
WARMUP: We did one
THE THANG: Hateful 8s
We lifted the chairs a lot…
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle