WARMUP: Yes
THE THANG: Team Dora – consisting of a series of exercises without rep count but push until failure – chest, arms, legs, core
MARY: more core
ANNOUNCEMENTS: trifecta CSAUP coming up
COT: prayers for mothers, perseverance
WARMUP: no
THE THANG: running
MARY: water
ANNOUNCEMENTS: yes
COT: yes
we counted everyone who launched or participated in COT. Some ran, some are in middle management and had a meeting. I was told B.O.B. was in attendance.
Dave Mustaine is overrated
Alex Skolnick is underrated
Looks like we made it,
Barry Manilow
THE THANG: Hill O Brayden sans Site Q Assassin who was DR.
COT: yes, we all finished 1-0!
Found out this morning that there are some differing opinions of what a moderate AO means…
WARMUP: Disclaim and mosey between Vape shop and Empire. Circle up for SSH, shoulder taps, merkins, mtn climbers all in cadence.
THE THANG:
Manion memorial WOD
(moderate version =slick)
7 rounds
29 LSS (IC)
1/4 mile run
Finished and had about 15 minutes left.
Merkins and overhead clap progression
MARY: assortment of exercises called and led by PAX around the circle
ANNOUNCEMENTS: Canoli Run, trash pick up, rock 10 yr, Jaeger
COT: yup
WARMUP: merkins, squats, MNCs, stretches
THE THANG: 8 stations with running to the other end of parking lot and returning to each station until the routine was complete. Stations consisted of merkins, squats, calf raises, IC flutter kicks, and burpees. Afterwards, did a 7 routine with hand clap merkins (3 different options to choose from) and jump squats on the other end. Finished with 20 squats at COT.
MARY: 62 IC Freddie Mercuries, 100 IC flutter kicks during cone station routine.
ANNOUNCEMENTS: Rock Hill 10 year anniversary activities from 4/28 thru 5/4 with convergence on 5/4.
COT: Prayers were lifted for specific needs.
We had 17 for a 6 mile run at 6 at 6. Ran to the QT for a biscuit.
Had a more than Moderate workout at Slow Burn on April 19th. All were pushed and got 1% better with Burpees.
WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out
Double down for Tiller, Old Bay, Sofrito and YHC
Runners: Dojo and Tiller
Ruckers: Old Bay, Sofrito and YHC
We went Massey to Harris to Jackson and then looped back to Harris and Massey.
Finished with some Mary
WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off