WARMUP: Stretch
THE THANG:
Run
Ruck
Trails or Roads
MARY:
Stretch
ANNOUNCEMENTS:
Convergence Friday 8/4
Stuff the Bus Saturday 8/5
COT:
Praying for Drop Thrill
WARMUP:
Imperial Walkers, Mosey, Low Slow Squats, mosey, Maracan Night Clubs, Shoulder Presses, Hillybilly Walkers
THE THANG:
Cake Bass lead: Partner Up
#1 doing big boy situps in endzone, while
#2 bear crawls to numbered yard markers and does that number merkins
When #2 gets worn out, go tag partner to complete the merkins all they way through 50 yardline. mode of transportation back is run, out is bear crawl
Second round was same except exercise was squats and mode of transportation was lungewalk
Hand off to Pusher:
Star course beatdown
Corner 1=Mountain climbers
Center=5 burpees
Corner 2=
Center = 4 burpees
Corner 3=
Center=3 burpees
Corner 4= Merkins
Mosey to bus drop off of campus for Mary
MARY:
Side straddle hops
LBCs
Side straddle hops
Freddy’s
Side straddle hops
Hello Dolly’s
Side straddle hops
Flutters
ANNOUNCEMENTS:
Dixie has lost 20lbs since posting over 3 weeks
Next Friday 8/4 Convergence
Next Saturday 8/5 Stuff the Bus
COT:
ECC 4:12
By yourself you’re unprotected.
With a friend you can face the worst.
Can you round up a third?
A three-stranded rope isn’t easily snapped.
Luke 23:34
Jesus prayed, “Father, forgive them; they don’t know what they’re doing.”
WARMUP: Mosey to Print Shop
THE THANG:
5 Burpees at Print Shop
Run
10 Merkins at The Crossings
Run
15 Dips at The Church of God
Run
20 Squats
Run
Rinse and repeat
3-4 miles between front and back of PAX
MARY:
2 rounds of exercise moves
ANNOUNCEMENTS:
Convergence next Friday
Stuff the Bus next Saturday
COT:
Prayers for all the new drivers on the road and over all of our relationships with our 2.0s
15 hard chargers embraced the recipe of pain at Block Party this AM and started the day 1-0.
Run to WEP Amphitheater
Warmup
SSH x 30
Windmills x 10
Hillbilly x 10
Mtn climber x 20
CDD x 10
Pearls on a string at each swing in WEP
10 Big Boys
20 Hello Dollies
Lazy Dora – Partner up
100 Merkins/Hold Plank
200 LBCs/6 inches
300 Squats/Al Gore
Partner 1 does 25 reps while Partner 2 does other exercise. Flip flop to reach the desired count
2 Minutes of Broga
Run back to COT
2 Minutes of Mary
Warmup: None
The Thang:
BLIMP inspired workout
Burpees x 10
Lunges x 10
IWs x 10
Merkins x 10
Plank Jacks x 10
Route looked a lot like the state outline of Oklahoma. Tesla was the King with 4.25 miles. All others had 3+ including a minimum of 5 laps.
Warm-up began with short mosey to church parking lot. Some pax were lucky enough to carry a sandbag. Teams of three were formed, luckily we had just enough to form six teams. Seven rounds of exercises, team members rotated to each exercise. The first exercise (motion) acted as the clock. Once complete, rotate to next exercise.
Round Motion Exercise 1 Exercise 2
1 Run to church Squat with SB SSHs
2 Sandbag carry H/R Merkin LBCs
3 Inch Worm merkins Flutter/press Calf Raise
4 Sandbag toss Shoulder Taps Jump Squats
5 Burpee Broad Jump Diamond Merkin S. Press
6 Lunge walk w/bag Carolina Dry Dock Hello Dollies
7 Bear Crawl Man Maker American H
Most got through round 6, need to adjust cone distance or save the workout for 1hr.
Great job everyone!
WARMUP: stretch and watch twister take pix of all the ladies in tutus.
THE THANG: 2 ruckers. Run to whiteville park then heat to Wally World so twister can take a poop 💩. I peed since we were there. 🤷🏻♂️ Run to golf course and head down Williams rd. Up the big fricken hill and over to the police station. Head back to COT.
MARY: nada
ANNOUNCEMENTS: a few things.
COT: prayers
WARMUP: Group Mary X 2 exercises each
THE THANG: Dora on the move around the Lowe’s Building. 100 dips, 200 merkins on guardrails & 300 claveboss raises.
MARY: 10 min Broga compliments of Change Order
ANNOUNCEMENTS: 7/22 Adopt a HWY, August Convergence, early plug for Dam to Dam 2024!
COT: Ended w the Lords Prayer- Dilbert
WARMUP: n/a
THE THANG: Brayden hill repeats:
BOTTOM OF HILL
intersection 1 burpee
5 merkins, 10 Parker peters, 20 CDDS
TOP OF HILL
5 squats, 10 calf raises, 20 monkey jumpers
Next round
intersection 2 burpees
Reduce jumping squats by 1 each time
Rinse and repeat
MARY: no time
ANNOUNCEMENTS: HIM CAMP
COT: was held
Not ISH: Trails, Rucking, Road, all miles were complete.
ISH: the count, the start, the end
Looks like we made it,
Barry Manilow