WARMUP: SSH, Merkins, mountain climbers, cherry pickers
THE THANG: Four corners with bear crawls, 21s of LBCs & burpees
MARY: Yes
ANNOUNCEMENTS: Yes
COT: Prayers and praises
WARMUP: lap around the park and stopping along the way to do the following exercises – SSH (x2), windmill, merkins, imperial walkers, hillbilly walkers, cherry pickers, morrocan nightclub, plank, etc.
THE THANG: mosey to the parking lot by the dog kennel – ab work before starting 4 corners. We completed 4 laps, doing the same exercise at all 4 corners – 7 merkins (at each corner), 14 squats (at each corner), 21 flutters, 28 LBCs. Mosey to the hill in the park and complete the following – bear crawl up the hill, nur up the hill, 50% effort up the hill, 75% effort up the hill, 95% effort up the hill, repeat all the above hill runs. After hills, mosey to upper parking lot by the field and bear crawl from end to the other, lunge walk back. Mosey to flag for Mary.
MARY: short Mary – American hammers, penguins, and then body destroyers
ANNOUNCEMENTS: upcoming CSAUPs, trash pick up, etc.
COT: prayers and praises from everyone.
We ran. Some rucked. In loops. Around Old Kingsley (business park). ~4.5 miles
We ran. Some rucked. In loops. Around Old Kingsley (business park). ~4.5 miles
WARMUP: mosey to goodwill
SSH
Imperial walkers
Hillbilly walkers
Cherry pickers
THE THANG:
Mosey to Planet Fitness explain exercises
5 Lt Dan
10 scissor kicks at eat stop sign through Waterstone. Right at the pool and up to Brusters. Left back to earth fare and stop a couple times for 5/10
MARY: none
ANNOUNCEMENTS: Dam 10k, bethels men shelter, trash pick up, jager, tortoise and hare and Ruck CSAUP
COT: prayers and praises
WARMUP:
THE THANG:
Run up 160 to Sutton to New Gray Rock
(Here most went down and back up the big hill, some went rogue.)
Back across to Sharon Lee, then 3 rights to connect back on Sam Smith
Harris to Munn back to COT
Vuvu, Badlands, Grout and Rolloff did more like 15 at 5 and finished back at COT!
MARY:
ANNOUNCEMENTS: Trash pickup on 21 in early March, Dam 2 Dam, Break the Dam, Yaeger & Mini Yaeger, Bethel
COT: prayers for physical, mental, spiritual health of our families, plus love and patience to support
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
36 degrees and balmy compared to how it has been.
WARMUP: ran to the corners of the path around WEP and performed SSH, Squats, mountain climbers and others.
THE THANG:
1. Jacob’s ladder on the hill. Merkins at bottom, donkey kicks at top.
2. Playground: partner up. Partner 1 runs around playground. Partner 2 does LBC. Flapjack. Repeat with derkins then swing crunches.
3. Jack Webb
MARY: round robin of Mary today
ANNOUNCEMENTS: Break the Dam, Cannoli run(May), BRR(September)
COT: family health, job search, praise for the PAX.
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:
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.