WARMUP: whiskey and black coffee
THE THANG: 3 walkers, 2 trail studs, 2 on the road
MARY: (the wind cries)
ANNOUNCEMENTS: The British are coming!
COT: pre
WARMUP:
Mosey
SSH
Cherry picker
HB Walker
Imperial Walker
THE THANG:
1. Partner up – run laps in opposite direction of partner, every time you meet , 10 merkins, 10 diamonds, 10 big boys. Complete 3 full laps.
2. Indian run back towards COT
3. Star ladder? Burpees in the center, then squats, lunges, flutters, and hello dollys at their corner. Start with 1 burpee in the center with 5 reps at the corners, returning to the center each time. Then move up to 2 and 10, 3 and 15 etc.
MARY: she was there
ANNOUNCEMENTS: Christmas party or something
COT:
WARMUP: Run Roads or trails
THE THANG: 5 PAX took the suggested 6mi road route and 3 PAX took a 9mi trail route.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: ~ 1 mile mosey. Making a right on to White St and right on Clebourne, making another right on Monroe White St. stopping at parking lots along the way to do merkins and squats or burpees in sets of 5.
THE THANG:
Starting at FM Church of God, split into two even groups. One group headed back towards 160 turning around at First Baptist and the other up the hill, turning around in the parking lot, Shuffle Run (Indian Run) style.
Once getting back to COG, 5 merkins and 5 squats, then swap directions.
After about 1.75 miles head back to COT the same way we came.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey around parking lot, ssh, cherry pickers, hillbillies and imperials
THE THANG:
21 squats
21 overhead press
21 burpee jump overs
Grab your bag and do a lap
15 squats
15 overhead press
15 burpee jump overs
Grab your bag and do a lap
9 squats
9 overhead press
9 burpee jump overs
Grab you bag and do a lap
Next:
11’s w/ bag over the shoulders and burpees
Next Q:
2 sets of 15 each
Deadlifts
Rows
LBCs
Finish up with a chest press burnout
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: redbull
THE THANG: running
MARY: had a little lamb
ANNOUNCEMENTS: yes
COT: yes
WARMUP: None
THE THANG: Bank > RT160 > Skipper St > RT on Still Ave > LT on Old Nation Rd > RT on RT160 > back to Bank (COT)
MARY:
ANNOUNCEMENTS: Sundae Ruck this Saturday , Leader of the Links is looking for sponsors.
COT: Closed in prayer
WARMUP: Nope
THE THANG: 4 men, 4 rucks, (2) 60lb sandbags. Head to Baxter for the Berkshire Heights loop rotating on/off the bags every ~6mins.
Then, head to the hill entering into the Colosseum for yes, a reverse hill climb.
With Ruck & Sandbag, reverse walk up the hill then rotate.
MARY: Nope
ANNOUNCEMENTS: Nope, just work.
COT: Yes.
WARMUP:
Got at it
THE THANG:
Munn Rd. To Harris To White To 160 – 4ish miles
MARY:
None
ANNOUNCEMENTS:
12 year convergence
Iron Pax
Acceleration Project
COT:
Show To Know
WARMUP: Cherry Picker, Moroccan Night Club, Low Slow Squat, Mosey to location
THE THANG: Using light poles around the parking lot as locations, all exercises 18 count in cadence then (MOT) move to next location: Big Boy (Toy Soldier), Hello Dolly (Lunge Walk), Mountain Climber (Karaoke), Merkin (Karaoke-other side), Freddie Mercury (Bear Craw), SSH (Nur), Plank Jack (Toy Soldier), Flutter Kick (Mosey), Monkey Humper (walk back to location 1). Next, another round with 4 Burpees at each location with mosey to next light.
MARY: A bit
ANNOUNCEMENTS: Gold Tourney, Convergence, etc.
COT: Prayers lifted