Tag: RollOff

Don’t put your hand in dog $@#

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WARMUP:
– 15 SSH
– 10 LSS
– 10 Windmills
– 10 IW
– 10 MNCs
– Yoga
THE THANG:
Ran loops around the block (160 to McCammon to Cleborne to Main), stopping at each driveway for exercises (below). First loop was 10 reps, 2nd loop was 20 reps, 3rd loop was 30 reps. All were completed.
– Squats
– Mike Tysons
– Big Boys
– Merkins
– American Hammers
– Monkey Humpers
– Shoulder Taps
– Burpees

MARY: None, wrapped up burpees at 0600

ANNOUNCEMENTS: Bethel, Golf Tourney, 50k race, Pints & Padres

COT: Stays in COT

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substi-Q at the pond

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My boy Poppins blew out his hammy doing something in the shower… sounds wild… so I figured PAX could chase me around for 45 minutes instead.

Pledge at 5:14 brief disclaimer and LFG

Out and back route up main street, right at light, turn around at QT.

Stopped a bout every 1/4 to 1/2 mile for in-cadence exercise escalator style.
Instructed PAX to join in on whatever exercise happening when they arrived

20 SSH IC
Add 5 merkins IC
Add 10 Squats IC
Add 15 OH Claps IC
Add 20 wide arm Merkins OYO
Add 25 LBCs IC
Add 15 Lunges IC

3.5 miles total

Feel better Pop

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Calm in the Crazy

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers

Mosey to pull up bars, 20 inclined merkins on curb
Every man grab a block and overhead mosey down to back parking lot for 4 corners
Every time you make it to the middle, it’s 5 man makers, and you bring your block to each corner. 20 thrusters, 20 upright rows, 15 goblet squats, 15 Cindy swings. After one time around, finish with man makers, then mosey back up to put your block away
THE THANG:
Official F3 deck of cards. Each card has an exercise and a number on it. Number cards are the number on the card plus 10, face cards are 25 reps, Aces are 100 reps. Circle up and each pax takes a turn pulling a card and everyone completes the exercise on the card
MARY: none needed
ANNOUNCEMENTS:
COT:

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Rolling hill around Baxter

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WARMUP: grab Sand bags and rock/weight vest
THE THANG: walk towards Baxter back road including Gadenia and rotate the 4 sand bags through the 8 PAX every 7 to 10 minutes. End it up with 3.75 miles fast walk.
MARY:
ANNOUNCEMENTS:
COT:

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Runners Don’t Smoke

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WARMUP: No warmup just start running
THE THANG: Option 1: Deadly 3 mile run; Option 2: A safer 4.5 mile run
MARY: She doesn’t visit running AOs
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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GTE-esque Beatdown

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We got about 3 miles of shuffling/running…

Buy in – run almost a mile, 60 merks, 60 big boys (partner holding feet), all timed.

With your partner, Shuffle run around the school and then a long pain station of ruck squats, bear crawling, swings, lunge walks and 30 ct plank holds. Repeated 4 times.

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30 7s on 7/30

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WARMUP: pick up all your things and carry them to the workout location
THE THANG: Wearing weight vest or ruck we attempted to complete as many rounds of 7s with different exercises and gear each round.
MARY: take all your gear back to cot
ANNOUNCEMENTS: newsletter
COT: lean on others in times of need

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