WARMUP: no, it was cold
THE THANG: mostly running
MARY: Pusher …. coffee …. Freed To Lead
ANNOUNCEMENTS: follow with D2DB
COT: pre
WARMUP: pledge
THE THANG: mosey over to Academy and Monroe white
Hill pendulum from parking lot to parking lot on Monroe white – 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10 lunge jumps/lunges at 160. Rinse and repeat.
MARY:
ANNOUNCEMENTS: D2DB
COT:
11 men attended the weighted stroll this morning. We made our way around town finding a hill at the bottom of Harris. Backwards walk up the hill, trek around WEP and one last look at the downtown XMAS lights
WARMUP: no
THE THANG: running
MARY: Tyler Moore
ANNOUNCEMENTS: always
COT: pre
WARMUP: sit in the trucks with the heat on
THE THANG: mostly running, typically
MARY: Jane’s Last Dance
ANNOUNCEMENTS: yes
COT: pre
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: