WARMUP: no, it was cold
THE THANG: mostly running
MARY: Pusher …. coffee …. Freed To Lead
ANNOUNCEMENTS: follow with D2DB
COT: pre
WARMUP: Mosey down to Forest Middle, SSH, Cherry Pickers, Windmill, Moroccan Night clubs, Merkins
High knees, Karaoke’s, Lunges
THE THANG: 10 Merkins, 10 CDDs, 10 Plank jacks, run the hill, repeat 3x
10 Jump squats, 10 squats, 10 calf raises, run the hill, repeat 3x
15 BBS, 15 Flutters, 15 LBCs, run the hill, repeat 3x
MARY: PAX took turns calling Mary
ANNOUNCEMENTS: Tons – Bethel, Wine dinner, CSAUP, Gremlin in Mint Hill
COT: Thankful for good dudes.
Wet morning, decent amount of time under the walkways.
Decent warmup after a weekend full of F3 events.
Pairs of lower body exercises, in cadence, then sprint to end of walkway. New pair of exercises. 5 combos. Plus a pair of core exercises before moseying to a new location.
New location by front of school. Pairs of lower body exercises, then bear crawl to end of walkway. 5 combos, additional core combo.
COT
4.0 miles total
Jog to CHRS Marching Band parking lot
4 x 400s, sprint 100m, jog 300m
4 X 400s, sprint 200m, jog 200m
Jog back
WARMUP:
THE THANG:
Academy St. to Monroe White St. stop at the intersection and the man with the bag walked backwards up to the top of the big hill to the abandoned parking lot entrance, then back down forward and go up the other side of the fishbowl backwards up to Confederate St, back down to the starting intersection to hand off the bag for the other man to repeat, then we walked down Academy to Country Club Dr, Howington Cir, Banks St, Phifer St, Allison St, Banks, 160, back down Monroe White St, up to Watson and back to COT.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Broke the rules by adding a mosey to a kettlebell workout.
THE THANG: 7 minutes of 15 thrusters EMOM
2 Rounds of :
single leg Romanian Dead lifts
Flutters
Merkins
Curls for the girls
Lunges
Bent rows each arm | Option to just bend
swings
goblet squats
MARY:
ANNOUNCEMENTS: Dam to Damn Bar, Mint hill CSOP / Welcome Brawny
COT: Stay safe
WARMUP: The usual suspects: Side straddle hops, merkins, cherry pickers, moroccan night clubs
THE THANG: Mosey to the garage. At each light post the PAX remembered all the core principles but took punishment anyway. At the garage, MOT of high knees, NUR, lunges, moseys, with rounds of Merkins, Burpess, BBS, and plank jacks at each level.
MARY: Body destroyer
ANNOUNCEMENTS: Dam to Damn Bar,
COT: Folks are doing some good community work out there.
WARMUP: ground work, non-ground work
THE THANG: burpee chase, wall work, circuit
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Grandpa Jacks
SSH
Windmill
Imperial Walkers
THE: We moseyed around the back of the theater around to the fountain.
THANG 1
We had a game of Duck, Duck, Goose. While Lunge walking around one of the fountains one pax would break the line to run around the pax returning to his spot. The pax behind the runner then broke like to do the same. 2 rounds.
THANG 2
Merkin Jax
1:4 Ratio
1 Merkin – 4 Plank Jacks
2 Merkins – 8 Plank Jacks
We went to 5 Merkins and 20 Plank Jacks
THANG 3
Lunge Worm
Lunge Walk with each leg, then do an inch worm with two Merkins at the bottom before inching back up. When returning to standing position from the inch worm we repeated this for about 30 yards or so.
THANG 4
We pulled out a deck of cards that I thought I shuffled well but turns out I didn’t as it basically became a leg work out. With a few Merkins sprinkled in there.
Moseyed back to COT. Now time for Mary.
ANNOUNCEMENTS: Bethel Men’s Shelter, Dam to Damn Bar, Sat. 1/25/25
COT: We shared our word for the year and prayers.
WARMUP: mosey around the carpool loop + brief COP with usual appetizers
THE THANG: mosey down to parking lot near baseball field for some side lunges, sideways bear crawls, bear crawls, crawl bears, sprints, Mary session with each pax calling/leading an exercise, mosey past football field to hill between football field and upper parking lot, Jacobs ladder on the hill, mosey up the hill to lot on side of school, suicides 3x to burn out all the remaining fuel. Return home
MARY: Done inside the Thang
ANNOUNCEMENTS: Clave Boss tmrw!!!
COT: of course, 5th core principle