See link to loop below.
WARMUP:
First 7 minutes is to warm-up the way you like to/want to. Run, stretch, walk, yoga. Meet back here at 5:22.
THE THANG:
Cindy is your friend/date. Some things you will have to use her for, other things you will have to carry her, some times you will have to leave her behind.
10 cones = 10 stations
20 is the rep count.
1. 20 Burpee Block Jump Overs
(Carry Cindy to Station 2)
2. 20 Murder Bunnies
(Carry Cindy to Station 3)
3. 20 Thrusters
(Carry Cindy to Station 4)
4. 20 Combo Merkins
(Carry Cindy to Station 5)
5. 20 Curl Press
(Carry Cindy to Station 6)
6. 20 Vertical Block Windshield Wiper
(Carry Cindy to Station 7)
7. 20 Cindy Swings
(Carry Cindy to Station 8)
8. 20 Overhead Squat
(Carry Cindy to Station 9)
9. 20 Bent Over Row
(Carry Cindy to Station 10)
10. Leave Cindy and Run a Small Loop
(Carry Cindy to Station 1)
Completed 2 full laps.
MARY:
20 4-count Flutter
20 4-count Hello Dolly
20 4-count Freddie Mercury
ANNOUNCEMENTS:
Read your newsletter
COT:
Marriages, Israel, Kids
WARMUP: Short “mozyroo” from the AO to the front of Harris Teeter.  YHC has been nursing a bum calf so no SSH were to be had.  We proceeded with  Carolina Dry Docks, Low Slow Squats, American Hammers, Mountain Climbers and Moroccan Night Clubs.
THE THANG: Â Another short mozy to the side of HT. Â At HT we did a group wall sit with the first Pax giving us a 10 count. Â We then crossed the alley and did 5 merkins as a group. Â When back to the HT wall we swapped out wall sits for planks. Â Rinse and repeat with ongoing 10 counts and merkins (regular, hand release, Diamond, wide arm) alternating wall sits and planks. Â After finishing these we did a lap around the oil change place with a brief stop for dips using the wall. Â
 Back to HT for the same series but we swapped out merkins for 3 burpees.  Burpees included regular, Superman, Kraken and 8 count.  Repeat the lap (with dips) and back to HT.  Last series we swapped out burpees for 5 big boy sit-ups.
 Mozy to the fountain at the bottom of the hill by the fire dept.  There we did a plank clock with Carolina Dry Docks.  We started at 1:00 and did one CDD.  Plank walk to 2:00 for two CDDs.  Kept going until we did a full fountain lap and 78 total CDDs.
 Briefest mozy ever to the start of the row of arborvitae trees at the entrance to the apartment complex.  Starting with the first arborvitae we did two burpees and lunge walked the row, where at alternating trees, we did two burpees.  48 burpees later we were done.  Running a bit short on time we jogged our way back down the row and did two burpees at every third one.
 Mozy back to COT with one minute to spare.  One minute of full body destroyers ensued and we were all happy.
MARY: Â she stayed home
ANNOUNCEMENTS: Â D2D fund raisers
COT: Family health, marriages, 2.0s
WARMUP: mosey to playground; upward<>downward dog variations, high plank<>merkin/peter parker/plank jack/parker peter/wide-arm merkin; child’s pose
THE THANG: partner up- listen to 50 bpm metronome, merkins to 50 bpm metronome until failure (your total + partner total x2 = merkins for Dora later); 50 bpm metronome big boys (your total + partner total = big boys for Dora later)
[Partner merkins x10 and partner leg throws x15] x3
Dora: Toes2Bar/Knees2Chest x50, Hand-release Merkins (total from above), Big Boys (total from above); other partner bear crawl across turf and returns on foot
MARY: Brief Broga Session
ANNOUNCEMENTS: Thou must read thy newsletter.
COT: My Grandmother (Betty) is getting married to her partner (Patricia) of nearly 20 years. Prayers for them and my family, please.
WARMUP: Short Mosey, 5 core principles were recited followed by a burpee for each one, cherry pickers, SSH
THE THANG: Went to the short track to show everyone the board. Liked the IPC week 3 format so much decided to use it. Increased the number of rounds since our run distance was shorter and Cindy didn’t participate. Here’s the run down:
RD1 – 10xMerkins, 16xStep-Ups, 20xMerkins, 26xStep-Ups, 30xMerkins, Run a Lap
RD2- 10xStep-Ups, 16xCDDsw/FeetOnCurb, 20xStep-Ups, 26xCDDswFOC, 30xStep-Ups, Run a Lap
RD3 – 10xCDDswFOC, 16xBulgarianSplitSquats, 20xCDDswFOC, 26xBSSs, 30xCDDswFOC, Run a Lap
RD4 – 10xBSSs, 16xV-Ups, 20xBSSs, 26xV-Ups, 30xBSSs, Run a Lap
RD5 – 10xV-Ups, 16xDerkinswFOCurborBench, 20xV-Ups, 26xDerkinswFOCorB, 30xV-Ups, Run a Lap
RD6 – 10xDerkinswFOCorB, 16xFreddyMs, 20xDerkinswFOCorB, 26xFreddyMs, 30xDerkinswFOCorB, Run a Lap
RD7 – 10xFreddyMs, 16xBurpees, 20xFreddyMs, 26xBurpees, 30xFreddyMs, Run a Lap
Most of us made it into rounds 6 & 7 and I believe we had a couple of finishers. Lots of mumble chatter, great fellowship.
MARY: No time
ANNOUNCEMENTS: Read your newsletter
COT: What is said in COT stays in COT. This should give freedom to vulnerability. I encourage you to speak up at COT with anything on your mind/heart. This is your opportunity to ask/receive help with your burdens! You do not have to carry them alone!
WARM UP:
SSH, IW, Merkins, and Plank kick throughs
THE THANG:
DORA
Partner up with mode of transportation being nur to the end of the parking lot and mosey back.
Using Cindys,
50 clean and press
50 Manmakers
100 Merkins (farmer carry the cinder block to the end of the parking lot and back instead of original mode of transport)
Switched to some Jack Webs:
Broad jump and squats; 1 broad jump, 4 squats. 2 jumps, 8 squats, up to 10 and 40.
Headed over to the playground for another quick Jack web.
Pull-ups and dips. 1 pull-up to 4 tricep dips. Went up to 5 and 20 before heading back to COT.
MARY:
ANNOUNCEMENTS: 9/11 activities and Dam2Dam sign up
COT:
WARMUP: mosey around parking lot with rucksack and coupon.
THE THANG: each lap change method of holding rucksack and sandbag. Make laps around EarthFare parking lot while sharing 60lb sandbag, world’s heaviest laptop bag,
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: I forgot to write backblast so this is not the whole truth….
THE THANG: run to bank and do SSH until 6, run to bottom of hill and do IW till 6, run to basketball nets and do something (forget) till 6. This I know is true: Mossy to first light pole. 15 LBCs then run up the hill to the 9th light pole and do 15 LBCs and come back. Then run to 8th pole and 15 LBCs and come back. Continue this by reducing a light pole. The cheetahs got to about 4 light poles the turtles I think 6. All in all about 4 miles total. It SUCKED
MARY:
ANNOUNCEMENTS:
COT: Olaf, flounder and Sasquatch rucked, Beaker was late and tried to find us
WARMUP: Stretch
THE THANG:
Run
Ruck
Trails or Roads
MARY:
Stretch
ANNOUNCEMENTS:
Convergence Friday 8/4
Stuff the Bus Saturday 8/5
COT:
Praying for Drop Thrill
WARMUP: produce pickers, Abe vigodas, imp walkers, Peter Parker’s and merkins
THE THANG: started with Motivator starting at 10. Then 1x burpee, 2x Carolina dry docks, 3x jump squats, 4x LBCs and 5x shoulder taps
Next round repeat with all rep counts doubled
Third round with all rep counts tripled
Then 4x, then 5x, then 6x, then we headed back down the mountain
In between each set, we either ran a lap around the church or did dips and flutters (your choice)
While all this was going on, 4 of our posters ran many miles very fast
MARY:
ANNOUNCEMENTS:
COT: