WARMUP:
THE THANG: 3 miles in Anne Springs, overhead carries, squats
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Moroccan Night Club, Windmills, Side Straddle Hops
THE THANG: Over Head Press, KB Swings w/Block ,Merkins, Big Boy Situps w/Press, Curls,Squats w/Blocks.
MARY: LBC’S, Hello Dolly’s and other core exercises to name a few.
ANNOUNCEMENTS: yes
COT: Prayer for Uhaul family
Today we Honored my friend amd Mentor Officer Joe Mcgarry. Joe was a US Marine who served in Vietnam and 33 years in the NYC Transit Police and NYPD after the hostile takeover. Joe was a great cop and would drop everything to help a fellow cop
On 9/11 Joe answered the call like many of us and worked down at ground zero. Joe sadly passed from cancer two years ago in April from 9/11. He will be forever missed and never forgotten.
WARMUP: WINDMILLS,IMPERIAL WALKERS,HILLBILLY WALKERS AND SOME STRETCHING
THE THANG: WE DID 17 REPS OF EACH EXERCISE AMD RAN THE BUSLOOP. MOST GOT AT LEAST 5 ROUNDS SOME GOT MORE.
LEPRCHAUN LUNGES
LORD OF THE DANCE SSH
GREEN MT CLIMBERS
DROPKICK MURPHY SHOULDER TAPS
IRISH TWISTS
POT O’GOLD SQUATS
PATTY O’PUSHUPS W/ PLANKJACK
KISSE IM IRISH SITUPS
MARY: NO MARY
ANNOUNCEMENTS:
COT: PRAYERS FOR UHAUL AND MARRIAGES
Starting from the endzone of the field:
10 burpees, 20 Merkins, 20 squats
40 yard dash on one foot (alternating feet every 5 yards) then finish run to other endzone.
After down and back, 20 big boys which completes a round.
As many rounds as possible.
WARMUP:
THE THANG: 3.25 miles & smiles, Ownership (word of month)
MARY:
ANNOUNCEMENTS:
COT:
Barry did some pole work and a warmup. I did some 4corners with some mall walking and stretching. That is all
WARMUP: SSH
Imperial walkers
Hilly Billy walkers
Calf stretch runner stretch
THE THANG: Indian run around school lot burpee in the back
7s on JROTC hill w Bonny Blair’s and jump squats
Ab web 1 big boy – 4 flutters in cadence switch to LBCs at 6/24
Cindy 4 corner ladder w rifle carry between stations. If dropped run a lap
10 squats
10 lunges
10 thrusters
10 simba
MARY:
ANNOUNCEMENTS: mini jager, tortoise and hare, ruck event
COT: prayers for the country and fallen soldiers, family, marriages and healing
WARMUP: Nah
THE THANG: 2 mile Ruck-walk – litter pick up – US21 Peachstand to Sutton Rd.
MARY:
ANNOUNCEMENTS:
COT:
Mosey to car loop in front of school. Warm up by taking a lap (1/4 mile) and doing 20 SSHs. Repeat. Main thing is Loredo WOD.
6 rounds of: 24 squats, 24 merkins, 24 lunges, run a lap. Finished all 6 rounds with a little extra time so mosey over to benches. 20 step ups, 20 dips, 20 decline merkins, and 20 butt touch squats. Mosey back to cars for about 2 minutes of abs. Thx for the opportunity <@U0106CCEJ6L>
WARMUP: Slow Windmills, Imperial Walkers,Hillbilly Walkers, Stretching
THE THANG: We had a DeckO’Pain
HEARTS – MERKINS
DIAMONDS-SSH
SPADE-CDD
CLUBS-BIG BOYS
JOKER-BURPEES
After the Deck we traveled over to the pullup bars and did several rounds of a mini Murph
5 PULLUPS
10 MERKINS
15 SQUATS
Most did at least 3 rounds
MARY: Mary consisted of LBC’S, HEELS TO HEAVEN, ROSALITA, HELLO DOLLY’S, BOX CUTTERS AND FREDDY MERCURIES
ANNOUNCEMENTS: BETHEL MENS SHELTER
COT: PRAYERS FOR UHAUL