Ball2wall / shoulder tap stack
Pogo stick / squat jump stack
Bearcrawl / merkin stack
wallsit / single-leg air humper stack
half-mile run to end
Slackblast or it didn’t happen (according to slackbot).
WARMUP:
THE THANG: Ran from Clydesdale base to Walmart Market and back to base
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer
WARMUP: Motivators; dynamic; bear crawl
THE THANG: 20 Pull ups w/ 50 Derkins
Al Carmichael: Burpees 10×2, Merkins 20×2, Big Boys 30×2, Squats 40×2, Calf Raises 50×2
MARY: O-Rama
ANNOUNCEMENTS: Lots!
COT: Completed
WARMUP: Motivators; dynamic; bear crawl
THE THANG: 20 Pull ups w/ 50 Derkins
Al Carmichael: Burpees 10×2, Merkins 20×2, Big Boys 30×2, Squats 40×2, Calf Raises 50×2
MARY: O-Rama
ANNOUNCEMENTS: Lots!
COT: Completed
WARMUP: Intro and then mosey to the Lowes parking lot for warm ups. MNC, Produce Pickers, Windmills. Mosey to another corner of Lowes for Up and Down Dog, plank stretches and Mountain climbers. Continued to the Thang.
THE THANG: Four Corners. Round 1- 12 Big Boys then bear crawl, 12 Big Boys then nur, 12 Big Boys then crawl Bear, ended with 12 Big Boys then run.
Round 2- 12 flying Squirrels then Karaoke, 12 flying Squirrels then nur, 12 flying Squirrels then Karaoke, finally 12 flying Squirrels then run.
Message: asked everyone to say what they were thankful for on Thanksgiving.
Ran to the back of the building where Empire is located for some wall sits, balls to the wall and more wall sits. Ran back in front of F45 for some monkey humpers then back to COT for Mary.
MARY: Flutters, hammers, Burpees, MT with Wine Makers and lbc.
ANNOUNCEMENTS: Golf, D2D, Party and team competition
COT: Prayers for family, marriages and those traveling.
WARMUP: Mosey to WEP bc it was raining like crazy. SSH, IW, HW, Wind Mills, Moroccan Night Clubs.
THE THANG: 10 exercises 12 reps, Bear Crawl from one side of stage and back. Rinse and Repeat 5 times.
Merkins, Big Boys, Squats, Dips, Carolina Dry Docks, Lunges, Diamond Merkins, Hammers, LBC’s.
MARY: 1Mosey to Pike parking lot 10 Burpees and Abb work. Darkest of Helmets cadence woke up a neighbor but we said sorry. Mosey back to Veterans Park for 10 Merkins.
ANNOUNCEMENTS: newsletter
COT: prayers for Thanksgiving
WARMUP:
SSH, IW, HW, around the world, halos, some yoga, humane burpee
THE THANG:
Suitcase Deadlift 2×10 each side
Single leg deadlift 1×10 each side
Boxer Squat 4×10
Waiter Press 2×10 each side
Clean and Press 4×6 each side
Two hand Row, Clean and Press 2×8
R Row x4, clean x4, press x4 2 sets
L Row x4, clean x4, press x4 2 sets
Overhead Lunge & March x10 each side
Overhead Lunge & March x5 each side
3 cleans
2 thrusters
1 snatch
Swing to switch sides
3 cleans
2 thrusters
1 snatch
Did this twice
KB Windmill
Once each side
3 burpee snatches each side to close
Covered 0.08 miles
Mostly pacing between sets
COT:
Screwing up is hard. Dealing with the consequences is hard. Persevere
WARMUP: We warmed up by no one reading the backblasts
THE THANG:
We do this for the stats
MARY: No chicks
ANNOUNCEMENTS: If more than one person comments on this backblast without being prodded by Band Camp I will buy him lunch
COT: The 5th Core Principle
Rubber Ducky brought a full body pain session. Barkley showed up, “as always” his shield lock may have differing opinions. A contingent of marathon runners came by to see how the other side lives and said bell swingers are crazy. I even heard Band Camp contemplating his bell choices.
Rubber Ducky brought a full body pain session. Barkley showed up, “as always” his shield lock may have differing opinions. A contingent of marathon runners came by to see how the other side lives and said bell swingers are crazy. I even heard Band Camp contemplating his bell choices.