– Partner Bear crawls and running.
– nuR uphill
– bball court legs: squat variety and lunge walk
– Life’s a bench: chest and upper body burner
– Jailbreak
– Mary
Parking Lot Coffee (PLC) post-COT
Too much running???
Light jog with shuffles and karaoke
SSH, Windmills, MNC’s, Cherry Pickers
Mosey to top parking lot
4 corners – 15/10/5. Merkins/Big Boys/Squats/Flutters.
Jack Webb Workout – 1 merken 4 Arm Extensions all the way to 40 arm extensions.
7’s at the hill. 1 squat 6 burpees.
Indigenous run back to cot with 6 doing 3 LBC’s
WARMUP: 100yds down the field: Toy Soldier x 20yds, Lunge Walk x 20yds, Duck Walk x 20yds, Right Shuffle x 20yds, Left Shuffle x 20yds
THE THANG: 1. Mosey the long way to pull up bars–come back for 6 OR LBCs–5 & dime (5 pull ups, 10 merkins);
2. Mosey the long way to ticket booth at stadium–pick up 6 OR LBCs;
3. Mosey up the hill to the road and back down to the field entrance, Bear Crawl back up the drive–pick up 6 OR Flutter;
4. Mosey to band lot–pick up 6 OR Flutter;
5. Up/Downs and sprint across the field x 4
6. 100yds down the field 20yds at a time x 4: Chosen from the following: Lunge Walk, Toy Solder, Bear Crawl, Duck Walk, Karaoke (right & left), NUR, Reverse Lunge Walk, Sprint 50 with 25 Merkins x 2, Frog Jump
MARY:
ANNOUNCEMENTS:
COT:
2 men joined me in the gloom for a kettlebell beat down.
After a brief warmup we did the following
1 minute of work followed by 15 seconds of rest in between rounds.
Set 1:
Curls
Squats
Shoulder press
Flutters
Run
Set 2
Tri ex.
Lunges
Swings
Hammers
Run
Set 3
Curls
Calf raises
Overhead press
Sit-ups
Run
Set 4
Merkins
Man makers
Merkins
Man-makers
Run
Set 5
Flutters
Dolly’s
Sit-ups
Hammers
Run
Set 6
Swings
Tri ext.
Upright rows
Curls
Stretch.
All done! Thanks for the opportunity!!
Eastward expansion! :facepunch: :facepunch: :facepunch:
WARMUP: Windmills, Torso-twist, Hillbilly Walkers
THE THANG:
1. 200 Kettlebell swings with 2 burpees every 90 seconds
2. 21- Burpee Jump Overs and 21 two-handed clean and press, 15- Burpee Jump Overs and 15 two-handed clean and press, 9 Burpee Jump Overs and 9 two-handed clean and press
3. 4 Rounds of 17 reps of each of the following: kettlebell swings, deep knee-to-elbow squats, and deadlifts
4. 10 reps of Burpees, KB Thrusters, High Pulls, KB Swings followed by 3 reps of Burpees, KB Thrusters, High Pulls, KB Swings. We ran out of time to do the full 10-9-8-7-6-5-4-3-2-1
MARY: Flutters
ANNOUNCEMENTS: Tortoise and Hair, Golf Event
COT: Closed in prayer
WARMUP:
Goofballs
Low slow squats
Low slow merkins
THE THANG:
Bear crawl up the hill
Mozy to Print Shop
Reminder that Pints and Padres is tonight
5 rounds of Cindy
Slow it down
Dead hang for the 6
Mozy to hill behind print shop
11s
Lunges L+R=1
CDDs
1 more rounds of Cindy at print shop
Hill Sprint finisher by COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Windmills, Torso-twist, Hillbilly Walkers
THE THANG:
1. 200 Kettlebell swings with 2 burpees every 90 seconds
2. 21- Burpee Jump Overs and 21 two-handed clean and press, 15- Burpee Jump Overs and 15 two-handed clean and press, 9 Burpee Jump Overs and 9 two-handed clean and press
3. 4 Rounds of 17 reps of each of the following: kettlebell swings, deep knee-to-elbow squats, and deadlifts
4. 10 reps of Burpees, KB Thrusters, High Pulls, KB Swings followed by 3 reps of Burpees, KB Thrusters, High Pulls, KB Swings. We ran out of time to do the full 10-9-8-7-6-5-4-3-2-1
MARY: Flutters
ANNOUNCEMENTS: Tortoise and Hair, Golf Event
COT: Closed in prayer
WARMUP:
Goofballs
Low slow squats
Low slow merkins
THE THANG:
Bear crawl up the hill
Mozy to Print Shop
Reminder that Pints and Padres is tonight
5 rounds of Cindy
Slow it down
Dead hang for the 6
Mozy to hill behind print shop
11s
Lunges L+R=1
CDDs
1 more rounds of Cindy at print shop
Hill Sprint finisher by COT
MARY:
ANNOUNCEMENTS:
COT:
Mosey to a nearby parking lot:
WARMUP:
– SSH
– Windmills
– Imperial Walkers
– Squats
– Mountain Climbers
Mosey to the park across from Little Caesars .
THE THANG:
4 cones set up along path heading from Millstone Park toward Main Street. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run down to Main Street then around to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).
Excellent work by all!
WARMUP: none
THE THANG: run down munn, left on Harris, cross 21 and down to bottom of hill. Run back up to the light, repeat.
Or run wherever you feel like
MARY:
ANNOUNCEMENTS: newsletter
COT: yup