Tag: Small Crabs

Four Corners of Pain

Leave a comment

WARMUP: 20 SSHs, 10-Windmills, 16 HB walkers, 16 imperial walkers, 20 m nightclubs, 15 merkins, 300 meter mosey around pkg lot field.
THE THANG: Master Circuit 4 Stations:
1- 20 shoulder taps, 25 lbcs, 30 mountain climbers. Mosey or shuffle to each station.
2- 20 merkins, 20 curls with cinder block, 15 overhead presses.
3- 20 squats with block, 10 lunges each leg, 30 calf raises.
4- Hillbilly Walkers, 20 SSHs, 7 burpees,

MARY: 20 LBCs, 20 American šŸ‡ŗšŸ‡ø Hammers, 15 Penguins
ANNOUNCEMENTS: Bethel Menā€™s Shelter next Thursday, Mexican dinner. FM at WEP Strawberry šŸ“ Festival this Friday-Sat.
COT: Group discussion on menā€™s topic ā€˜Male Loneliness Epidemicā€™ causes, tips and resolution ideas.

TClap |
0

City Hominy

Leave a comment

Warmup:

  • Mountain Climbers
  • Big Boy Sit-ups
  • Imperial Walkers
  • Hillbilly Walkers
  • Windmills
  • LBC
  • Mosey a lap

Dora: 80-160-240

  • 80 Merkin
  • 160 Squat
  • 240 LBC

At the end of each run, you attempt to write the name of one of the #11-#20 cities by population in the USA (2024 US Census Estimate)
After weā€™re done, everybody does a burpee for each city that we donā€™t write down.

Lightpole to Lightpole:
At each lightpole, the PAX have to name one of the #3-10 cities by population in a state (2024 US Census Estimate). If they donā€™t get one, then itā€™s 20 reps. If they do get one, then itā€™s only 15 reps.

  1. Merkins
  2. Lunges (both sides)
  3. Big Boys
  4. SSH
  5. Mike Tysons
  6. Squats
  7. Freddy Mercuries
  8. Flying Squirrels
TClap |
0

Tires and blocks extravaganza

Leave a comment

WARMUP:
1 lap around the field block carry:

  • Bear hug, over the back, shoulder, block overhead
  • 10 count buyins: goblet squats, chest press, overhead press, curls, tris, SSH

THE THANG:
5 stations: Timer – shoulder carry sandbag length of field and back

  1. Tire flip, 15 derkins, 15 squats
  2. 20 sledgehammers, 15 flutters, 20 sec plank
  3. 15 Thrusters, 15 BO rows, 15 lunges
  4. 15 deadlifts, 15 block jumps, 10 hand release merkins
  5. 20 goblet squats, 10 curls, 5 slow, perfect burpees

MARY:
ANNOUNCEMENTS: Your Motivation needs to go beyond yourself.

TClap |
0

My route was used

Leave a comment

WARMUP: None
THE THANG: I asked if anyone was interested in my route. A few select quality gentleman said yes. Then we took off.
MARY: None
ANNOUNCEMENTS: Yes
COT: Some prayers and praises were shared.

TClap |
0

Letting Go

Leave a comment

WARMUP:

  • Moroccan Night Club
  • Windmill
  • Imperial Walker
  • Cherry Pickers

THE THANG:

  • Bucket of fun – 50 sec exercise 20 second rest
  • Archer Merkins
  • Squat Kicks
  • Shoulder tap
  • Burpees
  • Goblet Squat
  • Jump Rope
  • Flutter Kicks
  • Plank Jacks
  • Mountain Climbers
  • Shoulder taps
  • American Hammer
  • Partner workout
  • 50 Merkins
  • 75 LBC
  • 100 squats

MARY:
ANNOUNCEMENTS:

  • Cannoli Run
  • Bethel Men's Shelter

COT:

TClap |
0

Spring fling

Leave a comment


WARMUP: walk up hill
THE THANG: right harris, right Boyd, right in neighborhood, stay left until sutton
MARY: none
ANNOUNCEMENTS: read newsletter
COT: thankful for every opportunity and prayers for kids ans families

TClap |
0

VO2 Max Training at Clydesdales

Leave a comment

Many, and I do mean many, of the Pax rucked today. Those who did not ruck participated in V02 max training.

Warmup to Kingley
Stretch for 5 minutes
Loop around Kingley
12 minutes of hard running
Run walk back to COT

TClap |
0

Barrel of tities, came out sucking my thumb

Leave a comment


WARMUP:
Cherry pickers, wind mill, side stradel hope, mozy
THE THANG:
AMRAP 8 minutes of squats, reverse lunges, mountain climbers, calf raises 50 yd sprint, merkins, planks, shoulder taps and cdd
MARY: mix of core exercises
ANNOUNCEMENTS: read newsletter
COT:

TClap |
0