WARMUP: mosey towards berkshire loop with a stop on 160 for IC monkey humpers
THE THANG: berkshire loops with 10 squats 10 merkins 10 LBCs at each stop sign.
MARY: nah
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: Too cold to warm up so we just ran
THE THANG: YHC posted a route the night before, was all downhill, but driving up Sutton realized there was less sidewalk and minimal shoulder to safely run on so quickly pivoted and decided that WalMart could use some foot traffic
MARY: Nope
ANNOUNCEMENTS: Bethel, 4B’s, Christmas party requested, update and golf moved to spring
COT: What separates us from the lulu chasers at OrangeTheory, among other things.
WARMUP:Moroccan Night Clubs, Strawberry Pickers SSH
THE THANG: 4 Corn of Pain
20x Ruck Squats
20x Swings with Ruck sack
16x Lunges 8 each leg.
Station 2
15x Curls
15x Merkins
15x Over Head Press
Station 3
30x Flutters
15x Simbas
10x Chops each side
Station 4
10x Burpee
40x Mountain Climbers
50x SSH
Mozyed to each Station with Ruck for 1 Round then decrease the reps in half due to time for Round 2.
MARY: V ups, LBC'S, Heels to Heaven, Flutter, @U01NGHPR2HW finish us off with one last core exercise.
ANNOUNCEMENTS: Bethel Men's Shelter, Warrior Heart and other newsletter events
COT: Prayer and praises
WARMUP: SSH, lizard and plank stretches, windmills
THE THANG:
1) 5 Burpees at each set of benches until reaching playground
2) Dora at Playground 100 Irkins, 125 dips, 150 step ups, run the playground ring
3) 5 merkins at each bench until reaching the big hill with the statue
4) 11s up the big hill, jump squats at top and CDDs at bottom
5) run back around park loop, 10 squats at every bench until reaching COT
MARY: Hammers, flutters, gas pumpers, V ups
ANNOUNCEMENTS: newsletter
COT: prayers up
WARMUP: Warmed up before if needed
THE THANG: Mosey across the street to the bottom of Brayden Hill.
5 Burpees at the bottom
10 Jump Squats at Emory Ln
10 HR Merkins at entrance to Inizio parking lot
10 Hammers at corner of 160.
Rinse and repeat
About half way through switched to Burpees, Monkey Humpers, OH claps and Big boys
MARY: Finished up Soups BB’s
ANNOUNCEMENTS: Plenty going on
COT: Lots going on with M’s and trying to be Dad/Husband
WARMUP: Soup handled the warmup
THE THANG: The running got shorter, but the work got harder. Then the work got lighter, but the runs got longer. 9-rounds, 3.8-mi covered
ANNOUNCEMENTS:
COT: We did one
WARMUP:
Light jog
Side straddle hops
Cherry pickers
Hillbilly walkers
Groin lunges
THE THANG:
Band Tabata (20s work, 10s rest). 2 exercises per round, as many reps as possible each round. Ideally 4 rounds of each exercise.
Single long loop band required. Swing set used for anchor point of band.
PAX 1 completes 1 round of each exercise, then runs up the hill to get the next round. Remainder of PAX continue working until PAX returns with new round.
Paired exercises: (“Pole” indicates band anchored on pole, “no pole” indicates band off pole.)
R1 – Pole
Squat to Row
Tantrums
R2 – No Pole
Deadlifts
Pull aparts
R3 – Pole
Single arm Rows (R/L)
R4- No Pole
Front Squats
Bent over tow
R5 – Pole
Hip thrusts
Press to rotations
R6 – No Pole
Reverse lunges (R/L)
R7 – Pole
Core Rotations (R/L)
R8 – No Pole
Bent Over Rows
Front Squat lateral stepping
R9 – pole
Single Arm Press (R/L)
LAST EXERCISE
Partner Pallof holds
Return to parking lot: Bailout lunges
Everyone lunge walks back, one PAX can bail out group: 10 burpees earn a 30 second mosey. Cannot be passed by lungers!
Finish:
Plank / lateral plank series
Squat hold series
MARY: n/a
ANNOUNCEMENTS: n/a
COT: team work! We sometimes have to do things we don’t want to for the betterment of our community. Let’s build on it
WARMUP: no
THE THANG: Ran down to school. 5 burpees/13squats/10 big boys run 1/4 mile rinse and repeat. Do until 555. Everyone got in 4.
MARY: no
ANNOUNCEMENTS: newsletter
COT: what happens stays
The Thang: Mosey to the light poles at the back of the school. Out one, 10 merkins, back to start 10 lunges (each leg). Out two poles 5 burpees, back to start, 10 squats. Out 3 poles, 10 merkins, etc. Repeat until time getting progressively further down the path. Return to COT. If that wasn't clear, you're in good company. A few of us didn't understand at first either… but we eventually all figured it out and got about 4 in.
COT: Prayers for IJ’s friend, Spectre’s wife, Olaf's pizza airplane, and all the rest.
WARMUP:
THE THANG: big 4 mile loop around some unnamed roads
MARY:
ANNOUNCEMENTS: Bethel Men’s Shelter next Thur. TACO Thursday!
COT: happy birthday soup-to-nuts son turning 5 today! Prayers for all of our marriages, kids, important relationships we may be neglecting and may we be given the energy and encouragement needed to right the ship. Be the light in the gloom boys!