WARMUP: no
THE THANG: running
MARY: there is no one here by that name
ANNOUNCEMENTS: yes
COT: yes
WARMUP:
SSHx20, Hillbilly Walker x 10, Imperial Walker x 10, Merkin IC x 10, Plank toe touches IC x 5
THE THANG:
Ran up the hill
Did the following exercises EMOM.
– Run down and back up the hill EMOM for 10 min
– 15 merkins EMOM for 10.
– 30 squats EMOM for 5 min then down to 20 squats EMOM for the remaining 5
– 5 flying squirrels EMOM for 10 min.
MARY: None
ANNOUNCEMENTS: newsletter
COT:
WARMUP: SSH, Windmill, Plank position then honeymooner and downward dog a couple of times
THE THANG: Ran a U starting from Earthfare to Gold Hill Middle and back with Exercises being 10 burpees, 10 Squats, and 10 big boys at the starting point, every turn, and finish point. Then did a couple of loops around the Earthfare parking lot.
MARY: American Hammers, Flutters, Hello Dollies, and Heals to Heaven
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises
WARMUP: nope
THE THANG: 1.7 mile loop (main street-Tom Hall-Banks-Academy) 3 stops 20 merkins each stop.
MARY: no
ANNOUNCEMENTS: D2D
COT: a lot
WARMUP: Main Street burpees, ground work non-ground work, wall work.
THE THANG: circuit with blocks
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: None
THE THANG: 3 cone pain stations .40 mile mode of transport. Rinse and repeat. 1 cone -15 dips 2 cone – 15 merkins 3 cone – 15 squats. Should have logged 3.5 a 4 miles and did enough merkins, dips and squats to feel it.
MARY: none
ANNOUNCEMENTS: newsletter
COT: what’s happens stays
Jog lap around lot with some high knees and butt kickers, then some windmills.
Every minute on the minute for 10 minutes:
5 burpees, 10 plank Jack’s, & 10 LBCs.
Jog another lap then line up for some 11s between parking islands. 11s with bombjacks and merkins.
Jog over to bus loop and partner up. P1 does exercise while P2 waits, then flapjack.
First round was 20 partner burpees, run a lap.
20 partner jump squats, run a lap.
20 partner burpees, run a lap.
20 partner bombjacks, run a lap.
Migrate over to main lot. Bear crawl from parking spot number to island, 5 merkins, crawl bear back to number, 5 big boys. 5 rounds.
Just enough time for some mary: flutters and box cutters. Times up. COT.
No Pirate…. No problem for todays Q as the rest of us figured it out in the fly.
I did a 10 minute warmup just make sure we didn’t have any stragglers then Change order took over the next piece.
We partnered up and one partner would run while the other partner did a AMRAP until they returned of the following exercises:
Merkins
Squats
LBC’s
Mountain climbers.
After 2 rounds we all got a turn calling exercises.
Then with 5-7 minutes left Change order led us in Broga.
Mumblechatter was great workout was good and couldn’t have asked for a better start to the day!
:punch: :punch: :punch:
WARMUP: the regular
THE THANG: Dora of running and exercises. We stayed Dry!!!!
MARY:
ANNOUNCEMENTS:
COT:
Woke upon 1/1 feeling healthy so I decided to just jump back in and take the Q at my home away from home.
Warmup was pretty basic
SSH
Windmill
Seal jacks
IW
Michael Phelps
Mount Climbers
Mosey to the hills past the apt complex.
Pendulum routine.
One side of the hills start at 20 reps then decrease by 4 each lap thereafter.
Werkins
Lunges
Flutters
Plank jacks
Run to the other side stopping in the middle for a squat… which increases by 1 rep each trip.
Other side start at20 reps decrease by 4 each lap
Diamond merkins
Calf raises
BBS
Shoulder Taps
Everyone got through it all with just enough time to get back to COT.
Thanks to all who showed. It was great getting back out there. Don’t take it for granted men. Being able to get out there and work is invaluable to your mental health as much as it is to your physical health.
See y’all out there!
:punch: :punch: :punch: :punch: