Ran to QT and back. The rough terrain post Panera was mad max like
WARMUP:
15 SSH IC
Mosey to drop off circle
10 Windmills IC
10 LSS IC
Plank Warmup Stretch
Mosey to pickup a Cindy
THE THANG:
Upside down Pyramid
Do set of exercises and run down the hill.
Complete exercise and run backup the hill.
Rinse and repeat.
Top of the Hill Exercise with Cindy:
50 Squats
40 BBS
30 Alternating Lunge
20 Swings
10 Man makers
20 Swings
30 Alternating Lunges
40 BBS
50 Squats
Bottom of the Hill Exercise:
10 Burpees
MARY: No time
ANNOUNCEMENTS: Read Your Newsletter
COT: Show To Know
WARMUP: Mosey to Braden Pool 20 SSH
THE THANG:
Simple winkie to prep for running season.
Braden Loop w/ 3 Pain Stations: (5 Lieutenant Dan’s @ each)
1. Braden Pool
2. 160 & Braden Pkwy
3. 160 & Emory Ln.
4 loops & 4.1miles for most PAX today.
5 loops for <@U5DLC6D7X> as he was the king today!
MARY: None
ANNOUNCEMENTS: Golf Outing, Prayers for Soup to Nuts 2.0 with Pneumonia
COT:
Nine pax at STL
Basically: run to waypoint, do exercises there, continuing running to next waypoint.
Waypoint 1: shovel flag at Earthfare
Waypoint 2: flags in front of Gold Hill Elem school
Waypoint 3: where fire access road and Dam Rd meet.
At waypoints do: 20 Merkins, 20 LBCs, 20 squats.
Route was waypoint 1, 2, 3, 2, 1, 2, 1 = just at 3.8 miles.
WARMUP: ran to Hardee’s, did SSH, planked, ran more. Ran down to city hall building.
THE THANG: 2 exercises at the city hall building, ran down to 4 way stop for 1 burpee (added 1 burpee each time we passed it, then up the hill to the parking lot for the same 2 exercises.
10 pushups (change pushups each time between diamonds, ranger, regular) and 10 double count flutters.
Last added part was to try and push your way up the hills just so you weren’t dialing it in.
MARY: got some hammers in, bicycles, more hammers
ANNOUNCEMENTS: CSPAN style positive vibes to Funhouse!
COT: like all of us when we’re in the flux, we go up and down just like the hills we ran today. Sometimes easier going down the hill, but that push and pull from another guy, and that guy to lean on and talk to when you need it, that’s the goal of leaving no man behind!
WARMUP: N/A
THE THANG: Bank Run. 5 Banks on the way up 160 to Gold Hill. Deposit 10 Burpees at each on the way up. Withdraw 15 Squats and 20 LBCs at each on the way back. If done early head down Dave Gibson to the end and do all three exercises. If still done early, hit State Street for all 3 again.
MARY: N/A
ANNOUNCEMENTS: Read Your Newsletter
COT: Praise and Prayer-o-Rama round the circle
WARMUP: SSH, WM, CP, HW, yoga-esque stretch
THE THANG:
3+ rounds of 5 exercises with varied cadence to yield full body burn:
Flutter Press, Bicep Curls, Shrugs, OYO 25 Sumo Squats, OYO 25 KB Swings
Nur halfway up the hill, Run back (calf raises until 6 returns)
LBCs
Uneven Merkins
Standing Side Crunch
OYO – 30 Goblet Squats
OYO – 30 Deadlifts
Nur halfway up the hill, Run back (calf raises until 6 returns)
American Hammers
Rows
Tricep Press
OYO – 20 Two Hand Clean Press
OYO – 50 Calf Raises
Nur halfway up the hill, Run back (calf raises until 6 returns)
MARY: Unfortunately
ANNOUNCEMENTS: see newsletter – golf outing, chili cookoff, keep WNC donations coming
COT: prayers for growth in times of suffering
WARMUP: vodka/redbull
THE THANG: this week, instead of running, we went running
MARY: mary quite contrary
ANNOUNCEMENTS: yes
COT: PRE
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Pledge Allegiance
Run up Massey stop at Harris 15 Merkins 15 LBCs, 15 Squats
Run to Ardrey stop 15 Merkins, 15 LBCs, 15 Squats
Run To White stop 15 merkins, 15 LBCs, 15 squats.
Run to bottom of Harris stop 15 merkins, 15 LBCs, 15 Squats
Rinse and Repeat two more time for 3+ miles.