WARMUP: None
THE THANG: Suggested route to Walmart Round About through Baxter along Richard’s Crossing out to RT160
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Wide, regular, and diamond half merkins in cadence, alternating with wide, regular, and close ankle half squats in cadence.
THE THANG:
Partnered and alternated burden carries of sandbags, kettlebells, Spartan Bucket, and a sand-ball. Added isometric holds at exchange switch points.
MARY: n/a
ANNOUNCEMENTS:
Christmas party, career support.
COT:
Prayers for health, renewed careers and discernment.
Surprise surprise. We ran down Munn to Harris. Jackson street to Ardrey loop.
The gubmint needs to put them sidewalks back in so we can have some of our old routes back.
Alabama anyone?!
3 Doras:
Dora 1: 100 Merkins / 200 Squats / 300 LBCs
Dora 2: 100 Wide Arms / 200 Apollo Ohnos / 300 Low Dollys
Dora 3: 100 Diamonds / 200 Plyo Split Squats / 300 Flutters
Run was around the bus loop
Sprocket ran-rucked a half marathon over the weekend and was still posting… His man card must look like Swiss cheese.
WARMUP: not on the books
THE THANG: run to Callahan Street and back
MARY: not enough time
ANNOUNCEMENTS: https://mailchi.mp/c5bc4e848d5d/lorrorq9g6-13584702
COT: was held
WARMUP: SSH, Wind Mills, MNC, overhear claps
THE THANG: run a 1/4 mile loop around the parking lot stopping at 4 corners for 10 merkins at each merking. Then, everytime we finish a lap, we have a board of pain with different upper body exercises. Do the first exercise after the first lap, do the first and second exercise after the second lap, and so on. End it up with 220 merkins and a bunch of arms amd upper busy exercises using Cinder blocks in some of them.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Some stretching because, well I’m old now and need it
THE THANG: over to the benches, 10 dips, urkins and dirkins.
To the band lot, 5 merkins (carried each time) at the goal line, MOT called to each successive 10 yards out followed by an exercise of that yard number then a mosey to the other goal line with again 5 merkins of various varieties, back and forth. Did 10 Mike Tysons and Burpees, 20 IW and HW, 30 BBSU and Plank Jacks, 40 Monkey Humpers and SSH, 50 Flutters and LBC, 40 Squats and Mt Climbers, 30 Dollies and Hammers, 20 Jump Squats and Bobby Hurley, 10 Burpees and Mac Tar Jai
MARY: No time, didn’t quite finish the above
ANNOUNCEMENTS: Newsletter
COT: yes, show to know.
Track workout including 2 options:
Run a mile on the track then:
1. Calculate Vo2 max by running hard for 12 minutes
2. Sprint workout with race pace followed by jog (400,800, 1200 meters)
Six at six the usual stuff and a good group. Might be missing one or two pax. Everyone enjoyed. Welcome Cerebus (Shaq’s brother.)
WARMUP: nope
THE THANG: we ran
MARY: nope
ANNOUNCEMENTS: a couple. Read newsletter
COT: Reminder to feed the good wolf.