WARMUP: None
THE THANG: Rucked from Kingsley down to the 9th-grade wing at FMHS , did pull-ups, and rucked back to COT.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, MNC, Imp.SquatWalkers, Cherry Pickers, ONE Kracken Burpee (to drive home the Laughing Penalty for the day)
THE THANG:
Appetizer: KB swing complex/pyramid. One–2–3–4–5-4-3–2-1.
Russian swing (to shoulder), American swinging (all the way overhead), and then toss to catch for a goblet squat, toss up again to catch to squat down to put KB down on ground.
Amuse Bouche: Partner Lat Raises (using Rope through Bell handle) – 15 IC. Ideal = 2… we did have a triangle w/ 3 that worked fine.
Main Course – Partner WORK (stations by weight). Partner Nur’s up hill, Crawl-bear/lunge-walk back down….. PLANK UNTIL 6 is up before Rotating.
Round 1a (light): Windmills w/ 2 KB
1b (medium): 2KB Renegade Rows
1c (heavy): Gorilla :gorilla: Rows, (noises encouraged)
MOT for Partner (up hill to speedbump): Partner Nur’s UP hill, Crawl-bear/lunge-walk back DOWN
Round 2a (Light): 2KB Clean & press
2b (medium): Squat & 2x OH Thrust
2c (heavy): lt. Lawnmower pulls
MOT: Lunge Walk UP / Crab-walk DOWN
There was a Round 3 planned (along with Dessert)… but the clock precluded this sadly…. At least there were leftovers for another meal.
MARY: Flutter Presses, Am. Hammers
ANNOUNCEMENTS: Convergence 9/28 among others
COT: Held… raised those Said & Unsaid
WARMUP:
THE THANG: Vet Park-> left on Jackson ->left on Harris->left on Spratt-> Vet park
MARY:
ANNOUNCEMENTS:
COT:
Disclaimer disclaimed
Mosey to the stage at WEP
Warm Up:
20 SSH IC
10 Windmills IC
10 LSS IC
10 Hill Billy Walkers IC
10 Imperial Walkers IC
10 MNCs IC
Yoga?
The Thang – Pearls on a String around WEP. At each swing, do the following. When you finish, pick up the 6.
10 Merkins
10 Squats
10 Flying Squirrels
Mosey to Pike Entrance stopping to do Toy Soldiers across long, rough parking lot.
Grabbed some wall at Pike entrance:
7s of Derkins and Bomb Jax
7s of Step Ups and Dips
Back to CoT for Mary.
Mary – Flutters, American Hammers, Weird AmHams (Esso) and J-Los.
CoT: stays in CoT
WARMUP: No warms at STL
THE THANG: Ran from COT to Walmart Automotive. Started with 5 merkins, half the group ran clockwise around Walmart while the other half of the group ran counter-clockwise around Walmart. When the pax met on the other side of the building, they stopped and did big boy situps. Rinse and repeat around Walmart with Merkins and BBS in reps of 5-10-15-20-15-10-5 . After completing, we ran back to COT. Mileage was 3.75 to 4 miles by pax.
MARY: 10 cadence counts of Freddie Mercurys
ANNOUNCEMENTS:
COT: Closed in prayer
WARMUP: Did lap around the track
Did some warm up COP
Then mosey to sugar creek
THE THANG:
Burpees merkins squats in between bear crawl crab walks and crawl bears
Mosey to playground
Dora with 50, 100, 150
MARY:
One exercise move each
ANNOUNCEMENTS:
COT:
Disclaimer and routes provided
WARMUP: None
THE THANG: All paces of jogging :running: Started after the whistle
Hwy 160 to Spratt to Harris to Munn and back to COT at some point. Some got 4ish and some got 8ish, and some got some trails
MARY: she was missed but remembered
ANNOUNCEMENTS: 9/21 Sundae Ruck, Convergence 9/28
COT: We Hugged, We shared, and we prayed for one another
Mosey to track and do a backward lap. Pick up Sofrito off the the track.
Circle Up: 15 Imperial Walker, 15 mountain Climbers, 15 Parker Peters, 15 Peter Parkers, 19 WM
Mosey down the hill to the elementary school parking lot. Bear Crawl to 1st island and 5 burpees, crab walk and 5 burpees, and crawl bear and 5 burpees. Rinse and Repeat.
Mosey to wall: Wall Sit for ten-ten counts and BTW for 5 10 counts
Then Dora .5, 1, 2, 3
50 Burpees, 100 Merkins, 200 Squats and 300 LBC/Hello Dolly
Sprint up hill.
WARMUP:
Run to back of school mixed in a few butt kickers, toy soldiers and high knees
THE THANG:
OG Board of pain with a twist. No one has ever and dare I say will never complete the board in 45 mins. With that being said, I cut all reps in half except for calf raises. With the at being said, no one finished, but Tesh was a couple exercises away.
50 burpees
150 calf raises
50 ski abs
50 merkins
50 squats
100 LBCs
50 CDD
50 American Hammers
50 Mac Tar Jai
50 Jump squats
50 Mtn climbers
100 shoulder press
50 Mary Catherine
100 hello dolly
50 wide arm merkins
50 squat jacks
50 nippler
50 burpees
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Standard Old School
SSH X 25, IW X 10, Squat X 10, Merks X 10, MTN Climbers X 10, Moroccan NC X 10, HB Walker X 10, Peter Parker X 10, Plank JACK X 10, SSH X 25
THE THANG: Mosey to Indian restaurant lot, circle up for Duck Duck Goose Mary – Mode of transportation for the Goose is Bear Crawl, Mary consisted of LBC, Flutter, Freddy, AH, HD, Rosalitta.
Mosey to Lowes – count off 1’s and 2’s. 1 Mode of transportation first round Lunges, 2nd Burpee Broad Jump, last round reverse Lunges. Other group choose Al Gore or Plank hold.
Mosey to other side of Lowes – Traditional Jack Webb.
COT to stretch
MARY: N/A
ANNOUNCEMENTS: Dam to Dam
COT: Prayers for peace, in the world and for families saying goodbye to loved ones, prayers for time spent with family, prayers for good decisions for families,