WARMUP: Let’s roll
THE THANG: Tour greater Kingsley
Throw some pain to include: LSS, MNC, WM (3x), Incline Meeks (2x), Step Ups
MARY:
ANNOUNCEMENTS:
COT: Thanks, Tinsel for the opportunity to lead these brave PAX.
WARMUP:
THE THANG: Rucked from Kingsley to WEP with a loop around WEP and back to Kingsley. 3.25 miles round trip
MARY:
ANNOUNCEMENTS: It’s in the newsletter
COT: Closed in prayer
WARMUP:
– Jog a lap with dynamic stretching
– Normal stretches (i.e. windmills, tappy-taps, etc)
– SSHs
– Merkins
THE THANG:
Ruck up and bag/sack up…
– Head to amphitheater
– Start with Hellevens
o Manmakers and curls
o Toss the bag up the hill – 10 manmakers
o Carry it down – 1 curl
o You know how it progresses from there…
Race lap around the school
o Crosswalk is the start and finish line, keep to the inside on the back lot, cut over at the sidewalk, turn right and go in front of the school
o As you cross over the crosswalk again, plank in order of finish
o Winners, in order, pick their sandbags for the next part
Go to the field – ground your rucks – take your selected sandbag
o 4 corners
Corner 1 – 10 OH press
Corner 2 – 20 bent over row
Corner 3 – 30 Deadlifts
Corner 4 – 40 Flutters with press (double count)
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP:
– SSH / WM / CP / IW
THE THANG:
– mosey down towards the school, enter trail head on lefthand side and follow it thru the woods.
– try not to scare too many deer
– rotate sandbag along the way
– check if we can move Olaf’s fallen tree
– head up the hill to the Colosseum parking lot
– head back to COT
MARY:
– plenty of deer in the woods
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
Variation of the Manion WOD. 7 Rounds, 29 Reps, 400m Ruck or Runs. Exercises included Ruck Squats, Merkins, Irwin’s, Derkins, Ruck Swings/Curls, Leg lifts/Flutters, Sandbag #60 MedBalls-Over the shoulder & Bent over row.
WARMUP: Lap with exercises
THE THANG: AMRAP 4 Autism – no partners. Show to know on April 22 at Alcatraz
MARY: Nope
ANNOUNCEMENTS: Some
COT: Around the horn. All men have STUFF – good to know we’re not alone in it and can unload our burdens in the gloom.
WARMUP:
300 yd mossy without ruck
Moroccan night clubs, windmill, low slow squats, SSH
THE THANG:
Pick a sandbag and perform the following:
The idea was to get 46 reps of each exercise so I broke it down into 3 cycles, 15+15+16 with a 300yd lap with ruck and sandbag after each cycle has been completed. Use you sandbag for all exercises, ruck on at all times except for last exercise:
Sandbag toss
High pulls
Curls
Squat
Over the shoulder toss
Bend over rows
Chest press (no ruck)
As planned it took about 50 minutes to complete all 3 cycles
MARY: 10 minutes of broga
ANNOUNCEMENTS: the Manion is coming, Chupacabra is coming out of hibernation, AMRAP for autism is coming in April
COT: stays at COT
It was great to start my birthday with such a fine group of PAX; Jäeger beer to take home for each attendee.
Tinsel OUT
WARMUP:
– mosey to parking lot behind Panera, some warm-up
– cross 160
THE THANG:
– follow the loop around the lake, various PT in the parking lots in form of 2 sets, 1x without ruck and 1x with ruck
– once back at 160, cross over into Kingsley and loop around Kingsley with various PT along the way
MARY:
– stop at intersection and do some step-up
– finished with a few man-makers at the end
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
It’s the Monday after a great CSAUP, wet, rainy, and pollen filled air. Three men went on an adventure on the trails behind the school, half a loop exiting at the bottom of the hill near the new construction.
We made a few stops to do a set of merkins and squats.
Great to get some fresh air, exercises, and fellowship this morning.
WARMUP:
Mosey – hip swings – mosey – circle up for IC exercises
SSH, Windmills, cherry pickers, plank/broga stuff, merkins
THE THANG:
used parking lot near persis – Bear Crawl across lot with a merkin at every parking space line
Mosey to vape shop and back
used parking lot near Lowe’s – high knees across lot with an imperial squat walker at each row of parking spaces
Mosey to vape shop and back to Persis – Wall sits with various exercises in seated position – forward arm raises, toe raises, etc
Mosey to vape shop and back to parking lot near Persis to use entire length of long curb – do 2 dips, roll to right and do 1 merkin, roll to right and repeat the sequence until you reach end of the curb
Mosey back to Persis for more wall sits with various exercises in seated position
Mosey to vape shop and back then walking lunges for length of Persis parking lot. crawl bear back length of parking lot.
Mosey back to vape shop for more wall sits with various exercises in seated position. Then while all PAX in a wall sit, each PAX would take a turn getting off the wall to do 4 merkins. shook out the legs and did another wall sit/merkin combo and finished out the workout at 0600 in a wall sit.
MARY:
nah
ANNOUNCEMENTS:
Change order didn’t pee before coming to the workout
Jaeger – tomorrow
Cannoli Run – cant recall date -talk to twister
Trash pickup this month
COT: yup
Thank you Weezer for getting me out there, I will be back!