WARMUP:
THE THANG: RT160 down to the QT on Springfield Parkway and back
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Side straddle Hop, low slow windmill, cherry pickers
THE THANG:
Two separate paths to choose, left or right. All cards had a workout associated with them. Some let you advance, some sent you back a spot, some took you to the beginning. We had 4 seperate stations of this with 10 cards a piece.
Workouts included:
Burpees, merkins, side straddle hop, imperial walker, squats, big boys, Lbc, Peter Parker, hammers.
Had a rotation of folks picking cards and leading the cadence.
MARY:
Only time for Freddy Mercury and Flutters
ANNOUNCEMENTS:
Newsletter, HIM camp, fort mill care center, golf outing
COT: prayers and praises
WARMUP: none
THE THANG: run around Kingsley. Don’t get lost and don’t die. Didn’t get wet hence dry bones but wet feet.
Read newsletter for announcements.
WARMUP: grunting, groaning and stretching (respectables mostly)
THE THANG: old man rucking, speed rucking, trail running, road running
MARY: I asked who had signed up on Gloom Schedule the day before, then proceeded to schedule Q’s
ANNOUNCEMENTS: Tiller (IYKYK)
COT: pre
Looks like we made it,
Barry Manilow
WARMUP:
– 10 Grass-pickers
– 10 Moroccan Nightclubs
– Plank to Down Dog with calf stretches to Sunrise
THE THANG:
2.5+ miles of glorious pain in the rain…
– Mosey to rear of school and stop at streetlight before playground
– Begin Olaf’s CHARGE – Do an exercise set at streetlight, move to next streetlight do exercise set, 1st to finish yells charge and runs back to the first streetlight for more burpees. Build-up repeating sets as you move to the next street light after each CHARGE back to the 1st streetlight for Burpees!
Sets:
– 5 Burpees (35 Total)
– 10 double count Hip-Dips (L/R) – (60 Total each side)
– 15 double count Lunges (L/R) – (75 Total each side)
– 20 Merkins (80 Total)
– 25 Squats (75 Total)
– 30 LBC’s (60 Total)
– 35 Monkey Humper’s (35 Total)
– Mosey back to front of GHMS at brick crosswalk
– Bear Crawls from brick crosswalk at GHMS to stop sign
– Move to COT
MARY:
– Heel touches, Heels to heaven, Hello Dolly’s
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…
WARMUP: All the classics
THE THANG:
Wall Sits
Two Pax did 3 burpee broad jumps and lunge walked back to the wall. Repeat until all pax have gone. 2 Rounds
7’s on the Hill
Mountain Climber and Merkins
In the Chick-fil-a upper parking lot
Using the guard rail – 10 dips and 10 Irkins (3 rounds)
Partner Workout
100 reps of each exercise, the timer is partner-run a lap around the parking lot.
Merkins, OH Claps, Gas Pumpers, LBCs, Plank Jacks, Imperial Walkers, SSH
MARY: No Time
ANNOUNCEMENTS: Stuff a bus, Bethel Men’s Shelters, Pigskin Pickems
COT: Closed in prayer
Partner Work
– wheelbarrows
– Partner push
– Partner carry
Dora/Run a lap
– merkins
– Incline merkins
– Dips
– Step ups
WARMUP:
Like we needed that. It was like 1000 degrees with 900% humidity. Warm? Yeah… we were covered.
THE THANG:
Grab a block. Head to the track.
5 manmakers (blockees)
10 goblet squats
15 curls
20 flutter w/press (2-count)
RUN 400M
Increase reps by 5 until 15 manmakers, then run 800M and ladder back down to 5. If you complete that. Repeato.
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
WARMUP: no
THE THANG: the usual
MARY: who’s mom?
ANNOUNCEMENTS: sure
COT: yes
WARMUP: IW, HW, LSS, SSH, Merkins, MNC
THE THANG:
5 rounds of 3 broad jumps and 4 lunge walks
Miserable Mile – run 1/4 lap 10 flying squirels, run a 1/4 lap, 10 squats, run 1/4 lap 10 merkins, run 1/4 lap 10 LBC ( 4 full laps for a mile total of 40 reps each exercise)
Ran back over to the school for wall sits , jogged up and down the stairs and 1 burpee each
21 squats and merkins – run to the end of the school and back
15 squats and merkins – run to the end of the school and back
9 squats and merkins – run to COT
MARY:
ANNOUNCEMENTS: Stuff a Bus with school supplies, Tegay Cay Walmart this Sat. , Pigskin Pick’ems , Blood Drive
COT: