WARMUP: fallen fruit collections
THE THANG: walk around Kingsley and chat about Barbie
MARY: she wasn’t there today
ANNOUNCEMENTS: stuff
COT: prayers
WARMUP:
Motivator
Imperial Walkers
Hillbilly Walkers
Windmills
Arm Circles – front and back
Michael Phelps
Downward Dog
Honeymooners
Runner’s Stretch
THE THANG:
We moseyed down to the lower lot.
Thang 1
Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear 1 line and do 8 squats. Bear Crawl 2 lines do 2 Merkins, Crawl Bear 1 line and do 7 squats. Repeat until you do 8 Merkins an 1 squat.
Moseyed bottom of the hill to the upper lot.
Thang 2
Starting at the bottom of the hill, Bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap (R + L =1). Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Repeat until you reach 10 reps each of merkins, plank jacks and shoulder taps.
Nur to the top of the hill, then we moseyed to the basketball courts.
Thang 3
Starting at the baseline at the far court do 100 LBCs, then run to the opposite baseline and do 100 squats. At the next baseline 100 flutter kicks (R+L =1), and then run to opposite baseline and do 100 lunges (50 each leg).
We made it back to COT in time for a 1 minute plank.
Announcements were made and prayers were said.
WARMUP: SSH, Morrocan Night Club, Merkins, Windmill, Cherry Picker, Low Slow Squat
THE THANG: Mosey from station to station. 3 exercises at each station. 45 seconds on, 15 seconds rest. 2 rounds at each station.
– Low Slow Squat
– Reverse Lunges
– Al Gore
– Merkins
– Alternating Shoulder Taps
– Moroccan Night Club
– Jump Squats
– Lateral Lunges
– Calf Raises
– Wide Armed Merkins
– CDD
– Overhead Clap
– Peter Parkers
– Side Plank
– LBC
– Seal Jacks
– Mountain Climbers
– Burpees
MARY: Flutters, Gas Pumper, Box Cutter
ANNOUNCEMENTS: Trash pickup, Stuff the Bus, Coffeeteria
COT: Don’t carry your burdens alone
Inro and disclaimer.
WARMUP: Walk to the circle and did all upper body warm ups rucks off. MNC, Non-discrpt produce pickers, windmills, Hillbilly Walkers, and Imperial Walkers. Rucks on and down the hill and back up. Back at the circle, rucks on still. Plank, merkins, and plank.
THE THANG: walk over to the far parking lot for some island work. Rucks over head and walk to each island and 5 curls. Stopped at the deck for a small discussion around pausing our life as men to enjoy the time with our kids/ family. Up dog and down dog. Ground work with LBCs, freddy mercury and ruck flutters. Walking again back up to the area by Carolina Ale house. Side straddle hops and seal jacks. Final walk around the back of Starbucks then up to the pond and back to COT.
MARY:
ANNOUNCEMENTS: Read letter, Ragnar, be on the look out for a special event, clean up and men’s shelter
COT: Prayers for family, travel mercies and jobs.
WARMUP: yes
THE THANG:
escalating 4 corners, wall stuff, Jack Webb, suicides, all kinds of good stuff
MARY: yes, 2 exercises, my timing was impeccable
ANNOUNCEMENTS: Yes, The Barry being the highlight of the announcements
COT: yes
WARMUP:
Mosey
SSH
The Windmill
Squats
Shoulder Taps
THE THANG:
3 Total Rounds of
Suicide – 1
Carolina Dry Docks – 20
Air Squats – 20
Mountain Climbers – 20
Merkins – 20
Four Corners
3 Rounds Of Each
Merkins and LBC
Squats and Flutters
MARY: Round Robin
ANNOUNCEMENTS:
COT:
WARMUP: Windmills, Produce Pickers, SSH, Merkins
THE THANG:
Workout#1
17 Swings
17 Crunches with KB
17 Sumo Squats
Run a lap
4 Rounds
Workout #2
200 KB swings
2 burpees every 2 minutes until the 200 reps are completed
Workout #3
21 Jumpover KB Burpees
21 Clean with OHP
15 Jumpover KB Burpees
15 Clean with OHP
9 Jumpover KB Burpees
9 Clean with OHP
MARY: Freddie Mercury’s
ANNOUNCEMENTS: Sweaty Barry, Trash Pick Up
COT: Closed in prayer
WARMUP: MNC, Windmills, Calf Raise, LSS
THE THANG:
Did 7’s on the hill at the front entrance of the school. (Flying Squirrels & Mountain Climbers)
Ran up Springfield PKWY to the back entrance. At every light pole we did 3 merkins and 3 squats were we ran down to two pole and back one pole until we got to the end. ~ 15 poles
We went to the park benches and did 100 step ups in sets of 25 while the partner held in the plank position.
10 muscle-ups on the loading dock
25 dips on the park bench
Total mileage was 2+ miles
MARY: No Time
ANNOUNCEMENTS: Sweaty Barry
COT: Closed in Prayer
WARMUP: MNC, SSH, Merkins, A Mosey, and a Stretch
THE THANG:
(RD1)10 Racked Squats
Burpees Sandbag Toss, width of the soccer field, fence to fence
10 Racked Squats
(RD2)10 Bent Over Rows
Bear Crawl Drag LOF
10 Bent Over Rows
(RD3)10 Hand Release Merkins
Left side Toss LOF
10 Hand Release Merkins
(RD4)10 OHP
Right side Toss LOF
10 OHP
(RD5)10 Bear Hug Squats
Backward Overhead Toss LOF
10 Bear Hug Squats
If time left
2 Rounds
44 Sandbag Over Shoulder
44 American Hammers (2 count)
44 Mountain Climbers (2 count)
Run a lap after each round
MARY: No Time
ANNOUNCEMENTS: Sweaty Barry, Trash Pick Up, Stuff-A-Bus, Pigskin Pick’em
COT: Closed in prayer
Thang:
1ST… 12 min AMRAP:
10 overhead presses (5 each arm)
20 rows (10 each arm)
20 swings
2ND… Bearcrawl length of parking lot doing a merkin at each parking spot dividing line (this was secretly just to count lines)
3RD… Place bells at middle line (11 of 22) and return back to end of parking lot. Run to opposite end of parking lot and overhead carry the bell one more parking spot than the last alternating arms. (First trip across the lot, stop and OH carry the bell one spot. On the return trip, stop at your bell and OH carry it 2 spots with the opposite arm.) Keep running across the parking lot until you get to 20.