WARMUP:
THE THANG: we head over the Whithegrove throught the FC and CR school and hit a brand new pave trail. Everybody one got at least 4.5 miles.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey to lot, Did 5 warm up exercises, SSH, Windmill, pickers, etc.
THE THANG: A ladder 6 street intersection strategy crossing 1 -10 reps squats 2-20 merkins, 3- 30 etc. Etc.
Then a quick ab workout at the Pharmacy, one person runs the other works
Butterfly crunchesx2
Heels to heaven x2
Bug boys x2
MARY: nope time
ANNOUNCEMENTS: f3 Charity race jan.28th. Read newsletter
COT: prayers for kids etc.
WARMUP:
THE THANG: running in circles around Kingsley
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: to the golf course and back
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey to band lot
20 SSH
10 imperial walkers
10 hill Billy walkers
10 cherry pickers
10 merkins
Calf stretch
Down/up dog
THE THANG: Indian run to baseball/softball fields. 1 burpee at back before running up
Partner work. Partner 1 runs while 2 exercises
– 100 durkins
– 150 step ups
– 200 in-n-outs on bleachers
Parking lot partner work
Partner 1 exercises across lot while partner 2 runs to gate and picks up where partner 1 got to. Bear crawls and lunges
Indian run back up the hill by fields to cot
MARY:
ANNOUNCEMENTS: D2D and break the dam coming up. Libberity must of hit HC in his dreams
COT: prayers for family, pets and surviving another stagecoach bootcamp
No warmup needed; got right to work!!
5 Different Complexes for 8 Minute AMRAP
5-5-5-5 – All single arm then switch
5 Rows
5 Deadlifts
5 Swings
5 Reverse Lunges
4-6-8-10
4 Pullovers
6 Halos
8 Alternating Swings
10 Alternating Cleans
7-8-9-10
7 Waiter Cleans
8 Rotational Presses
9 Thrusters
10 Swings
8-6-4-2
8 Single Arm Rows
6 Reverse Lunges
4 Standing Press
2 Snatches
6-6-6-6
6 Alternating rows
6 Upright Rows
6 Squat Curl to Press
6 Plyo Lunges (Total)
ANNOUNCEMENTS were made
COT: Ended with a prayer
We took turns call exercises on several stops around the Hugh school.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to the band parking lot
SSH, imperial walkers, Jimmy Dugan, merkins, calf stretch and runners pose
THE THANG: run to lot by the baseball field and get a partner. Partner 1 runs across the lot and back while partner 2 performs exercises across the lot. Partner 1 picks up where partner 2 got so each round running gets shorter.
Exercises – walking lunge, broad jump burpee and bear crawls
Mosey to hill by football fields for ladder of street lights
1 burpee at bottom of the hill increase 1 each time. 10 monkey humpers at lights. 7 lights total
MARY:
ANNOUNCEMENTS: break the dam. Snow or shine
COT: waiting for it to get warmer to post is going to make it worse
WARMUP: We did
THE THANG:
– Go to the rocks
– 1st phase:
– EMOM – 10/10/10 (15?) – curls, OHP, Bent over rows
– 2nd phase:
– 11s – Manmakers (leave the rock), jump squats – the run is to the cigar lounge and back (touch the wall)
– 3rd phase:
– Abs Dora – run the triangle
– 100 LBC, 200 DLL, 300 flutters
– We modified this one for time…
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: Mosey around Pharmacy and down Tom Hall to St John’s parking lot.
Side straddle hop
Jimmy Dugan
Merkins
Calf stretch
Runners pose
THE THANG:
– Triple nickel on Monroe White
5 Bonnie Blair’s @ confederate
5 burpees @ academy each time you cross
5 bomb jacks at top of hill
– Ab web in Baptist Parking lot
1 big boy and 4 LBCs increase 1 and 4 each set all the way to 5 and 20
– Bear crawl across the parking lot. At the beginning of each parking space, middle and end do 1 Mike Tyson increasing by 1 each time. Finished w 12 reps for a total of 78 Mike Tyson’s
– Mosey back to COT and picked up the ab web at 6 big boys and 24 LBCs all the way to 10 and 40
ANNOUNCEMENTS: Race this Saturday. Happy hour has an extra bib.
COT: prayers for the fart sackers, injured, and safety during this weather.