Tag: Sugar Daddy

Run Forrest, Run!

Leave a comment

We ran.
Down Munn to Harris, left on Harris, left on Audrey (to WEP), left on Hwy 160, back to COT.
Extra mileage option: Down Munn to Harris, left on Harris, left on Audrey (to WEP), left on Hwy 160, left on Jackson, right on Harris, right on Munn back to COT.

Nobody got lost! At least I don’t think so.

TClap |
0

4 Córner Draw

Leave a comment

WARMUP: Mosey, Abe Vigoda, baby arme circles, MNC, honeymooners, downward dogs.
THE THANG:  Line up against wall, each Pax did a bear crawl, burpee, plank jack.

Mosey between Persis Grill, Lowe’s and up & down parking lot. Each corner Pax will pick a card, do the work out and mosey on.

MARY: None
ANNOUNCEMENTS: Blood Drove, read your newsletter.
COT: Prayers for students & Pax traveling out of area, sick family members.

TClap |
0

Shady’s 4 corners

Leave a comment

WARMUP: Moroccan night clubs, windmills, cherry pickers
THE THANG: start in the center with one burpee. Go to each corner and do 5 reps. Return to center and increase rep by 1, increase rep at each corner by 5 reps.
1st round exercises: flying squirrel, merkins, squats, and Bobby hurleys

Go back down in the same increments
2nd round exercises: CDDs, hillbilly walker, C. Dry Docks, LBCs – center was imperial walkers
MARY:
ANNOUNCEMENTS: convergence, check presentation
COT:

TClap |
0

Pendulum o’ Fun

Leave a comment

WARMUP: the pledge
THE THANG: mosey over to Monroe White and head up the hill, run back and forth from top of hill to City Hall Parking Lot. 15 jump squats at hill, 15 hand release merkins. Modified to add in mountain climbers, and some Freddy’s
MARY:
ANNOUNCEMENTS: cannoli run, Christmas party(never to early), rooster, AKA
COT:marriages, health of pax and families

TClap |
0

Running with push ups

Leave a comment

WARMUP: pledge
THE THANG: mosey to WEP and partner up. Each partner runs in opposite direction around the WEP path and each time they meet do the next installment in a 1/4 jack webb with burpees/ merkins ( 1 burpees and 4 merks, etc) cap of 7 burpees and 28 merkins before starting back down the mountain
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

2024.07 Clydesdales

Leave a comment

Up Massey hill
Loop back on Spratt
Up Massey hill
Loop back on McCammon
Up Massey hill
Loop back on Ardrey

TClap |
0

Coliseum

Leave a comment

WARMUP: mosey with dynamic stretching. Variety of warmup exercises in 15 reps all in cadence. Pleaded of Allegiance
THE THANG: bear crawl while partner does merkins (standard, diamond, wide) mosey to wall- muscle ups 10/8/6/4/2
Light poles for variety of upper, lower, core exercises. With 15 burpees to finish it up. Indian run back to COT
MARY:
ANNOUNCEMENTS:
COT: We all have things going on in our lives, we need to remember to put others first, focus on our changes, and remember to give others some grace.

TClap |
0

Up The Massey Hill We Go

Leave a comment

WARMUP: None

THE THANG:
Route was Massey St. to Harris St. to Ardell, back to 160.
10 hand release merkins in the parking lot at the top of the Massey St. hill.
10 hand release burpees in the parking lot at the top of WEP.
Rinse and repeat till 0600.

MARY: some folks did some in the parking lot.
ANNOUNCEMENTS:
COT:

TClap |
0

Countdown from 50 + Bear Crawls

Leave a comment

WARMUP:
Run behind strip mall to parking lot next to Indian restaurant.
– SSH
– Imperial Walkers
– Windmills
– Peter Parkers
– Shoulder Taps
– Flutters
– little bit of stretching

THE THANG:
Run behind Lowes for exercise reps counting down from 50. Between each exercise, pax ran to opposite side of the back of Lowes, bear crawling for a small section of the run.

Start on west side: 50 Merkins
Run (with short bear crawl) to east side – 45 squats
Run (with short bear crawl) back to west side – 40 LBCs
East side – 35 CCDs
West side – 30 Lunges
East side – 25 big boy sit-ups
West side – 20 wide-arm merkins
East side – 15 bomb jacks
West side – 10 American Hammers
East side – 5 burpees

Run back to west side for a round of Guantanamo Bay.

Head back to COT for quick Mary.

MARY:
– Flutters
– Chopsticks

Great work, men!

TClap |
0