WARMUP:
– yes!
THE THANG:
– Grout’s stairs of pain (contact Grout for details)
MARY:
– Jack Webb (Merkins + OH claps): 10-40
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP: 25 SSH, 10 Hillbilly Walkers, 10 Windmills, 10 Mountain Climbers
THE THANG: start at COT, mosey to last island with a tree,
cut across to front island, mosey back to island by the bus loop, finish the box with a mosey back to COT. At each station:
• 10 burpees
• 20 lunges
• 30 merkins
• 40 squats
Repeat x4
Mosey to the wall
• Wall sits – each person does 5 Mike Tysons 2x
• 20 Calf Raises OYO
• 10 Derkins against the wall
• lunge walk back to COT
Covered Entry
• Steps ups
• Dips
• Derkins
• Wide arm Merkins
MARY: 30 LBCs, 10 Shoulder Taps, 15 peter parkers, 20 flutters
ANNOUNCEMENTS: Lots of great feedback on my 2nd Q, all the stuff from the news letter
COT: prayers for family and jobs
WARMUP:
SSH x10, IW x10, HWx10, Moroccan Night Clubs x10, Windmills x10
THE THANG:
A 4-Corners workout
Station 1 – KB curls x25
Station 2 – Squats x25
Station 3 – Mountain Climbers (2ct)
Station 4 – Lunges x10 (2ct)
Do a lap around the 4 corners then back to station 1
Repeat 10x
Announcements:
10 year is in full swing.
WARMUP:
SSH x 20
Merkins x 10
Peter Parker x 10
All IC
THE THANG:
Part 1
Using the field in 10 yard increments
Starting at the end zone run to the 10 yard line do 1 burpee and at the push-up position do 4 merkins. Run back to the end zone.
Run to 20 yard line, 2 burpees with 4 merkins each time you go down (8 total merkins). Run back to end zone.
30 yd, 3 burpee 12 merkins. Run back.
Continue until the other end zone is reached which would be 10 burpees and 40 merkins.
Part 2
Similar to above,
Instead, nur to 10yd and do 4 squats. Run bank to end zone
Nur to 20yd line, 8 squats, run back to start.
Continue until finished.
MARY:
11’s – Mountain climbers to dying cockroach.
ANNOUNCEMENTS: check the newsletter. 10 year started today. Post as often as you can.
WARMUP:
Mosey to elementary school and did the standard:
20 SSH IC
10 Windmills IC
15 LSS IC
15 MNC IC
THE THANG:
Because there are pull up bars, we did 11’s with merkins at bottom of hill and pull ups at the top. Some finished, some didn’t. All worked for the 30min BC.
Moseyed to track for broga. It was dark, which was beneficial. Cannot, with certainty, describe how this went.
MARY: who?
ANNOUNCEMENTS:
Iron Pax Challenge, 10 year events, read your newsletter.
COT:
Stays in COT.
An awesome group of 30+ men came out to “Club 813”…celebrating the birthdays of Harry Carry, Fogerty, and Grassy Knoll!
HarryCarry started with a short mosey run.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)
Short mosey run
Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do mountain climbers, repeat
Lunge walk…stop and do squats, repeat
Crab walk…stop and do pickle pointers (no repeat)
Hand off to Grassy Knoll:
Motivators from ten.
Jack Webb routine: One big boy sit up and four American Hammers, went to 11 bigboys to hit Grassy’s 44 years of age.
Hand off to Fogerty:
Elevens routine: 10 merkins at top of the hill, one bomb jack at the bottom, and proceed from there.
Run back to COT
Announcements
Prayers/Praises
Lastly, Badlands was inducted into Club 813.