Up Massey hill
Loop back on Spratt
Up Massey hill
Loop back on McCammon
Up Massey hill
Loop back on Ardrey
WARMUP:
10 windmills
20 hillbilly walkers
10 cherry pickers
15 Moroccan nightclub
Walk to first pole, drop bells, mosey to other side of parking lot, 20 incline merkins on curb, mosey up hill, 20 low slow squats at top of hill, mosey to curb, 20 calf raises on curb, mosey back to pole
THE THANG:
Hitting the Cycle:
Uhaul in cadence
Lunge walk to second pole for a single
American hammers in cadence
Rifle carry to third light pole, murder bunnies to forth light pole for a double
Monkey humper goblet squats in cadence
Around the world back to first light pole, lunge walk, rifle carry for a triple
2 handed upright rows in cadence
Murder bunnies, around the world, farmer carry, lunge walk for Homerun
Curls in cadence
Rifle carry for a single
Flutter with a press in cadence
MARY: Big boys, American hammer, flutter with a press
ANNOUNCEMENTS:
COT:
WARMUP: SSH
THE THANG: Run to Colosseum, 15 Mac tar jai’s; run back to StL, 5 Jack Webb’s; repeat again; run, 15 CDD’s; run, 5 plank Webbs; repeated by the gazelles
Mini QSchool for 7 min: For pax that have never Q’d, schooling given on proper cadence; given an exercise to lead pax in: SSH, merkins, American hammers
WARMUP: None – it’s a disclaimer and we go
THE THANG: running with burpees, squats and side straddle hops every 1/4 mile. Get as much as you can. All of them.
MARY: only time for a few airborne hip exercises.
ANNOUNCEMENTS: yes
COT: 5th core principle
WARMUP:
Short Mosey to parking lot near entrance
SSH – 1 Burpee
Low slow squat – 2 burpees
Windmill- 3 burpees
Maraca nightclub – 4 burpees
Too much mumblechatter so we went to the hill for quadzilla
Run down the hill and run backwards 7 times and do 7 LBCs at the top, decrease LBCs by 1 each time up.
Moved over to front of elementary school by flags for some bear crawl. Line up along the curb facing flag. Crawl to the other side and do 1 merkin, then reverse bear crawl back and do 1 merkin. Repeat 5 times.
Knocked out a few minutes of a work with the protractor. Then had enough time for one round of Dirty Myrtle and Mike Tyson’s (great combo)
Made our way back to COT.
Last but not least was the Airborne special hip exercises.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: no warmup-run
THE THANG: To the Fort Mill Golf course and back 4.5 mile, shorter version was to downtown main street and back is 3.2 miles.
MARY: nope
ANNOUNCEMENTS: race this weekend
COT:
WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.
WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.
WARMUP:
Side straddle hop 20
Hillbilly Walker
Imperial Walker
Moroccan Nightclub.
Parking Lot Mosey with bell
THE THANG:
Shuttle (go 3 spaces then back to start, go 6 spaces back to start etc)
Every 3 parking spaces (Farmer Carry)
5 Row each arm
5 Deadlift (1 or 2 Arm)
5 Swings
5 Merkins and repeat
5 minutes 2x (10 count in between)
Dora with partner (AMRAP till return)
Runner goes to last parking space
Halos
Goblet Squat
Lunge Pass
Good Morning
Chest Press
Figure 8
Repeat with each partner doing the exercise that the other did last round
5 minutes 2x (10 count in between)
The rr were
Abs section
Russian Twist (20 count)
Overhead Sit-up (15 count)
Plank Pull through (45 secondish hold)
MARY: N/A
ANNOUNCEMENTS:
D2DBar
Bethel men’s taco night
Highway cleanup
COT:
Prayers for employment
Mental health
Marriages
WARMUP: 10 ssh, 1 burpee, 10 hillbilly walkers, 2 burpees, 5 Abe vigodas, 3 burpees, 10 imperial walkers, 4 burpees
THE THANG: partner up – partner 1 = 5 burpees, 30 lbcs, 15 merkins; partner 2 begins a lap around WEP via lieutenant dans
Upon completion, partner 1 runs to catch up and they switch roles
Continue until lap is completed (we got 3/4 of the way around in the time allotted)
MARY: no
ANNOUNCEMENTS: several
COT: as always