WARMUP:
Merlin, side straddle hop
THE THANG:
3.5 mile run
Stop 1 kraken burpee, stop 2 Mike Tyson, stop 3 Merkin
MARY: NA
ANNOUNCEMENTS: Q school March 1st
COT: family. Men staying calm, family with health issues
WARMUP: SSH and old man Abe
THE THANG: A Dora with
Blockies 100
Overhead Press 125
Merkins 150
BBS 175
Swings 200
MARY: No time
ANNOUNCEMENTS: D2D this weekend, the Gremlin in Mint Hill in honor of a fallen Pax
COT: Remember it is great to be a man, be present and engaging with you M every day, not just 2/14
We had 9, 2 KB snake pit 7 bushfire run boot camp.
WARMUP: SSH, IW, Windmills, Hillbilly walkers, overhead claps
THE THANG: today is usually a run day so we ran with a few exercises in between. 2.5mi in total. Was a little disappointed we didn’t hit 3. After warmup ran to the flags. Did the pledge. Ran to the back of campus near benches. Did 20 dips, 20 step ups and 20 derkins. Run to fire station. Did some ab exercises LBCs, flutters, cow milkers (thx @jwow). Run back to cot/ticket booth. Did hip exercises. Run back to flags and repeat. Run to benches and repeat. Run all the way back to cot for another round of hip exercises.
MARY: not much.
ANNOUNCEMENTS: take care of your M today it’s Vday.
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
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:
WARMUP: run, yoga
THE THANG: overhead squat, pull-ups,run and touch FDC, dips, and burpees
MARY:
ANNOUNCEMENTS: Trash pickup (02-03-2024)
COT: marriages, and job
WARMUP: run, yoga
THE THANG: overhead squat, pull-ups,run and touch FDC, dips, and burpees
MARY:
ANNOUNCEMENTS: Trash pickup (02-03-2024)
COT: marriages, and job
WARMUP: run, yoga
THE THANG: overhead squat, pull-ups,run and touch FDC, dips, and burpees
MARY:
ANNOUNCEMENTS: Trash pickup (02-03-2024)
COT: marriages, and job
*WARMUP:* Disclaimer and Mosey to Ticket Booth
*THE THANG:*
All movements for reps of 10 for each round. 4 Movements per round and then a lap around a section of the parking lot. We got around 1.8 miles in laps
Wind Mills
Cherry Pickers
Hillbilly Walkers
Imperial Walkers
Lunges
Wall Merkins
Flutter Kicks
Bomb Jacks
Squats
Shoulder Taps
Wall Sits
Monkey Humpers
Hammers
Duo Dips
-one partner does wall sits while the second partner does dips from their partners knees.
*MARY:*
One Minute Plank
LBCs
Big Boys
Donkey Kicks
*ANNOUNCEMENTS:* Bethel Church, Trash Pickup, Read your newsletter
*COT:* Always stays in 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.