WARMUP: None
THE THANG: Suggested route to Walmart Round About through Baxter along Richard’s Crossing out to RT160
MARY:
ANNOUNCEMENTS:
COT:
Surprise surprise. We ran down Munn to Harris. Jackson street to Ardrey loop.
The gubmint needs to put them sidewalks back in so we can have some of our old routes back.
Alabama anyone?!
WARMUP: not needed
THE THANG: lotta runnin’
MARY: not present
ANNOUNCEMENTS: newsletter
COT: personal
WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins
THE THANG: Line it up!
40 Yards of MOT, 60 yards sprint
1. Bear Crawls
2. Lunge walks
3. high knees
4. broad jumps
5. bear crawls
In between rounds, 15 Hand release merkins, 20 squats, 25 CDDs, 30 shoulder taps, 35sec plank
Pauly D – 50 yards + sprint of 50
1. NUR
2. Jog
Jack Webb from 1 to 10
1 Merkin, 4 hand claps
all the way to 10 merkins, 40 handclaps, baby!
Sevens – Apollo Onos, Leg raises.
The flag was passed, another man grows!
MARY:
ANNOUNCEMENTS: Congrats Pauly D
COT:
WARMUP: OYO
THE THANG: running
MARY: was not present
ANNOUNCEMENTS: B-BBQ, CRI run in Dec
COT: all present
WARMUP: a couple announcements and plenty of kibitzing
THE THANG: munn to Harris through Sutton place to Sutton view into mason’s bend, did a little loop in there and the headed back
Ruckers probably just walked where they wanted to, that’s what they do
MARY:
ANNOUNCEMENTS:
COT: lot of guys are proximate to some health issues at the moment. We had a good share about that, which is one of those things that we get to do around here
THE THANG: run through Kingsley until you give up or have to get back to COT at 0600
ANNOUNCEMENTS: Invergence on Saturday
COT: Lots of respectables, Wisdom abounds, take advantage
WARMUP: Mountain climber, side straddle hop, and Bear crawl
THE THANG: remember 9-11-01 why it’s important!
MARY: Talked about significant issues that took place on 9-11
ANNOUNCEMENTS: read slack
COT: yes
WARMUP:
THE THANG: Run 3.2 miles on large Baxter loop :
Market
R on Gardenia
R on Morris Hunt
R on Downing
R on Berkshire
R on Tuckerton
R on Richard’s Crossing
Back to COT
MARY:
ANNOUNCEMENTS:
COT: fight or flight – what is your choice today?
WARMUP: SSH, Arm Circles, Windmills, Merkins, Shoulder Taps, Plank
THE THANG: Four blocks, the first three blocks are 8 minutes each with 4 exercises AMRAP. Last block has 2 exercises EMON style.
Block 1:
KB Overhead press (10 each arm).
KB Bent over row (10 each arm)
KB Halos (8 each side)
Plank (1 minute)
Block 2:
KB AH (15 each side)
KB BBS (12 “each side”)
KB Plank Drag (10 each side)
Flutter kicks/w KB Press (20)
Block 3:
KB Merkins (6 each arm)
KB floor press (8 each arm)
Farmers Carry 20 yard up and back (2 times)
KB upright row (12)
Block 4:
Odd minutes (20 Kb swings-rest)
Even minutes (20 chess press-rest)
MARY:
ANNOUNCEMENTS:
COT: message. Do not get for granted a good night of sleep of you kids, wife, family member; instead, thank God for a good night.