Stuck to Massey, loop the school and the TM hill, everyone got between 2-4 loops
WARMUP: variety
THE THANG:
4 corners of 11s
corner 1 10 Merkins
Lunge walk
Corner 2 1 LBC
bear crawl
Corner 3 10 Squats
NUR
Corner 4 1 Flutter
Run
Repeat 9-2-9-2 etc
Hip flexors
MARY: 5 mins of going around the circle
ANNOUNCEMENTS:
COT:
Obligatory warmup…
50kb swings, 10 OH press (each arm), 10 bent over rows, each arm (repeat x3, but I modified swings down and other movements up on last round)
Partner up for farmer carry KBs. Partner 1 does exercise then runs to partner 2 carrying the bells around the parking lot then flip. 5 laps so 5 exercises: 5 burpees, 7 merkins, 10 mtn climbers (each side), 7 jump squats, 10 high steps (each side)
Break out for OYO exercises:
20 single leg deadlift each side, 10 front raise, 10 lat pulldown (on your 6), repeat x3 with 15/15/15 and 10/20/20 reps
End with mary and COT
WARMUP: 25 SSH, 10 Cherry Pickers
THE THANG: Mosey to the Parking Garage
high knees, butt kickers, toy soldiers, karaoke
Arrive at garage
Hold plank and do low slow merkins until the 6 came in.
Level 1:
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 10 Burpees
• Bear crawl up the ramp
Level 3 (UpperDeck):
• 20 LBCs
• Mosey a lap up top with a short nur.
• Crab walk down ramp
Level 2:
• Al gore until the 6 came in
• 10 Low Slow Merkins
• 15 Low Slow Squats
• run down the ramp
Level 1:
• Wall Sit for 60 seconds
• Plank jacks
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 25 SSH
• Run down ramp
Mosey back to COT
• 25 Moroccan Night Clubs
•25 Seal Jacks
• Plank it out until the end
MARY: Yes
ANNOUNCEMENTS: check your newsletter, trash pickup, blood drive, 4B’s, Thanksgiving convergence, Christmas party.
COT: YES :raised_hands:
F2F final was very fluid and complimentary
WARMUP:
Mosey for 5 mins with exercise moves along the way
THE THANG:
Skate or Die led first with light poles and burpees, lunges, merkins, squats and SSHs
Cake Boss mosey to baseball stadium for dips and derkins while PAX ran up the wall and back
8 rounds
Mosey to parking lot and partner up
Partner does bombjacks and chases partner to next island then does squats
Back to Skate or Die for some moseying and core work
Back to CakeBoss for more partner routines including some long NURs
MARY: included
ANNOUNCEMENTS: Saturday is packed with activities
1) adopt highway trash pickup Harris street park
2) donate blood out at Massey
3) Beers for Beetus at print shop
COT:
Prayers for Skate or Die’s brother and family
Lots of other requests and praises as well
Be a Dad….its a great honor :muscle:
WARMUP:
Prerun
THE THANG:
Neff Ct. To Dudley Dr. Left
Dudley Dr. To Felts Parkway Right
Felts Parkway To Kings Bottom Dr. Right
Kings Bottom Dr. To Callahan Rd. Left
Circle around to Kings Bottom and reverse the route.
MARY:
None needed
ANNOUNCEMENTS:
Newsletter
COT:
Show to know
WARMUP:
THE THANG:
Warm-Up:
We kicked things off with a lap around the parking lot followed by:
• 25 Side-Straddle Hops
• 10 Imperial Walkers
• 10 Hillbilly Walkers
• 10 Cherry Pickers
The Thang:
Mosey to the track for The Whitman — a Hero WOD honoring Army Sergeant Jeremiah Wittman, who gave his life serving our country.
Workout:
• 15 Burpees
• 15 Jump Squats
• 15 Merkins
• 400m Run
Repeat for 8 rounds.
After finishing, we moseyed back to the parking lot for Four Corners Finisher:
• Center: 1 Burpee
• Corner 1: 15 Hello Dollies
• Corner 2: 15 Flutters
• Corner 3: 15 American Hammers
• Corner 4: 15 LBCs
Each round we added +5 reps.
MARY: plenty during corners
ANNOUNCEMENTS: Bethal
COT:
WARMUP:
– 25 SSH
– 10 Windmills
– 15 Imperial Walkers
– 10 Moroccan Night Club
– Mosey 1 lap around the parking lot
THE THANG:
1. Improvement contest -> Record the results
1. 1 minute Merkins
2. 1 minute Big Boy Situps
3. 1 minute Shoulder taps
4. 1 minute Mountain Climbers
2. Big Mac Burn-off -> takes 2,000 merkins to burn off a Big Mac
– 7 rounds EMOM – 10 merkins then plank
3. Whopper Crunch -> takes 3,300 situps to burn off a Whopper
– 25 big boy situps
– 25 American Hammers
– Mosey 1 lap of the parking lot
– repeat
4,.Chick-fil-a Challenges -> burning off one spicey nugget, one spicy rep at a time.
– 25 Mountain Climbers
– 10 Shoulder taps
– 25 Mountain Climbers
– Mosey 1 lap of the parking lot
– Repeat
5. Sweet Tea-Spring -> 700 jumping for one glass of sweet tea
– 50 jumping jacks
– 25 squats
– Mosey 1 lap
– Repeat 2
MARY:
– 5 Burpees OYO
ANNOUNCEMENTS:
– Trash pickup Nov 1
– Massey blood drive Nov 1
– Beers for Beetus Nov 1
– Christmas Party Dec 12th
– Ruck and Roll – Dec 13th
– 4B’s – Nov 7th
– Charlotte Half Marathon – 11/15
– Family Care
– Bethel Men’s Shelter – Nov 6th
COT:
We worked the pile. Stayed golf friendly. Forged our own Legacy
WARMUP: little mosey, SSH, imperial walkers, cherry pickers, Moroccan nightclubs.
THE THANG: grab a Cindy and down to the parking lot for a star or four corner.
Round one
One manmaker in center after every each exercise
Five of of each rep in the corners
Merkins
Jump squats
Bobby Hurley
Flying squirrel
Each round add one man maker and five additional reps two outside exercises
MARY: we did some math and then some Freddy’s
ANNOUNCEMENTS:
COT: