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Suplex Gear
Kodak Bootcamp (filling in for Hillian-DR)
Socrates Kettlebell
Beaker Running with Pain Stations (filling in for Spectre-DR/IR)
Socrates won
WARMUP:
THE THANG:
2xRuckers
4xRunners
Great weather for a 4+ mile run through Massey. Good conversations helps the miles slip by.
MARY:
ANNOUNCEMENTS:
Luca fast 5k
Cannoli Run
Bethel Men’s Shelter
COT:
WARMUP: Stretching, windmills, IW, HW
THE THANG: Mosey to HS, in the parking lot, established the figure 8 we would run around islands. Started the Painful 8 Ladder:
8 Burpees
16 Merkins
24 LBC’s
32 LSS
40 Grave Diggers
48 Flutters
56 SSH
64 Shoulder Taps
Run the figure 8 after each round and progress back up the ladder to the next wrung.
MARY: No Time
ANNOUNCEMENTS: Fast 5K, Bethel Men’s Shelter, Canoli 5K
COT: Kids, 2.0, What are you living for?
WARMUP: Olaf and YHC arrived to a lot of stretching and to Rumbling dressed in his 20 degree attire. It was almost 50 degrees outside but I guess he has the southern blood. Warmup consisted of: 1/4 mile jog or so, SSH, low slow squat, very low squat hold, couple hamstring stretches, merkins, mountain climbers, and off we went.
THE THANG: arrived at pull up bars. Instruction was 7s with bars being the top and the bottom of the hill down by the school being bottom.
Top of hill / bars: the set was, 1 pull up, 1 leg lift or knees to chest while hanging on bar, drop and do 1 burpee. That’s 1.
Bottom of hill: set was 1 lunge each side, 1 jump squat. That’s 1.
When done, pick up the 6.
Next we stayed in the same area but grabbed a Cindy. Still did 7s at the top and bottom of hill.
Top: squat thruster with block
Bottom: 4 count flutter
When done, Cindy hold over head.
MARY: yes, focus on core with abs for a plank hold, hammers, v-up. Some back with Superman and pull the cord.
ANNOUNCEMENTS: Luka fast 5
COT: yes, good stuff here!
Run around Massey, many options given to get 3.5, 4.5 or 5+ miles. Vuvu and Tiller loaded up on miles.
COT: Fast 5K, and prayers for kids and praises for F3 and what our brothers have given us.
WARMUP: Mosey, SSH, Cherry Pickers. Windmills, etc.
THE THANG: We celebrated 3/26/25 by hitting every light pole with 3 burpees/26 SSH/25 Flutters.
We ended up at the benches for a 50/50/50 Dora. 50 Derkins/50 Irkins/ 50 Step Ups.
Jail Break back up the hill to COT with 10 merkins, 20 squats, 30 CDDs at every 5 light poles.
Jwow
WARMUP:
Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers.
THE THANG:
Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We then ran (together) down to the lower part of the loop. For a portion of the run, pax had to do a moving exercise, determined by one pax drawing from a bucket ‘o pain. At the lower part of the loop, we then did 90 reps of a different exercise. Once all pax were done, we ran back to the top part in front of the school entrance (scaling a small wall that was part of the loop).
We repeated, counting down to 10 exercises. Here was the list.
100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
55 LBCs
50 Merkins
40 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups
We ended up skipping the lunges due to time, but we added some Bombjacks at the end, thanks to some nudging from BandCamp.
YHC had the opportunity to share my testimony and try to encourage all pax that each person’s testimony is their own uniquely, God-created, story…including the testimonies being lived out by our kids.
The mumble chatter was fantastic, as we learned perhaps a bit too much about CakeBoss’ impending first “official” colonoscopy. Thanks RainMaker for the opportunity to lead.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Went all around campus
Ran down Munn to Harris up ardrey to 160 down Jackson up Harris cut through school lot. Dropped off Twisty and did a new Kingsley loop cause Rockthrill encouraged us. :joy: