WARMUP: Nope
THE THANG: We ran down Harris Up Sam Smith to Baxter and Ran down then back up Gardenia. It rained the whole time it was perfect.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, mountain climbers, peter parker, parker peter, wind mills, Cherry pickers. Mosey 100 yards, stop. LBCs, AHs, mosey to board of pain.
THE THANG: board of pain
Repeat each exercise at all 3 indicated corners. Mode of transportation:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
windmills, produce pickers then mosey to Kingsley Springs corner
monsters, knee grabs, arm stretches to lakeside benches
THE THANG:
C.H.I.P.S. and Dips
Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park bench, and a lap around the landscaping
C – Calf Raises, Dips
H – Hello Dollies, Dips
I – Imperial Walkers, Dips
P – Parker Peters, Dips
S – Squats, Dips
Identify 'finish line' for future use
Mosey to bottom of hill
Rock routine (5/7/10)
Deadlifts
One-legged or two-legged
Bicep curls
Up on 1; down slowly on 2, 3, 4
Overhead presses
Up on 1; down slowly on 2, 3, 4
Coupon Crucible (curl + press)
a block curl straight into an overhead press and then slowly (3-5) count to lower the block into starting position. That's one rep.
OYO; encourage slow count to starting curl position
Tricep curls
OYO
Mosey to roundabout circle
Cocaine bear crawls (each sidewall partition) – 1 circuit
On Kingsley Springs sidewalk (back to the lake):
Squat-walk to rockpile facing alternating directions every 10 strides
Best effort up the hill to the previously announced 'finish line'
MARY:
dollies during CHIPS, @U78QN5XU5-led mary while the rest of us were struggling up the hill
ANNOUNCEMENTS:
Read your newsletter, Bethel, Stuff the Bus
COT:
Prayers for families, marriages. Encouragement to do something not in your wheelhouse that will be within reach if you work at it.
WARMUP: not really
THE THANG: to WEP, Bama, Hardees loop, home
MARY: no
ANNOUNCEMENTS: buy some garlic bread and sign up for Bethel Men’s Shelter
COT: yes
Follow by a fresh light roast at Panera
WARMUP: it was raining
THE THANG: some did 3.2, some did 6, some did 15
MARY: does not go out in the rain
ANNOUNCEMENTS: generally, yes
COT: yes, COT was very nice
WARMUP:
Lead by Snooker. Did a great job.
THE THANG:
Moseyed around a bit, then landed at a parking lot with 4 cones set up about 50 yards apart. The thang was to do 11's, but across 4 corners.
Corner 1 – 10 Merkins. Next lap will be 9.
Lunge walk to Corner 2
Corner 2 – 1 Bombjacks. Next lap will be 2.
NUR to Corner 3.
Corner 3 – 10 Squats. Next lap will be 9.
Bear Crawl to Corner 4.
Corner 4 – 1 Mountain Climbers. Next lap will be 2.
Run to Corner 1.
Repeat until the "11's" exchange is complete.
Finished right on time.
Omitted! @U5PLMTS9L & @U0277A4AZC3 where speaking of bowel movements & health stats
WARMUP:
Cherry 🍒 Pickers
Moroccan Night Club
Hillbilly Walkers
Imperial Walkers
THE THANG:
4 Corners with 4 Movements Each
Instructions;
Do predetermined # of reps then move to the next station via Yoghing! 2 Rounds then moved to NUR as for of transportation then return to jogging.
Corner 1 — Abs/Core
Corner 2 — Legs
Corner 3 — Arms/Upper Body
Corner 4 — Cardio
MARY:
Hello Dollys, Gas ⛽ Pumpers, etc, etc
ANNOUNCEMENTS:
La Grama, bethel men’s shelter, stuff the bus, read the new and improved newsletter
COT:
Always Stays in COT.
MARY: Gas Pumper ( @U5PLMTS9L ' favorite), Heel
touches, Rosalitas
WARMUP:
SSH, windmill, burpees to quite the pax, squats, more burpees, moroccan Club, more burpees, stretching
THE THANG:
3 rounds
20 squats
20 lunges
20-20-20 in/out/ regular calf raises
Run up the steps and around
3 rounds
Curb merkins 10 each side
10 CCD
25 monkey jumpers
Up steps and around
2 rounds
10 big boys
20 LBCs
Go up steps backwards and around
Finished off with some Bulgarian split squats
2 rounds
MARY:
ANNOUNCEMENTS:
COT:
We ran to QT and back twister did not follow. He went rogue and took a different path the end.