We ran to QT and back twister did not follow. He went rogue and took a different path the end.
WARMUP: mosey with stops for some exercises
THE THANG: 11’s
11 stations 3 levels each level had accumulating exercise moves 10 reps each
Run down hill for 11 merkins and run back
Hard spring g to finish
MARY: gas pumpers
ANNOUNCEMENTS: read newsletter
COT:
Twister was there
Shady and Jekyll ran
Barry complaint it was too hot
WARMUP: Mumblechatter
THE THANG: 6 miles with a loop around WEP and a loop around Kingsley ( or modified with Alabama) Up 160 and back down 160z
MARY: nope
ANNOUNCEMENTS: Yep
COT: Yes – Announcement and Coffee
It’s time for a round of Uno!
Play your cards and do the exercises as follows:
Blue – Merkins
Green – LBCÂ
Yellow – SquatsÂ
Red – lunges Â
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exerciseÂ
Reverse – Repeat last exerciseÂ
Wild – Change color
We didn’t have any go out but we were all winners for posting!
Have a great weekend.
Disclaimer Shared ! Routes and Buddy System Encouraged
WARMUP:
10 Min Stroll to Desired Starting Point
THE THANG:
Go get 4-9 miles worth of journey and share with your partners
MARY:
Was never found, Smoke 💨 Signals seen
ANNOUNCEMENTS:
Bethel Men’s, Trash 🚮 Pickup, CRI Foster Kids help , CSAUPs & Race signups
COT: Deep within our hearts.
WARMUP: Merks, SSH, Nightclubs, Stretch, Mosey, PlankJax, Imperial Walker, OH Claps
THE THANG: 4 Corners w accumulator adding an exercise. 1st Corner 10 Merks, 2nd Corner 10 Merks,10 Squats, 3rd corner 10 Merks, 10 squats, 10 BBS, 4th corner 10 Merks, 10 Squats, 10 BBS, 20 OH Claps. Next up – 7s using Hill near BP 2 exercises at top and bottom. (bottom: Squats / Merk Top: BBs/SealJax) Finished up w another accumulator: using 3 stops : start w 5 reps at each stop then 10 reps then 15 reps and back down to 5 reps to close out.
MARY: 4 mins of Mary with Superman being the mumblechatter favorite due to puddles and rain.
ANNOUNCEMENTS: MURPH, Trash pick up, Bethel
COT: Prayers for pax health, marriages, Brotherhood, and Catfish friends daughter who had unexpected hospitalization at age 7
WARMUP: SSH, HW, IW, MNC, WM
THE THANG:
Mosey to flagpole for DORA:
100- merkins
200- squats
300-Lbc
… partner run to curb at beginning of car line pickup
Mosey to blacktop and Loop around track
MOTs: Bear crawl – NUR – crab walk
Mosey back to car line covering for wall sits with various stuff interspersed including (but not limited to): Mike Tyson’s, dirty Myrtle, diamond merkins, wall penguins, asymmetric merkins (one hand on curb other on the ground), merkin curb walk, mountain climbers
MARY: throughout
ANNOUNCEMENTS: cannoli run, >
COT: prayers for physical and relational healing,
WARMUP: We warmed up
THE THANG: Buckets with all kinds of random work of all parts to the delight of the pax. Buckets were spread out around the parking lot so we could get a good mile plus of running in.
MARY: Yes
ANNOUNCEMENTS: College graduates were mentioned.
COT: Was a good one
All enjoyed immensely my Q, especially the Corporate Headquarters representative, the Darkest of all Helmets.
Also, my oldest son was there, so I was under a tremendous amount of pressure to perform.
WARMUP: Yes – we ran circles around each other
THE THANG:
CHASE DOWN
Partners Chase each other across the park
Partner 1 takes off at 50%
Parnter 2 counts to 5, then chases him down.
When you catch your partner then 50% to across
the park
Repeat across park
Mosey to hill
Partner line up behind each other (be sure to ask someone who was there)
Indian Bear Crawl up the hill
WAIT ON THE SIX, jog back down the hill
REPEAT for everyone's pleasure
Lunges together up the hill
Mosey to playground
Partner up
Partner PLANKS, partner runs
Partner DIPS,
Partner GRAVE DIGGERS,
Partner DONKEY KICKS
Repeat
Indian Run around half the park, back to the dreaded hill
Lunges up the hill, then to the amphitheater
MARY: Yes, concluding with Peter Pointers
ANNOUNCEMENTS: Yes
COT: Strong COT with encouragement from many
Thanks, JWOW —– a lot — glad you were there —
WARMUP: walk up hill
THE THANG: right harris, right Boyd, right in neighborhood, stay left until sutton
MARY: none
ANNOUNCEMENTS: read newsletter
COT: thankful for every opportunity and prayers for kids ans families