We ran in the rain.
WARMUP: mosey, SSH, windmill, arm circles, IWs, Peter parkers
THE THANG:big boy, flutters, A.H.s, plank jacks, Mtn. Climbers X2
merkins, dips, squats-, alternating lunges, CDDs (20, 15, 10)
MARY: multiple
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the circle/ Twister getting hitched, Cobra Kai mother in law.
WARMUP: tried to do SSH, but the Pax just wanted the route
THE THANG: south Munn Loop,
South on Munn, East on Harris, north on Jackson, west on 160
MARY:
ANNOUNCEMENTS: Sign up for FREE 4.01k Run https://criout.regfox.com/cri-401k-charity-fun-run
COT:
WARMUP: imperial walker, LBC, squat, travolta, hillbilly walker, plank stuff, stationary toy soldier, dying cockroach, SSH
THE THANG:
12 stations: curls, goblet squats, BB sits w/ bell up, swing, clean and press L/R, around the world, figure 8, russian twist, flutter w/ bell high, OH pre L/R, bentover row L/R, 2 hand OH press/2 hand clean press
alternation transit between station:
w bell … bear crawl, bell OH, lunge
run around lights, about 150 yards after every station
MARY: windmill x 10
ANNOUNCEMENTS: yes
COT: yes
Appreciate the opportunity to lead the youngsters
Looks like we made it,
Barry Manilow
YHC rolled in at 0559 after cruising the route and looking for potholes. Few went that way ….
Trail running, street running and walking occurred.
Six men showed up on a chilly morning to watch Tesla’s charging for the 45 minutes.
Between that we squeezed in 8 corners (4 pain stations visited twice) with lunge walks and sprints in between them.
Started with Warmup first,
SSH, Tunnel Touches, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs, Baby Arm Circle
Station # 1 –
25 Mountain Climbers
25 Plank Jacks
25 Squats
Station # 2
25 Merkins
20 Lunges
25 SSH
Station # 3
25 Calf raises
50 Skipping without rope
50 LBCs
Station # 4
20 CDD
20 Freddie Mercury
20 Dying Cockroach
COT: Christmas Party, Read your newsletter
THE THANG:
Trail Route
Ruckers
Road Route was a round-trip run to Walmart not for a honey do list which was around 4.5+ miles, shorter route was a little past the post office
ANNOUNCEMENTS: Christmas Party, Volunteers to help out in WNC.
COT: Prayers for people impacted by storms
Ran to QT and back. The rough terrain post Panera was mad max like
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: COP – mosey past F45 to parking lot left of complex
Various exercises I/C
Low slow squats
Seal jacks
Side straddle hops
Merkins
Planks
Shoulder press holding people’s chair
Imperial walkers
Hillbilly walkers
THE THANG: HALLOWEEN
YHC called the number of exercises for each letter
15, 12, 10, 8
Hand release merkins
American Hammers
Low slow squats
Lunges
Overhead claps
Wide Arm merkins
Heels to Heaven
Merkins
NUR to the Boo, do 5 bomb jacks and repeat
Count was 12 then 10 then 8 then the 6 finished and we had a ten count.
Mosey to the rail behind Lowe’s for incline merkins, dips, flutters and protractors
Mosey further to the mulch stacks left of Lowe’s. More shenanigans and a mosey to the grass near F45
Makthar Ndiayes done I/C in honor of Barry Manilow (notably absent). Monkey humpers toward the east – because that’s what we do at slow burn – #noburpees
Mosey to COT
MARY: no time
ANNOUNCEMENTS: Yes – read your newsletter
COT: 5th core principle
Thank you, Peach Stand. Always an honor.
:eye:
‘Clops