WARMUP: stretchy stretchy bc we are all respectable
THE THANG: shuttle runs and then a relaxing round of BOMBS (200 each)
MARY: shared love around the circle
WARMUP: OYO
THE THANG: >6 miles Kingsley to Munn to Harris to Fort Mill back to Jackson to Harris to Munn to Kingsley
MARY: Burpees & other stuff OYO
ANNOUNCEMENTS: One Word, Men’s Shelter
COT:
WARMUP: CP, WM HW and the “other walker”
THE THANG: mosey to the CFA parking lot where a giant deck of cards was found. Board was also conveniently located on a rock. After shuffling we took turns pulling cards and doing what the board said to do
MARY: nope
ANNOUNCEMENTS: Trash pickup and Cannoli run
COT:
WARMUP: None
Announcements: None
Mary: None
Route was down Munn Rd to Harris St to Corner Donuts (have you tried?) and back.
No one brought me anything back from Corner Donuts.
WARMUP: yes
THE THANG:
SECTION 1: AMPHITHEATER ESCALATION (15 min)
Partners start at bottom level. One partner works, one rests/counts.
Round 1 – Level 1:
∙ Partner A: 20 dips
∙ Partner B: 20 Squats
∙ Both: BEAR CRAWL to Level 2
Round 2 – Level 2:
∙ Partner A: 20 Overhead Press (dumbbell)
∙ Partner B: 20 Step-ups each leg
∙ Both: LUNGE WALK to Level 3
Round 3 – Level 3:FLIP FLOP
Mosey back to bottom
SWITCH partners and REPEAT (swap who does A/B exercises)
4 rounds…
SECTION 2: CORE GAUNTLET (15 min – ABS FOCUSED)
All PAX line up at bottom. Exercises done in cadence together.
Station 1 (Level 1):
∙ LBCs x 25 IC
∙ Freddie Mercury x 20 IC
∙ Hammers
Bear crawl to level 2- did something, I forgot
Crawl bear back
∙ Box Cutters x 20 IC
∙ Superman hold x 20 seconds
∙ Flutter Kicks x 25 IC
Bear crawl to first level. Derkins)
Crawl bear back
SECTION 3: DUMBBELL DORA (8 min)
Partner 1 runs lap around ampithheater
∙ 100 total: Dumbbell Thrusters )
∙ 200 total: Overhead Press (alternating arms)
∙ 100 total: (curls)
MARY: she was involved throughout
ANNOUNCEMENTS: yes, break the dam, bethel, newsletter
COT: yes
WARMUP: None
THE THANG: we ran to the forbidden zone
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Stretching
THE THANG: Across to Baxter for a Heavy Dora up and down the steps
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: running
THE THANG: Festivus
MARY: airing of Grievance
ANNOUNCEMENTS:
COT:
WARMUP: mosey around parking lot with dynamic movements, ssh, in, hillbilly walkers cherry pickers, arm circle then repeat
THE THANG: mosey around and to side parking lot 5 sets of 10 burpees with 45 second rests in between. Wall sits with bear crawls. Back of Lowe’s for 5 sets of dips, merkins, squats.
MARY: Mary at different stages throughout the workout
ANNOUNCEMENTS: break the dam, brr, bethel men’s shelter
COT: prayers for aging parents, newlyweds.
WARMUP: 2 miles for some, some miles for 2
THE THANG: 6+ miles for some 14+ for some
MARY: could not keep up
ANNOUNCEMENTS: sign up for Break the Dam
COT: <@U5Y5JA02G> wrapped it up for us
Followed by drinks at Replay, and breakfast sandwiches for some, 13 for coffeeteria
Wegs marathon miles are cranking up, look out for 6@6 pre-runs coming to an AO near you
looks like we made it,
Barry Manilow