WARMUP: none
THE THANG: run around Kingsley. Don’t get lost and don’t die. Didn’t get wet hence dry bones but wet feet.
Read newsletter for announcements.
THE THANG: Harris St Hills, pendulum from 21 to Audrey. 10 Mike Tyson’s at Audrey, 10 Am Hammers at the park and 10 Jump Squats at 21, repeat until legs are shot or time for COT
ANNOUNCEMENTS: Bethel and Naked Gun
COT: Minimal due to time constraints but done.
WARMUP: grunting, groaning and stretching (respectables mostly)
THE THANG: old man rucking, speed rucking, trail running, road running
MARY: I asked who had signed up on Gloom Schedule the day before, then proceeded to schedule Q’s
ANNOUNCEMENTS: Tiller (IYKYK)
COT: pre
Looks like we made it,
Barry Manilow
WARMUP: no
THE THANG: the usual
MARY: who’s mom?
ANNOUNCEMENTS: sure
COT: yes
WARMUP: Mosey to Print Shop
THE THANG:
5 pull-ups at the Print Shop.
Run to parking lot at the corner of Williamson St and Watson St. for 10 merkins
Down Williamson St hill to Fort Mill COG for 15 LBCs
Up Academy St for 20 step ups (10 each leg) nearby Craft Axe.
Back to Print Shop
~0.5 mile loop
MARY: Eh
ANNOUNCEMENTS:
Stuff The Bus, new scheduling platform, Bethel, etc.
COT: stays at COT
WARMUP:
THE THANG: we started our adventure with 8 hardy souls this morning and returned 45 mins later with 14
The official route was munn to Harris – turn right, go under 77 and take second right into neighborhood. Cross Sutton rd and keep going straight on Sutton view until it ends. Turn around and head back the way we came – uphill, both ways
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Community Service
THE THANG: Adopt a Highway
MARY:
ANNOUNCEMENTS:
COT: 3rd Qtr 2025
WARMUP:
– Moroccan nightclub
– windmill
– Imperial walkers
Mosey w/out bell
– 20 merkins on curb in cadence, mosey
– 20 low slow squats, mosey to COT
THE THANG:
– Lunge in front of church
– Count off by 3, set up for suicides
Board 1
– 10 man makers, run
– 15 goblet squats, run
– 20 lawn mower pulls – 10 each arm, run
– 25 American hammers – single count
Board 2
– 10 curls, run
– 15 low slow squats, run
– 20 halos, run
– 25 big boys, run
Board 3
– 10 upright rows, run
– 15 figure 8’s, run
– 20 overhead press – 10 each arm
– 25 lbc, run
Board 4
– 10 snatches, run
– 15 kettle bell swings, run
– 20 lunges – 10 each leg, run
– 25 box cutters, run
MARY:
Flutters
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Exercises:
1-Burpee
2-Lunges each side
3-Windmill Merkins
4-Penguins each side
5-Peter Parker’s
Stops:
5 Banks between STL and Gold Hill
Rinse and repeat on the way back
MARY:
10 LBC IC
ANNOUNCEMENTS:
Newsletter
COT:
Show To Know
WARMUP: SSH, Morrocan Night Club, Merkins, Windmill, Cherry Picker, Low Slow Squat
THE THANG: Mosey from station to station. 3 exercises at each station. 45 seconds on, 15 seconds rest. 2 rounds at each station.
– Low Slow Squat
– Reverse Lunges
– Al Gore
– Merkins
– Alternating Shoulder Taps
– Moroccan Night Club
– Jump Squats
– Lateral Lunges
– Calf Raises
– Wide Armed Merkins
– CDD
– Overhead Clap
– Peter Parkers
– Side Plank
– LBC
– Seal Jacks
– Mountain Climbers
– Burpees
MARY: Flutters, Gas Pumper, Box Cutter
ANNOUNCEMENTS: Trash pickup, Stuff the Bus, Coffeeteria
COT: Don’t carry your burdens alone