Tag: Warning Track

What’s your WHY?

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WARMUP: Yes

THE THANG:

Mosey to Print Shop
Partner Dora
25 – Pull Ups
50 – Dips
75 – Squats
100 – LBCs
Partner run around the building

Mosey to lot at top of lot at Watson and Monroe White
5 burpees

Mosey to COG lot
Partner Dora
50 burpees
100 MNC’s
150 flutters

Mosey to corner of Main, Academy and Railroad Ave
Hold Plank, wait for the 6

Mosey to Massey
Up Massey and down
Merkins at top
Squats at bottom

MARY: Yep

ANNOUNCEMENTS: Newsletter

COT: Every time

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Zipper backwards

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WARMUP: run to new Arbis parking lot, plank for the 6, then 10 burpees oyo. Run 2 blocks straight on Spring st, plank and do 10 Merkins OyO. Run down two More blocks on Spring and plank then 10 mike Tysons. Run down to the end of Spring st.
THE THANG: run the zipper backwards. On one side of the zipper do 10 Merkins, on the other side do 10 Mike Tysons. Every time that the runner go accross Spring St, stop and do 5 burpees.
MARY: 5 Burpees, 10 Mile Tysons.
ANNOUNCEMENTS:
COT:

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Trails, Roads, Rucks

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THE THANG: Road runners to Brayden, Ruckers in the BAX Bubble, & Trail Run tour of the Village.

ANNOUNCEMENTS: Golf Tournament, Garbage Pickup, & F3Chester reminders
COT: Prayers for DD and his M!

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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Burpee Fest

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WARMUP: mosey to top of Massey for a nice 8 min warmup with all the fixins.
THE THANG: Indian run up and down massey
Mosey to church parking lot for burpee broad jumps
Mosey to Monroe White street for merkins at bottom and squats/ LBCs at top. Mosey back to church parking lot for 7’s w burpees at both sides.
MARY: none
ANNOUNCEMENTS: golf tournament
COT: epic

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Don’t Carry Your Burdens Alone

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Theme: How are you carrying your burdens?

Think about these things:

How the weight of your burdens feels as you physically move around.

How hard would it be to carry multiple burdens at a time?

How hard would it be to carry these burdens alone?

How does it feel to lay your burdens down?

Carry the Burden

Brick never leaves you. Hold it in one hand, carry to chest, overhead, do push ups on it, etc.

Thang

4 stations around Veterans Park/Main Street. 2 exercises at each station. 10 reps each.

Station 1 – Veterans Park
American Hammer and LBCs

Station 2 – Hobos
Merkins and Curls

Station 3 – Top of Main
Thrusters and Reverse Lunges

Station 4 – FM Pharmacy
OH Press and Shoulder Raises

Come to me, all you who are weary and burdened, and I will give you rest. – Matthew 11:28

Cast all your anxiety on Him because He cares for you. – 1 Peter 5:7

A burden shared is a burden halved.

The weight you carry today builds the strength you’ll need tomorrow.

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