THE THANG: 4.5 mi loop…North on 160, left on Sutton, left into the Sutton Place neighborhood at the New Grey Rock Rd light, right turns at each cross street (3 total) got us to Sam Smith Rd, left on Sam Smith, left on Harris, left on Munn, right on 160 and back to COT.
ANNOUNCEMENTS: Sign up for FM Care Center yard work.
COT: Prayers for healing and safe travels.
Lucky Sevens
Began with short mosey followed by a warmup: SSH, windmills, imperial walkers, low slow squats, peter parkers and some plank stretches (up/down dogs).
Ran to the benches and did: step ups, derkins, butt touch squats, incline merkins, dips, calf raises.
Ran to parking lot and did lucky sevens, started with:
7 burpees, run loop
14 merkins, run loop
21 SSH, run loop
28 squats, run loop
21 bobby hurleys, run loop
14 monkey humpers, run loop
7 dry docks, run loop.
Loop was a choice of 900 feet on the outer loop or 600 feet on the inner loop.
Ended up repeating burpees and merkins segments.
Mary: round robin; Freddies, LBC, WWI situps, crossover crunches, rosalitas, flutters.
WARMUP: We did after a little jaunt to WEP
– THE THANG: Run to WEP at corner of Ardrey, warmup in parking lot
– Run to Sidney Johnson
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Run to Jackson – at each cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Left on Jackson to Harris – at each cross street (or whenever I want)
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Left on Harris – when I call it and at Ardrey
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Left on Ardrey – at each cross street and at park entrance
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Cross White onto Skipper
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Right onto Grier
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Continue onto Clebourne
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Continue onto Tom Hall – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Right onto Forrest – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Right onto Academy – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Back to COT – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
The men came expecting Maximus, but got YHC (disappointment).
We did too many reps and did not achieve our 3-mile minimum (failure).
It happens. Deal with it.
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
The route
Down Richard crossings
160 to second Brayden entrance at light
Follow to bottom of Brayden hill
Turn left on Afton and follow loop
Run back to Brayden blvd
Up to 160
Back to COT
:flag-ir:
WARMUP: no
THE THANG: 160, turn on main, turn on summersby, turn on the next road, back down 160
MARY:
ANNOUNCEMENTS: CSAUPs coming up
COT:
WARMUP:
THE THANG: We ran the 4 miles Wally World out and back!
MARY: none
ANNOUNCEMENTS:
COT: Welcome FNG – Ryan William’s as DreamHouse….
Ran loops, original plan was a 1.7mi loop but ended up doing a reverse YMCA route 2x loops. I got 2.8mi in.
Everyone was accounted for.
WARMUP: SSH, Windmills, MNC
THE THANG:
Mile on the track
10 Burpees
10 Squats
10 Merkins
10 Big Boys
Every 1/4 of a lap one of these exercises was done
x4 = 1 Mile
Then we went to the cinder block area and did
24 BLOCK SWINGS
10 BURPEES
20 BLOCK SWINGS
8 BURPEES
16 BLOCK SWINGS
6 BURPEES
14 BLOCK SWINGS
4 BURPEES
12 BLOCK SWINGS
2 BURPEES
10 BLOCK SWINGS
1 BURPEES
RUN OUT AND BACK TO THE CROSSWALK IN FRONT OF THE FOOTBALL STADIUM
3 ROUNDS
MARY: Box Cutters
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP:
Run up to drug store, cross over and head back to parking lot in front of Springs.
SSH
Windmill
Inch worm merkin
Low slow squat
Squat pulses
THE THANG:
Move up to the sidewalk to the garden with wall
3 rounds
5 each leg Bulgarian split squats
10 step ups
10 derkins
Mosey to stage at WEP
Start down front of stage for 7s
Burpees at the bottom and LBCs at the back of stage.
While jumping the wall, YHC took a spill and scratched up leg pretty bad. Note to self to be careful around stage when it has rained.
Mosey over to playground for 3 rds of the following
5 pull ups
10 merkins
15 swinging crunches
Run lap around playground
3 rds of the following
10 bomb jacks
10 derkins
10 big boy sit-ups
Run lap
Mosey back to COT for a little stretching before 6:00.
MARY:
ANNOUNCEMENTS:
COT: