Monday Funday

AO: toratoratora
Q: Goose
PAX: 40 Minutes, The Bobs, Giving Tree, Ultratecht, Toothless, Sooie, Longcut, Invictus
FNGs: None
COUNT: 9
CONDITIONS: Perfect

A big thanks to our travelers from the west joining this morning Sooie Toothless

WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches

THE THANG:
– Dora: 300 SSH and Squats while partner runs
-With Coupon: 100 Press, Curl, and Squat in 25 set increments with run between sets
-2 trips of Lunges down and back

Circle of Mary

ANNOUNCEMENTS:
Fish Fry this Friday at Riverside Revival
Cornelia Fort Concert Series this Saturday

Circle of Trust

AO: toratoratora
Q: greyalbum
PAX: 40 Minutes, Giving Tree, Culture Shock, Daylight, Goose, Ultratecht, Longcut, Invictus
FNGs: None
COUNT: 8
CONDITIONS: Pretty nice

WARMUP:

Mosey out to track
Warmup
SSH
Seal Claps
Overhead Press
LBAC
Runner’s Stretch

THE THANG:

Grab Coupons
Circle up and count off 1,2,3,4…

Each man in the circle takes turns doing main exercise, while remaining PAX complete different exercise

Bear Crawl out run back/PAX do Overhead Press and Curls

Run to Hangar/Merkins and Plank Jacks

5 Burpee/Wall Sit

10 Lunge w/ Coupon/Freddie Mercury and WW1

Broad Jump/Squats and Rows

MARY

PLAYLIST: https://open.spotify.com/playlist/4meRnnCjl9lp7zHwotaVwQ?si=-mW4D4rcSPujJX9dxfV3XQ&pi=u-X0Hf-It2Rze-

Monday Funday

AO: toratoratora
Q: Goose
PAX: 40 Minutes, Culture Shock, greyalbum, Ultratecht, invictus, schnitzel
FNGs: None
COUNT: 7
CONDITIONS: Perfect

WARMUP: Willi Mays Hays, Forward Fold, Cherry Pickers, Arm Stretchx2

THE THANG: Deck Of Cards: Clubs=Squats, Hearts=Merkins, Spades=crunches, Diamonds=SSH, Aces/Faces=Mosey

Circle of Mary

Brought to you by AI

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, Culture Shock, Long Cut, Invictus
FNGs: None
COUNT: 5
CONDITIONS: Perfect

WARMUP: Yogging

THE THANG: Three blocks, 45 seconds per exercise with 15 seconds of rest in between. Twice through each:

Upper Body
– Push-ups
– Dips
– Plank Shoulder Taps
– Pull-Ups
– Supermans
Lower Body
– Squats
– Lunges
– Calf Raises
– Wall Sits
– Box Jumps
Abs
– Plank
– American Hammer
– Bicycle
– Leg Raises
– Mountain Climbers

Monday Funday

AO: toratoratora
Q: Goose
PAX: Ultratecht, 40 Minutes, The Bobs, Culture Shock, greyalbum
FNGs: None
COUNT: 6
CONDITIONS: Perfect

WARMUP: Willie Mays Hays, Forward Fold, Arm stretch, Cherry Pickers x2

THE THANG:
-Indian run around big loop
-100 Merkins, Squats, and LBCs in 25 set increments with run to between sets.
-Dora: 300 SSH while partner runs
-Lunges
-Circle Of Mary

What Are the Right Metrics?

AO: toratoratora
Q: 40 Minutes
PAX: Goose, Giving Tree, The Bobs, greyalbum, Ultratecht, Daylight, White Cloud, Invictus
FNGs: None
COUNT: 9
CONDITIONS: Perfect

WARMUP: Running

THE THANG: Running
Generally stayed in zone 2 heart rate for about four miles; stopped at the bridge for a little reflection.

ANNOUNCEMENTS: Fridays by the River have concluded but Pickin Parties have commenced!

Be on the look out for a happy hour invite for next Wednesday.

TAPS: Gratitude for the weather and friendship. Prayers for wisdom and grace as we transition to new routines in the summer.

Monday Funday

AO: toratoratora
Q: Goose
PAX: Hot Route, Ultratecht, The Bobs, Invictus, Longcut
FNGs: None
COUNT: 6
CONDITIONS: perfect

WARMUP: Forward Fold, Willie Mays Hays, Cherry Pickers x 2

THE THANG: Def of cards: clubs=squats. Diamonds=merkins, spades=ssh, Hearts=crunches, Ace and Face Card= Mosey

ANNOUNCEMENTS: Cornelia Fort Party this Friday at airpark.
Payers for Ultratecht Dad and his recovery!

Receive the Light With Two Hands

AO: toratoratora
Q: Goose
PAX: 40 Minutes, Daylight, The Bobs, Ultratecht, White Cloud, greyalbum, Invictus, longcut
FNGs: None
COUNT: 9

WARMUP: Willie mays hays, forward fold, arm stretch

THE THANG: Adora:

-300 SSH while parter runs to trash can and back

-Indian run around big loop

-100 merkins and squats in 25 set increments with run between sets.

MARY

ANNOUNCEMENTS: Friends of Shelby Party Friday

Don’t Drop The Light

AO: toratoratora
Q: Goose
PAX: Daylight, Ultratecht, greyalbum, White Cloud, 40 Minutes, The Bobs, Invictus
FNGs: None
COUNT: 8
CONDITIONS: perfect

WARMUP: Willie mays hays, forward fold, cherry pickers, arch stretch

THE THANG: Indian run around big loop

100 reps of imperial walkers, SSH, Squats with run in between sets of 25

ANNOUNCEMENTS: Shelby Park Friends by River Event Friday

Total Eclipse

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, Giving Tree, The Bobs, Culture Shock, Front Loader – Jeff City F3, Daylight, Invictus, Long Cut, (Other Friend from Jeff City)
FNGs: None
COUNT: 10
CONDITIONS: Perfect

WARMUP: Little mosey, little stretching

THE THANG: Murph Prep

10 rounds of
– 5 pull ups
– 10 pushups
– 15 squats
– Run

Front to back run

MOLESKINE:

ANNOUNCEMENTS: Beers by the river

COT: Thankful for friendship! Grab a beer or coffee with one of the guys from the group :slightly_smiling_face: