WARMUP:
Short Mosey to
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to the tennis court parking lot. 10 each in cadence
IST
SSH
Windmills
THE THANG: We took a short Mosey off campus to
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: 75 yard mosey to tennis court
THE THANG:
Rectangle:
– one partner runs the tennis court while the other does a slower movement
– Slower movements
– Komodo dragon
– murder bunny
– bear crawl
– reverses
Dora:
– 100 American hammers
– 200 windshield wipers
– 300 fire hydrants
MOLESKINE:
ANNOUNCEMENTS:
A running challenge that starts end of May until some time in September (check -f3-nashville-general)
COT:
– strutter’s MIL has liver cirosis (sp?)
– Chunks leaves Hendersonville next weekend
– Stepbrother’s friend who is getting a divorce (dude is drinking)
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: 10 each IC
SSH
IW
Merkins
THE THANG: Mosey to the rockpile. Each Pax chose a rock, and we commensed doing a series of sets of exercises 10 each IC which included but weren’t limited to:
Curls, military press, Skull crushers.
Goblet squats, bench press, rock assisted LBC.
After each set of 3 we ran to the Hut and back.
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
CONDITIONS: Balmy
WARMUP:
Standard Vector Birthday SSH set — 55 (set to I Can’t Drive 55 – Sammy Hagar. You’re welcome, Strutter)
LBAC x 20
RLBAC x 20
Overhead Press x 20
THE THANG:
Count off and get a partner. Your homework – find out an unknown fact about your friend t reveal at COT.
Mosey to Rec Center.
Pair of friends run around the Rec Center (fun fact finding time) while the rest of PAX work on 55 reps of the following:
Freddy Mercs
Regular Pull-Ups
Iron Mikes
Excellent Form Squats
Normal Merkins
Dips
SSH
Rinse and repeat x 3.
Mosey back to flag for Mary with Hello Dollys, Flutter Kicks, and Box Cutters.
PLAYLIST:
Why Can’t We be Friends? – War
Friends in Low Places – Garth Brooks
Friends – Jody Watley with Eric B. & Rakim
With a Little Help from My Friends – Beatles
You’re My Best Friend – Queen
Thank You for Being a Friend – Andrew Gold
Just a Friend – Biz Markie
You’ve Got a Friend in Me – Randy Newman
All My Rowdy Friends are Coming Over Tonight – Hank Jr.
Best Friends – English Beat
My Best Friend’s Girl – The Cars
All the Right Friends – R.E.M.
COT:
Prayers for those affected by cuts in public health and research.
ANNOUNCEMENTS:
Spring Fling this Saturday April 6th — check Slack for deets (right Cream Cheese?)
A Few Select Random Facts:
Wet Wipes posing nude in print
CubCadet doing black ops security for Yo-Yo Ma’s son
DintyMoore’s old bottle collection (which he puts highlighters inside off with black light backlighting?)
Thanks HIM for pushing me into year 55!
SYITG,
Vector :microbe:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: The warmup consisted of the following exercises, all in cadence:
20) SSH’s
20) Imperial Storm Troopers
40) Arm Circle Complex
A short Mosey to the base of the hill.
THE THANG: Run to the top of the hill and return for an exercise. We performed these in sets of 3.
The first 3 trips were paired with 10) merkins IC.
The next 3 trips up the hill featured 10) American Hammers IC.
The 3rd set of hill climbs were followed by a merkin complex consisting of 10) merkins OYO (that fulfilled the 70/day requirement of a few of the Pax), 10) Wide Grip merkins IC, and 10) Diamond merkins IC.
To
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
