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:
WARMUP: No warm up
THE THANG:
Mosey to High School Track
Lap 1: Jog the curves run fast on the straights
Lap 2: Jog the curves run faster on the straights
Lap 3: Jog the curves run fastest on the straights
Lap 4: Recover
Lap 5: Jog the curves run fastest on the straights
Lap 6: Jog the curves run faster on the straights
Lap 7: Jog the curves run fast on the straights
Lap 8: Recover
Mosey back to Startex
Finished with some stretching
MOLESKINE:
ANNOUNCEMENTS:
NYD Convergence at Titan
LeanPax is coming
COT:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: it was warm and toasty in my car.
THE THANG: there was no Thang.
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
If you need to stretch, get there early or do it at home.
MOSEY!
THE THANG:
Party Pace Mosey till my watch hit 1 mile.
BOMBS
5 Burpees
10 Overhead Press
15 Merkins
20 Big Boy Situps
25 Squats
Mosey halfway back to Startex
BOMBS
10 Burpees
15 Overhead Press
20 Merkins
25 Big Boy Situps
30 Squats
Mosey back to Startex
BOMBS
5 Burpees
10 Overhead Press
15 Merkins
20 Big Boy Situps
25 Squats
That’s it and that’s all.
A Lot of Running Q – Strutter
MOLESKINE:
ANNOUNCEMENTS:
Check Slack
COT:
Prayed out and discussed lots of Topics at Coffee.
Saturday extended coffee at Black Elm is top notch.
WARMUP:
THE THANG: We ran, I complained.
MOLESKINE:
ANNOUNCEMENTS: Stay tuned for a very Castle Christmas.
COT: yes.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 4.5 mile party pace run around Hendersonville.
MOLESKINE:
ANNOUNCEMENTS: While 4:13 is on hiatus till after the new year. The Dad Bod Run Club off the books will be in effect on Thursdays at the castle.
COT:
