WARMUP: n/a
THE THANG: running (see comments for details)
ANNOUNCEMENTS: come to greyalbum’s concert!
WARMUP:
Mosey to runway
SSH
WMH
Seal Claps
Air Press
LBAC
Runner’s Stretch
THE THANG:
DORA
Leapfrog down to first building
1 man in plank
1 man holding coupon jumps over
200 squats
/ mosey out to far hangar and back
Pull-up Waterfall at the bars 10-6
AB break 50 LBC / 20 Crunchy Frog
Pull-up Waterfall cont’d 5-1
Fortune Cookie Run
PAX begin a first people’s run until a PAX chooses to yell out “FORTUNE COOKIE” at which point the running stops and the PAX calls out a number between 1-15, which corresponds with a mystery exercise/rep count on my list. The group then completes the exercise and resumes running.
We did 1, 2, 7, 15 and then finished with 10 WW1
1. 20 Carolina dry dock
2. 30 drop squats
3. 1 min Al Gore
4. 20 Crunchy Frog
5. 25 squat
6. 1 min box cutters
7. 15 burpee
8. 25 merkin
9. 5 hand release push-up
10. 20 flutter kick 2 is 1
11. 15 jump squats
12. 1 min high plank
13. 20 WW1
14. 15 single leg squats each leg
15. 20 Superman
COT:
Family health gratitudes
Election
Peace for our country
WARMUP:
Mosey to picnic shelter
WMH
Imperial Walkers
LBAC
Cherry Pickers
Overhead Press
THE THANG:
Merkins 20
Shoulder Taps 20
Dips 20
1 min dead hang
Bear crawls around the circle
Decline Merkin 20
Plank hold 30 seconds
1 min dead hang
Plank ups 20
Wide merkins 20
Incline merking 20
1 min dead hang
Mosey to waterfront
Step ups 20
Split squats 20
Step ups 20
Up/Down Steps with lunges
Mosey back to startex
ANNOUNCEMENTS: Tree planting tomorrow
COT:
Loving those struggling with addiction
Family health
Election/Peace
WARMUP: Willie Mays Hays, Forward Fold, arm stretch
THE THANG:
– Mosey around big loop
– Dora: 300 SSH and Squats while partner runs
– Lunges: one trip down and back
– Circle of Mary
COT: 3 daily gratitudes
WARMUP: Willie mays hays, arm stretches, good mornings, cherry pickers
THE THANG:
– mosey to Roy’s to basketball court
– 10’s: squates on one side of court and LBCs on the opposite end. Rifle carry coupon on trips.
– Dora: 150 SSh while partner runs length of court.
– lunges: 2 trips down and back with 10 squats every 5 strides
– Mosey to Roy’s and back to parking lot
– 50 calf raises OYO
ANNOUNCEMENTS:
Friends by the river event at Shelby park tonight at Riverview pavilion
10/20 F3 Chili Cook-off at Riverview pavilion
WARMUP: Mosey
THE THANG:
#1 Wim Hof breathing exercise by the lake
#2 Nordic 4×4 up the hill (only got to 2×2)
ANNOUNCEMENTS:
– Fridays by the river
COT:
– Prayers for health of families
– Prayers for families impacted by the hurricane
WARMUP: Mosey out to the track and some standard stretching
THE THANG:
#1: 11’s up the hill with squats and WWIs (facing uphill :slightly_smiling_face: )
#2: Tabata circuit with blocks (45 seconds on and 15 seconds rest)
– Forward Lunge
– Freddie Mercuries
– Calf Raises
– V-Ups
– Side-Middle-Side Squats
– American Hammers
ANNOUNCEMENTS: Mandatory Fridays by the River Reminder
COT: Prayers for ailing parents
WARMUP: WOR in parking lot
THE THANG:
Mosey to golf course parking lot, stopping for burpees along the way
At the parking lot – burp ‘n’ murk pyramid to 10
Mosey to #10, 2 down and backs to the culvert
Mosey back to greenway, stops for burpees and leg sets on the way
Greenway – walking lunges back to startex, with stops for monkey humpers
Mosey to playground, 7 minutes of mary (dealer’s choice)
MOLESKINE: The golf course hill ain’t no joke.
ANNOUNCEMENTS: Fridays by the River tonight (Shelby Park), Walk for Apraxia Saturday (Cornelia Fort)
COT: TAPs for Goose’s cousin, Black Box’s kiddo, Hot Route’s sanity
WARMUP: Mosey around the neighborhood
THE THANG: Overtime Pickleball
King of the Court with winner serving. Team that wins the rally stays on the court. Team that loses picks the exercise for the PAX waiting.
Good time had by all and I believe Ultratecht is now hooked on Pickleball. LOL
MOLESKINE:
Don’t focus on criticism from anyone you wouldn’t ask for advice from.
ANNOUNCEMENTS: Check slack. Lots of stuff going on.
COT: Prayers for the PAX.
Always an honor to lead you HIMs. See y’all soon.
