Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Lucky the leprechaun partied too hard last night and lost all of his gold. He needed our help collecting it and he left clues across campus on where to find it and what to do to retrieve it.
– 1 burpee per shamrock
– 1 set of stadium steps down and back
– 50 dips and 50 step ups
– 1 set of mucho CHESTO
– 25 – curls, OHP, squat thrusters, and KBS
– 7s at the hill with iron mikes and squats
MARY:
Flutters, dollys (2x), Freddy mercs, plank, big boys, something Lizzy led, pickle pointers
ANNOUNCEMENTS:
Sign up for Escape from Haw Ridge
COT:
St. Patrick’s Breastplate Prayer:
THE THANG: Ruck retention pond loop down the hill from the fire hydrant across and up the other side. At the top do one 40lb sandbag burpee. Repeat adding an extra burpee til you get to 5.
Finished with another heavy mile.
MARY: Flutters with Ruck, Ruck sit-up and press, LBCs, Rows, OH press, curls.
ANNOUNCEMENTS: GTE in April
COT: sometimes we can be stubborn and resistant to change. Be open to trying to new things and going along with change. I made an open invitation to the PAX to grab a Q and let’s do more of this heavy stuff/PT as they wish at Shamruck.
THE THANG: Part I: Mosey to the Pavillion. Complete sets of 12,10,8,6,4,2 of Step Ups, Derkins, Dips
Part II: Grab 2 CMUs. Murder bunny Merkin 6 parking spaces. 25 bench press, 25 curls. Lunge walk back to first CMU. 25 American Hammers, 25 Flutters. Lunge walk back and repeat exercises. Farmer carry back and rack em.
Part III: Elevens- squats and iron mikes OR rocky balboas
MARY: hello dolly’s, snow angels, captain thors
ANNOUNCEMENTS: respect q Wednesday with Stitch
COT: Post downrange even if it’s locally.
