We CANNOT wait and hope to see all of you there (start time 7:30pm)! Many of you have asked: what do I wear? Can I bring anything? How can I help? Hopefully this will give you some guidance and context. In addition to the below we are looking for a few extra coolers (ideally big ones) and extension cords (6 or 7). If you could bring them in before the party, that would be ideal so we can use them for set up on Friday and Saturday. We’ll just grab some blue tape from the storage closet and put your name on what you bring in!What should I wear? Dress is definitely “festive”, but you’ll see a huge range in attire. We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day. Our guidance would be to wear something you’d wear to a New Year’s party. Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at your boss’s house. Women wore everything from party dresses to jeans and blouses, and men ranged from tuxes (yes, it was Chris Franey) to jeans and a button down.
What can I bring?We have domestic beer, wine (red and white) and will be serving a signature cocktail “The Cove Crush”. If you have something specific you drink, feel free to bring it!!! We will not be serving dinner, but will provide some really light snacks. If you want to bring something (a tray of cookies, veggies or some finger foods, please do so!). We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great.
How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in. There are three ways you can help us make this party a huge success:
We will have a few volunteers that will help us with ‘party maintenance’ oversight. They will be tasked at doing a once over of tables to rid empty bottles, restocking coolers, refilling snack bowls, etc. You might be asked by one of them to help change out a garbage or refill a toilet paper roll, so if you agree to do that, you’re already helping more than you know!
Bring what you like. See above for what we’ll have, but if something specific will make you enjoy the party more, just bring it! We want you to have what you love, but can’t provide everything for everyone.
Have fun. NOTHING is more important to us than you having a great time. We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony. Embrace the cheese. Catch up with your fellow athletes, and meet some new ones. And, as always, what happens at the Cove, stays at the Cove.
MU- 5 Slow Banded Ring Trace + Max Kipping Ring to Chest Pull Ups (hold a hollow position during the pull up)
Pull Ups- 5 Strict Pull ups + 3 Tempo Pull ups (3 seconds on the way up, 3 seconds on the way down)
Toes to Bar- 7 Straight Leg Kips (get legs higher than last week) + Max time in L sit (hanging from pull up bar)
EMOM for 10 minutes:
Max Double Unders
Coach’s Tip: Challenge yourself on the OHS, but you should be able to snatch the weight up and hit 5 reps in a row. If you need to clean up the bar and then jerk it overhead, that is fine, but you should be able to do that quickly and easily.
Robert N. and Sean D. breaking in the AirDyne bikes!