1.9 mile loop with 5 ruck pain stations
10 lunges
10 curls
10 Merkins
10 flutters
10 overhead press
THE THANG: We hit the turf field at PK Middle for some pick a ticket from the bucket running. Got in 2.5 miles all said and done. Great work and mumblechatter. All enjoyed.
ANNOUNCEMENTS:
Fogerty is your host for Adopt A Highway F3 trash pickup this Saturday at Harris Street Park. 07:45. Great fellowship opportunity and community service.
Dojo is interested in having you sign up for the Canoli Run, one week from this Saturday.
COT:
We had one Pax share a pretty critical situation that needs prayer and love.
Many pax have graduation, college and high school.
Always a pleasure to be in the gloom
-30-
WARMUP: run 1 miles to the track at Forest Creek
THE THANG: 100m x 4 with 100m recovery (5k pace), 200m x 4 with 200m recovery (5k pace), 400 x 3 with 400m recovery. Them jog back to COT for 0.75m. Total miles 4.75m
MARY:
ANNOUNCEMENTS:
COT: praise for patients, pray for mental health, pray for work.
WARMUP: None
THE THANG: Run to River District and come back before 6:00
MARY:
ANNOUNCEMENTS: Trash pickup, Cannoli run
COT: Prayers for parents health, dealing with teenagers
Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.
SSH x20
Mosey to the Pavillion
3x 20 seconds on 10 seconds off
Merkins
Werkins
Irkens
Derkins
Diamonds
HR Merkins
Squats
R leg lunge
L leg lunge
Calf raises
Step ups
Monkey humpers
BBS
Hammers
Flutters
Hello Dolly
Leg lifts
Toe touches
Mosey back to COT
2x
SSH
Seal jacks
Mountain climbers
Burpees
6:00am
Great work everyone!
WARMUP: many side straddle hops and beautiful stretches
THE THANG: legs first half, upper body second half, had to be there
MARY: mother of Jesus
ANNOUNCEMENTS: several events, read your newsletter
COT: travel safety, leadership, etc.
The Webby
WARMUP: Windmills, MNC, IW
THE THANG:
2013 M buy in/Cash out
3 rounds of the following:
26 Burpees
26 BBS
26 Squats
26 Merkins
26 Lunges (each leg to many complaints)
After rounds 1&2 run length of field, after round 3 Cash out
MARY: Core work was called
ANNOUNCEMENTS: 5/10 Garbage pickup, 5/17 Cannoli Run, 6/7 Tortoise and Hare, 6/15 Hog & Coyote and something else Dark Helmet forgot
COT: 5th Core, of course!
WARMUP:
Warmup skills were a little rusty, but we managed:
SSH x15
Imperial Walker x10
Windmill… in a tornado x10
Hillbilly walkers x10
Broken Seal Jacks x15
THE THANG:
Mosey to back parking lot. All of us big-backs got excited for a pizza box. Some were hoping it was scratch and sniff. Dora instead with partner run:
150 goblet squats
100 LBCs
100 pesa rusa swings (brought out some Spanglish for cinco de mayo!)
100 flutters
100 pesa rusa dead lifts
Rinse and repeat waiting for the six
Mosey for a cinco surprise:
Macarena merkinfest … think Thunderstruck, but with dreams of queso and salsa!
Incline plank with merkins … and the Macarena
Regular plank with merkins … and more Macarena
Mosey to the COT for Jack Webbs, audible to the grass for Jack Webbs
MARY: 5 minutes of Mary – Pax calls it
ANNOUNCEMENTS: See newsletter
COT: Great group of men celebrating each other and pushing me to be 1% better everyday. Thanks for the opportunity to lead.
YHC was honored to be asked to Q the STL. When we run from Flight Plan and do Brayden loops, Bassomatic adds an additional loop around the neighborhood which I have dubbed “Bassomatic loops”. This loop was chosen for the downpainment today.
WARMUP:
No warmup at STL. Disclaimer is given and we go. Run to Brayden entrance.
THE THANG:
Three stops around the loop. At each stop do:
5 burpees
10 Merkins
15 Squats
20 LBC
Goal is 4 loops
ANNOUNCEMENTS:
– Read your newsletter
– Mothers Day this weekend