Prolly get this in before EOM so corporate calls it legit.
WARMUP: it was 24 out, so no, never
THE THANG: 1 on the road, 3 on trails
MARY: she was at D2D with the studs
ANNOUNCEMENTS: no
COT: pre
WARMUP: SSH , mosey, etc
THE THANG: Take the loop around Kingsley, stopping for a session with rocks, a session on the straight away along the pond
MARY: Yes, she closed us out including a plank to failure to put an exclamation point on the morning.
Nice work FTC on your VQ — save for missing BB 😉
ANNOUNCEMENTS: some
COT: as always!
WARMUP: Disclaimer
THE THANG: Ruck through Whiteville Park, finishing with downhill lunges in Massey (yikes!)
MARY: Absent
ANNOUNCEMENTS: D2D, convergences
COT: Clemson admission decision, aging parents
WARMUP: ssh, imp walkers, hillbilly walkers – all in cadence. Then we moseyed to nice grassy area to plank while instructions for the workout were given
THE THANG: 2 stations, one on each end of the building and one home base. Each station has a list of 6 assignments consisting of various exercises and rep counts. Pax alternate running to one station, then the other, doing one assignment at each stop. In between each is a stop at the home base for 5 makhtar n’daiyes – I think we ended up with 65 of those. We had a few mins left at the end, so did a wall sit until 6 and continued our conversation on various nighttime entertainment alternatives in Charlotte
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Probably
THE THANG: Stood in a circle and played with two small bells. Periodically ran a lap
MARY: More bell work
ANNOUNCEMENTS: Battle Bot, Bethel, Garbage, Convergence, Jager
COT: Lots of family in out hearts today
Disclaimer and began with a run around the NaFo high school campus.
Warmup: SSH, Windmills, Imp Walkers, Low Slow Squats, cherry pickers, Peter Parkers, plank stretches
Run to bars; pax grab a cindy.
Thang 1: EMOM with cindy: do 20 KB swings, then rest until minute bell; then do 20 bent over rows, then rest until minute bell; then do 20 goblet squats, then rest until minute bell. Did three cycles for a total of nine minutes.
Mosey run down to Sugar creek Elementary School and back.
Thang 2: EMOM with cindy: do 30 SSH (no cindy), then rest until minute bell; then do 30 curls, then rest until minute bell; then do 30 LBCs w/ cindy, then rest until minute bell. Did three cycles for a total of nine minutes.
Thang 3: Bars: did pull ups, knees to chest, and toes to bar.
Run to shovel flag; flutters until 0600.
Fini
COT
WARMUP:
SSH
Arm circles
Squats
SSH
THE THANG:
15 minute oyo 10 rep intervals
Bicep curl
Tricep extension
Upright row
Lawnmowers
Upright row
Arm extensions
Merkins on bell
LBC w bell
Flutters w bell
MARY:
Absent
ANNOUNCEMENTS:
Alcatraz convergence
Garbage pickup
Hive convergence
Jaeger
COT:
Health
Parents
WARMUP: Obligitory SSH, Windmills and Imperial Walkers
THE THANG: 3 rounds of 4 corners. Mode of transport between each was decided on the fly. After a round, run a lap around the parking lot. 90 of AMRAP at each corner. Lots of Arms and Abs work this morning.
MARY: Not much time, so just a light A-frame stretch.
ANNOUNCEMENTS: Lot’s of things going on in March.
COT: Prayers for <@U686LEPLH> and his mom. Kids, travel & Bethel.
WARMUP: Skip to the Thang.
THE THANG: In an effort to return Minnow Pond to its roots, we ran, stopped for exercises, ran, stopped for exercises, repeat. I will write the stop then the qty & category of exercises.
Fort Mill Pharmacy-3 Core Exercises
Jackson St/Sidney Johnson-3 Upper
Harris St-3 Lower
First Flat up the Harris St hill-2 Core
Massey St-2 Upper
Bottom of Massey-2 Lower
Up Main St to Leroy St-1 Core
Leroy/Summersby-1 Upper
Back to Leroy-1 Lower
Back to COT for a few more core exercises
All got 3.5+mi. 1 got 4mi.
MARY: See above
ANNOUNCEMENTS: Yes
COT: 5th Core Principle
Straight from the email inbox, delivered from GoRuck’s Tribe workouts, we performed The Valentine’s Day Massacre-Post Mortem (or most of it, at least)
WARMUP: Carry all sand bags to our starting point for a few of the typical warmup exercises.
THE THANG:
Buy-In: 100 Sandbag Back Squats
Then, 4 Rounds:
200m Sandbag Shuffle
20 Sandbag Clean & Front Toss
20 Bear Crawl Sandbag Drags (each drag=1)
20 Sandbag Shoulder-to-Shoulders (each side=1)
Cash-Out: 100 Sandbag Front Squats (Punchlist did finish, I did not)
2 Things happened this morning that I greatly appreciate:
1. When starting round 4, it appeared that I had enough time to complete so I made a comment about taking my foot off the gas. Band Camp then said he’d murder me if I let up, I’m paraphrasing. I appreciate the reminder that just because I’ve done good work before, it’s not a hall pass to coast into the perceived finish line.
2. While executing the Cash-Out Squats, I was nearing squat #20 and my form was beginning to suffer. I was leaning forward at the waist and compromising form. Seeing this, Punchlist called me out by name stating my error noting this was not the proper way to perform a squat, especially with the added weight of a sandbag. This means a ton to me because that translates to someone caring enough about me to not let me live incorrectly. You may roll your eyes at the connection but I could have easily continued my incorrect squats and have nothing happen. Or, I could’ve easily injured myself. Regardless, I wasn’t realizing the benefit of doing the hard work and PL saw that. I appreciate that.
MARY: Assumed it was included in the above.
ANNOUNCEMENTS: Yes
COT: 5th Core Principle