- QIC: fishstix
- When: 2023-09-25
- Pax: fishstix, Flounder
- Posted In: virile agitur
Rucked to Walmart and back to COT. Discussed weekend events.
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Rucked to Walmart and back to COT. Discussed weekend events.
Rucked to Walmart and back to COT. Discussed weekend events.
Rucked to Walmart and back to COT. Discussed weekend events.
Great start to the morning with a few Kotters arriving before kick-off. Short disclaimer and a lap around the parking lot. Circle -up for warm-ups (SSHs, Imperial Walkers, Windmills, MNCs, and some burpees mixed in.
Next, we moseyed to the church parking lot.
DORA 1-2-3 merkins (100), Squats (200), and LBCs (300).
Partner 1 – ran around the parking lot
Partner 2- performed exercise
Flapjack
AROD 3-2-1 merkins (300), Squats (200), and LBCs (100).
Partner 1 – ran backwards around the parking lot
Partner 2- performed exercise
Flapjack
Back to COT
WARMUP: Backdraft buffet
THE THANG: Barkley buffet
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Up 160, loop around Walmart, optional dip into GHMS, back to COT. 4.5-5 miles.
Welcome FNG Tinman! Thanks Assassin for the opportunity to lead!
WARMUP: jog
THE THANG: run
MARY: yes
ANNOUNCEMENTS: Yes
COT:
WARMUP: traditional – SSH , hillbil & imp walkers, broga
THE THANG: deck of pain / splint cards in half for 2 rounds. Rd 1) upper body R2) lower body and Mary
MARY: included in workout
ANNOUNCEMENTS: 200 pound sand bags are on sale
COT: message was preparation
WARMUP: SSH, Imperial Walkers, windmills, plank Stretches
THE THANG:
Simple lap around the prison walls. First stop, pull up bars – 3 reps
Second stop- stairs near hill, Hand release merkins – 5 reps
Third stop- bottom of hill, diamond merkins – 5 reps
Forth stop – top of hill, wide arrow merkins- 5 reps
last stop- back to parking lot, man makers and squat thruster – 5 reps each
+1 rep each lap
Last lap was shorted time
MARY: body destroyer
WARMUP: none
THE THANG: run to river district and back
MARY: it’s a running AO- some did broga #freedtolead
ANNOUNCEMENTS: yes
COT: 5th core principle