Cuarenta y cinco’s debut

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WARMUP: grab extra weight from my car and put it in your ruck to meet the 45# requirement
THE THANG: ruck around Kingsley’s perimeter for 2 miles with a stop at CAH for 50 step ups in lieu of the upcoming Chad 1000x, ruck around LPL and back for another 10 step ups due to time.  Total 3 miles and 60 step ups.

ANNOUNCEMENTS: suicide prevention WOD Chad 1000x is coming up

COT: stays in COT

Tinsel out.

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Looked better on paper Dora

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WARMUP: Rucks on – grab weight plates coupons (Fishstix claims I must have borrowed them cause they are too heavy for me) and walk through parking lot (with a short coupon rifle carry) to O’Reilly parking lot for CoP

Rucks off – SSH, WM, up/down dog, merkins, MNC all IC

THE THANG: rucks back on and suitcase carry coupons onto Old Farm Rd.

At entrance to apartments, coupons down and perform 10 Squats (IC) and 10 Merkins (OYO)

pick coupons back up and suitcase carry to end of Old Farm Rd

partner up for Dora 1 2 3

(ruck stays on for duration – use coupons for exercise)

100 curls – partner 1 curls while partner 2 rifle carries coupon to tree and back. switch/repeat

200 OH Press – partner 1 OH Press while partner 2 bear crawls to tree and back. switch/repeat (this is where complaining/modifications started – no gloves was bad idea)

300 Shoulder Taps- partner 1 Shoulder Taps while partner 2 suitcase carries coupon to tree and back. switch/repeat (this is where no gloves was really bad idea)

Had to cut Shoulder taps short for sake of time and head back toward CoT.

MARY: Tinsel showed us a shortcut on the way back so we had time for some chest press flutters and American Hammers IC and finally broke in Tinsel’s new rucks with some pickle pointers.

ANNOUNCEMENTS:
Shoes for F3 Kenya continues until Tuesday – need shoes for all ages

Adopt-a-road trash cleanup – this Saturday 0745 Peachstand

read newsletter for other fundraising/service opportunities including charity skeet shoot, dam2dam, etc

COT: Don’t do it alone

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45s

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WARMUP:
15x
SSH
Low slow squat
Cherry Pickers
Moroccan Night Clubs
Peter Parker’s
Hillbilly Walkers

THE THANG:
45s
Count off in groups of 3
# of reps – 15
Do workout #1 together to start
Run down to loop and back
Do workout #1, #2 together
Run down to loop and back
Add new exercise after each run
Do exercises I. Cadence as team of 3
1. Merkins
2. Bobby Hurley
3. Flutters (DC)
4. Burpees
5. Lunge jumps (DC)
6. V-ups

MARY:
Plank for 6
15x Mtn Climbers

COT: prayers: parents and kids. Dads are learning they can’t effectively parent by yelling at their 2.0s. Have grace, understanding, and know when to listen and keep your mouth shut. Praises: Keep trying new approaches with 2.0s, ask how you can help them. Let them know when you make mistakes.

Serenity Prayer:
“God, Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”

Cubbie out

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Sweet home AL

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WARMUP: pledge
THE THANG: Alabama route 2mi. BASS exercises Bombjacks, American hammers, Squats, SSHs. 10 ea. 2 stops. 2 laps or 2nd lap circle up main and back to COT x2 for 3mi total.
MARY: PAX choice
ANNOUNCEMENTS: trash pickup this Sat. Shooting in Nov.
COT: praises prayers.

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↕️↔️↖️↘️⬅️

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WARMUP: slow mosey, SSH , Windmills, Moroccan nightclubs, broga
THE THANG: quick intro to the light poles that had arrows pointing in various directions. All sets of 10 for each exercise. First round we ran between light poles. Next round we did a lap between poles. Exercises added at each pole. 10 arrows in total. Merkins, big boys, plank jacks, ssh, squats, lbcs, flutters, mtn climbers, American hammers, and burpees.
MARY: no time
ANNOUNCEMENTS: trash pickup and sleet shooting.
COT:

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Where everybody at

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WARMUP: looked around a bit
THE THANG: 5k at conversational pace around the schools, ending at
MARY: light broga to stay loose
ANNOUNCEMENTS:
COT:

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Back Breaker

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WARMUP: helmet kept making fun of my warmup exercises so we stopped warming up since he poked the bear…So the pain started early
THE THANG: elevens with block swings and Bobby Hurleys, a couple of rounds of pull ups, dips, merkins, chest press with block, and upper row exercise with block (new name the “Kaiser”)
MARY: yeah we did a lot of painful ab stuff
ANNOUNCEMENTS: highway cleanup this weekend
COT: 1 Peter 5:7 cast your cares on him
Carry each other’s burdens and don’t be afraid to share yours with other men

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Limited miles and no smiles

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WARMUP: Quick warmup ruck around the back of the school to the front entry drive for COP.
– SSH
– LSS
– Plank into downward dog, honeymooner, L arm high and R arm high.
– Windmill

THE THANG:

Ruck to trailhead park. While in route, there was some chatter/concern that we were headed to “the hill” for a second week in a row. As much as I love taking the hill, I had something a little different planned…an early intro to prep for The Chad.
– 100 step ups
– 100 squats (ruck on)
– 100 irkens

With 30 minutes left on the clock, we rucked back to the school for some field work.

Cones were placed every 20 yards (approx). 4 segments out / 4 segments back. 5 ruck man makers to start and at each turn.

Out:
– MOT = bear crawl / 10 ruck on merkins at each cone

Back:
– MOT = Lunge walk with ruck overhead / 25 ruck rows at each cone

Out:
– MOT = Bear crawl ruck drag / 10 BBSU at each cone

Back:
– MOT = Lunge walk with ruck front carry / 25 DC flutter press at each cone

ANNOUNCEMENTS: Support the shoe drive.

COT: Prayers for safety, health, peace and trust in the Sky Q.

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Bitcoin’s Board of Pain

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WARMUP:
Long Mosey to WarmORama
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Bear Crawl across the parking lot and back to the “Board of Pain”

3 sets each of 5, 10 15 Reps with increasing number of Burpees between each exercise

Merkins,
Shoulder Taps
CDD
Mountain Climbers
Low slow Squats
Calf Raises
Lunges
Monkey Humpers
LBCs
Freddie Mercury
Box Cutters
Flutter Kicks

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