2.5 mile paddle in 1:05. ItalianJob got a cheap SUP at Aldi. Seems to work ok. No one got wet.
COT: how many PAX have done COT on water?
THE THANG: 20 Min AMRAP SANDOOM
10 reps each, repeat
SB Cleans
SB Good Mornings
SB Back Squats
SB OH Press
Finish and then Ruck Kingsley loop 2x trading off 60lb SB
Discussion on a book to read as a SL took place on the ruck.
COT: It’s COT. Duh.
WARMUP: run 1 lap around the perimeter of the parking lot. Circle up, Moroccan nightclubs, low slow squats, windmills.
THE THANG: Due to Quack Attack’s car, we had to start at the dark red lightning bolt. (See attached high tech AO recreation software) First call was to bunny hop suicides. After traveling to the first light, that was an extremely dumb idea. Modified to lunges. We would stop at each light pole, marked by the yellow circles. We would do 10 swings at each light, drop the bell and run back to the red lightning bolt, traveling in the direction of the blue arrow for the first. 10 merkins at the starting point and run to our bells. 10 merkins before advancing our bells via lunge walks now. 10 swings and run back to the start. 10 merkins at the start and run to the bell for 10 more merkins before lunge walking to the other side of the parking lot.
Next we gathered at the red hexagon. We would send 1 person to run the direction of the pink arrow to the other end of the parking lot and back. They were the timer.
The exercises we did:
Curls
Z – Press (with discussion about how it doesn’t look like a Z)
Chest Press
Calf raises
Swings
Squats
(In no particular order)
Next we gather at the location of the green arrow and did a similar suicide iteration at the first. This time we did overhead carry and squats. Merkins at the green arrow and again before advancing the bell with the overhead carry.
Did a couple moseys to the far end of the parking lot. Some people were chatting so called some burpees to grab the attention again.
Next we did some more calf raises to get these Pax ready for the Clave Boss!
Did another mosey and then some dynamic cool down, including toy soldiers, regular mosey and karaoke.
MARY: Airborne Hip thing and 1 last mosey
ANNOUNCEMENTS: 10 year, Christmas party, BBQ CSAUP, Final Countdown
COT: Stays in COT.
WARMUP: quick mosey to back of Ranch, we did ssh, Windmills, Potato pickers, Al Gore, MNC, merkins, and Peter Parkers
THE THANG: cone ladder workout with: burpees (6), alternating plank holds (20), LBC (20), Merkins (10), star sits (8), jumping lunges (20), Russian Twists (20), dips(10) and CDD (10). Inbetween each round you ran a lap. We made it 8 laps then finished out the reps and did a final lap 👊🏽
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Moseyed a lap around the scratchy lot, theSSH, Windmills, Cherry Pickers
THE THANG: to the bottom of the hill. 3 rounds up with exercises at the top and upon return. To the COG big lot (no chalk was used) for a starfish select a card 2.5 rounds.
MARY: having so much fun lost track of time so we didn’t see Mary.
ANNOUNCEMENTS: Yep. Cool Shirts and stuff
COT: patients and patience, family illnesses, celebrate the JOYs that are in your life every day.
WARMUP: None!
THE THANG: Zipper: 3.2-3.8 miles of neighborhood hate. 10 merkins and 10 squats at every cross street between Spring and Unity. If the reps dont kill you the hills will. Always a #crowdpleaser and you are better (albeit #smoked) after.
MacGuyver was the #King today- no surprise. B.O.B was up there and Grout was in top 3 or 5? #triplehate Bash Brothers: State Farm and Jackalope came back to swim at the pond for the second week in a row. Also great to see their dads. Keep your eye on Cousin Eddie. He’s rising fast!
MARY: Dont understand
ANNOUNCEMENTS: Brew Ruck tonight, Final Countdown
CSAUP 9/10
COT: Praise and Prayers for State Farm and Jackalope who will be making their way to the Citadel in a few weeks. Prayers for marriages, our children.
WARMUP: Didn’t do that…
THE THANG: Laps around Kingsley with some lifting at the turn each time (sets of 20 each)
1st lap: Curls, Overhead Press, Squat
2nd lap: High Pull, Swing, Squat
3rd lap: Curls, Overhead Press, Squat
Then we wandered in circles like a dog looking to lay down so we could get to 3.0 miles
MARY: Nope
ANNOUNCEMENTS: PotHole’s event is tonight. Everyone go if possible
WARMUP: everyone weighed in on the scale.
THE THANG: we talked about our feelings and getting stuck in random airports for days.
MARY: nope
ANNOUNCEMENTS:
COT:
WARMUP: 1 min plank of gratitude forevermore referred to as plankitude.
THE THANG: merkins (perfect form) , penguins, fire hydrants, suicide squats, mixed in with 2+miles of rucking.
MARY: plank
ANNOUNCEMENTS: newsletter
COT: Shady prayed us out
WARMUP: Moseyed and 10 count of SSH, MNCs and Windmills X 2
THE THANG: Did 6 rounds of a 4 corners of the upper loop with Merkins/CDDs for round 1 and 4, round 2 and 5 was BigBoys and American Hammers, rounds 3 and 6 were squats and calf raises. Did a ladder of select a card of exercises, select a card of quantity.
MARY: Not today
ANNOUNCEMENTS: All the usual.
COT: Shared with Flounder some personal issues and he shared the true power of Faith and prayed us out like a HIM of all HIM’s. If you ever get a chance to do a 1:1 workout with Flounder, I highly recommend.