Category: 1st f

D2D prep

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WARMUP: mosey to Ace Hardware. 51 SSH, IW’s, HW’s, shuffles and karaoke.
THE THANG: mosey to DD’s 15 six count burpees, 15 big boys, 15 LSS, mosey to apartment office 15 six count burpees, 15 big boys, 15 LSS mosey to church picnic area. 15 dips, 15 big boys, 15 LSS. Mosey to Teeter parking lot Dora / 100 merkens, 100 LBCs, 100 squats.
MARY: nope
ANNOUNCEMENTS: convergence
COT: what happens stays

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Eastside Mafia Snot Woggler

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WARMUP: in cadence – SSH, windmill,
Hillbilly Walkers, imperials, merkins
THE THANG: mosey to the Farm house hill, partner Dora x 4:
100 SSH
200 marks
300 squats
400 lbc
Mosey back corner of red stone parking lot

4 Corners of Pain
25 hand release merk
50 jump squats
75 big boy sit-ups
100 flutters

MARY: pax called Marvelous mary exercises

ANNOUNCEMENTS: VQ
Tomorrow for <@U087NCUTMPT> at <#C02P7E6JT55>
Get ready for American jackal gear coming to f3 store
Convergence coming to hive
D2d
jaegermeister

COT: long and distinguished

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in the nick of time

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Opted against sandbags this morning – everyone nursing injuries/recovering from illness.

Super windy but stayed dry.

3.5 mile zipper route. Great conversation.

Rain poured on the drive home. Some mornings you get lucky.

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Audible

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Due to lightning in the area YHC called an audible and we took it to the parking deck for a simple but effective beatdown.

We warmed up with SSH, Imperial Walkers. Windmills and Mountain Climbers.

The Thang:
Lunge Walk 20 Paces
10 Star Jumps
Repeat for 5 rounds

Lunge walk 20 Paces
15 Merkins
Repeat 5 rounds

Bear Crawl 20 Paces
20 Squats
Repeat 5 rounds

Lunge Walk 20 Paces
10 Carolina Dry Docks
Repeat 5 rounds then back to the lunge walks and Star Jumps.

Back to COT for a little Mary.

Announcements and prayers were made.

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Heavy things carried for no reason

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WARMUP: N/A
THE THANG:
Guys paired up. One would carry and the other was off for 6 minutes at a time. They started with a coupon and once they had both carried it once, they swapped coupons with another group.

Coupons:
– 80lb sandbag
– 40lb sandbag
– 5 gallon water jug (~40lbs but doesn’t carry like a sandbag)

Rucked the zipper with the coupons for an hour

MARY: N/A
ANNOUNCEMENTS: Newsletter

Thank you Crystal Lake for the opportunity. Always great fellowship at this AO!

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Prarie Doggin at Training Ground

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WARMUP: None
THE THANG: Three mile loop: 160 to Spratt, right at the gas station, right onto Harris St, down the hill to Harris St Park, right onto the trail that gets to WEP through the woods, to the WEP amphitheater, follow path around WEP, right onto 160, left onto Clebourne St, follow it to Main St, right onto Main St, back to COT.

Stops every 10 minutes for 10 reps of each:
Ruck swings
Ruck upright rows
Ruck squats
Ruck curls
Ruck overhead presses
Those without rucks who carried sandbags did 10 bag tosses and 10 plank bag pull throughs

MARY: none
ANNOUNCEMENTS: read the newsletter and get involved
COT: P&P lifted up
Thanks for the opportunity to lead
NASA

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