WARMUP: N/A
THE THANG: Miles and Smiles
MARY:
ANNOUNCEMENTS: read your newsletter tonight
COT: Patience
WARMUP:
THE THANG: 160 to Old Tara Ln and back
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: Ruck and Run
MARY:
ANNOUNCEMENTS: Golf Tourney…Fundraisers
COT: Health, loved ones, New Opirtunitys
Warmup at Flag – then Mosey to Theatre
Demo during warm-up: Imp- squat-walker, SSH-Shuffle, Lt.-Dan-Ono
Thang #1: Hip Hop : Song – Mosey to Far Light pole & back
ABS/WARMUP-1990
You can’t touch this, MC Hammer
~4:30
Alternating SSH with side-Shuffle
(Almost 2 m in)…“break it down”, = Burpee until
“stop, Hammertime” = A. hammers, until the next, can’t touch this
Alternate A.H.s with Flutters switching w/ “can’t touch this”/“break it down “
LOWER-1992
Baby got back (4:20) Sir Mix-A-Lot
Intro = ISqWs
Every time the title hits (12 X) do 2 Lt. Dan-Ohno.
During Verses: monkey humpers
CHESTY-1986
Push It (4:30) – Salt n Peppa
Every time title hits (14 X), do 2 Merkens, Plank Jacks in between
Verses: MTN. Climbers
Thang #2: Run & Gun Jack-Webb
Mosey around perimeter of AO, stopping at select Lights to add to JW 1/4 – up to 5/20 & back down… Other MOT’s as mood dictates
1 CDD(1) & V-sit(4) – up to 5/20
2 Back down…: Jump-squats & calf- raises
ANNOUNCEMENTS: newsletter
COT: prayers for aging family & wisdom/patience/humility with life’s challenges & opportunities
WARMUP: Waited on Wooden leg-late
THE THANG: Rucked almost 4 miles. 3.8
MARY: nope
ANNOUNCEMENTS: read newsletter
COT:
WARMUP: rucked
THE THANG: rucked
MARY: rucked
ANNOUNCEMENTS: probably
COT: Reminder to lean on your fellow pax in time of need. Take advantage of the fellowship and support. It’s ok to not feel motivated and rely on others to pull your through to better days.
WARMUP: Yep, we had a little warm up so as not to blow a hammie.
THE THANG: Chest exercises, lunge walks bear crawls, burpees, shoulders, legs and core.
WARMUP:
THE THANG:
We set out from Earth Fare, packs on our backs, and headed down Hwy 160. From there, we hung a left on Stonecrest, then climbed the hill up Huber Graham to Gold Hill. After a quick pause (actually none) to catch our breath and trade a little mumble chatter, we made the return trip, finishing back at the COT. Total mileage: 3.6 miles of rucking.
MARY: none
ANNOUNCEMENTS: Convergence, Bethal Men’s, Golf Outing
COT:
WARMUP: Some light stretching
THE THANG: mosey to the big parking lot, start at the far south end, MOT called to next row of parking spots and then an exercise
1. Merkin inch worm 10BBSU
2. Lunge walk 20CDD
3. Crab walk 30 Hello Dollies
4. Burpee Broad Jump 40 Monkey humpers
5. Reverse Lunge 50 Flutters
6. Bear Crawl 40 American Hammers
7. Squated side step (face left) 30 Wide Arm Merkins
8. Duck walk 20 Plank Jacks
9. Squated side step (face right) 10 Diamond Merkins
Repeat on the way back, reverse MOT as much as possible
ANNOUNCEMENTS: Convergence, golf, HIM Camp
COT: What’s said here stays here
WARMUP: Negative.
THE THANG: 4 PAX & 2 Sandbags made their way to the Colosseum then back to 160 but not before walking backward with the sandbag up the hill. Yes, that hill.
We then crossed 160 and made our way into Brayden for a walk around and another uphill/backward trek.
We logged a few more steps, too.
MARY: Nope.
ANNOUNCEMENTS: Yes
COT: Yes