Substitute Q

WARMUP: Widmills, stretches, merkins
THE THANG: Repeat of previous week, PT with logs. We broke off into two teams, each team carrying a log. We went over the basics of proper log lifting, carrying and PT with a log. Two teams each carried a log about the Tegacay Ele. property. At various locations exercises with ruck + log were done. Two arm Push Up (aka log overhead press), Forward Bender (log chest high), Straddle Jump, Side Bender, Overhead Toss, Curls, and Log Crunches. Logs were transported back to resting spot.
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Currahee Anniversary Party

WARMUP: Hula-hoop , Hoop-hula, windmill, tripod stretches , merkins
THE THANG: We went over the basics of proper log lifting, carrying and PT with a log. Two teams each carried a log about the Tegacay Ele. property. At various locations exercises with ruck + log were done. Two arm Push Up (aka log overhead press), Forward Bender (log chest high), Straddle Jump, Side Bender, Overhead Toss, Curls, and Log Crunches. Logs were transported back to the resting spot.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Attendance Taker

WARMUP: Ran a short loop around the parking lot
THE THANG:
Rucked around the property , did a series of exercises and some partner work on the field, overhead carry, suitcase carries while the partner stayed back and did a series of excersises.
MARY:
ANNOUNCEMENTS: D2D, Bethel Men’s Shelter
COT: Closed in prayer

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Ashley Cummings and Nasty Gloves

Great to see DaVinci and Tinsel back out in the gloom but before we started warm up they stepped off to get some miles in and discuss recent design innovations in exterior illumination.

We did a couple of core warm ups then did a lap of catch me if you can. P1 does 5 HR merkins while P2 travels with both bags. P1 sprints to catch then swap. Always a quick way to get warm.

We moved to far side of field for main work. Crazy 8 which is 8 rounds of 8 reps of 8 exercises. 8 exercises were swings, merkin w/ruck pull thru, curls, lunges w/ruck overhead, bent over rows, mountain climbers, squats, and flutters w/press. Somehow merkins w/pull thrus are now forever to be called Ashley Cummings at Currahee. Show up and we’ll try to explain. Around the 2nd round fishstix offered Cicada some extra gloves he pulled out of somewhere. Cicada spent the next 2 rounds trying to determine what smelled like raw sewage, then the next 2 rounds getting over the dry heaves. Either fishstix used these to bear crawl thru the Golden Corral run off or used them to harvest choice meat from the TC deer culling. Pretty impressive for a set of gloves to funk up the outdoors. After throwing them away we finished the WOD and cashed out with 8 man-makers. Then we did various movements across the field: bear crawl, oh carry, fireman carry, and backwards oh carry. Recover, recover.

Back to COT. Great group this morning. Lots of mumblechatter helped the time fly by. Thx for the opportunity Sprocket.

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Fab Five at Currahee

WARMUP: Quick mosey to the front of the school for some temporary shelter from the rain..declaimer, we will be getting wet.
THE THANG:

six exercises all 10 count reps
1. Overhead Press
2. Squats
3. Bent over Rows
4. Curls
5. Flutters
6. Man Makers

After completing the exercises, mosey with ruck and sandbag to the parking lot, drop sandbag, bear crawl up to second level of parking lot, drop ruck. Tempo run between the three islands. Back to starting point, ruck on, reverse bear crawl back to sandbag, carry sandbag and ruck back to front of school.
Rd 1 – exercises 1-3
Rd 2 – exercises 4-6
Rd 3 – exercises 6-1 (backwards)
Rd 4 – exercises 1-6

Back to COT

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Mule Run

WARMUP: None
THE THANG: Each pax carry Ruck + Sandbag on a 3 mile route
Route: Tegacay Elementary > Hubert Graham Way > Rt 160 > Dam Road> Behind Walmart > Hubert Graham Way > back to COT
MARY: No Time
ANNOUNCEMENTS: Bethel Mens Shelter, D2D Bar, Trash Pick Up, Leadership Training
COT: Closed in prayer

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Mule Run

WARMUP: None
THE THANG: Each pax carry Ruck + Sandbag on a 3 mile route
Route: Tegacay Elementary > Hubert Graham Way > Rt 160 > Dam Road> Behind Walmart > Hubert Graham Way > back to COT
MARY: No Time
ANNOUNCEMENTS: Bethel Mens Shelter, D2D Bar, Trash Pick Up, Leadership Training
COT: Closed in prayer

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4 mile loop

WARMUP: None
THE THANG:
4 mile loop from Tegacay Ele. Gold Hill down to 160>to Dam Road> behind Walmart> Hubert Graham> Gold Hill > Around the School > COT
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer

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4 mile loop

WARMUP: None
THE THANG:
4 mile loop from Tegacay Ele. Gold Hill down to 160>to Dam Road> behind Walmart> Hubert Graham> Gold Hill > Around the School > COT
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer

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