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
WARMUP: Eh
THE THANG: Hubert Graham over and over with ruck and sandbag
MARY: Broga
ANNOUNCEMENTS: Newsletter
COT: Yup
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.
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
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
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
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
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
WARMUP: Quick mozy followed by SSH, low slow squats, Moroccan night clubs
THE THANG: Overhead ruck around the smaller parking lot loop. Every time you lower your ruck, do two burpees.
Mozy to front school entrance closest to the baseball field. Challenge was to know the 12 days of Christmas song and what happened on the first, second, third, etc day of Christmas. To start, the group decided what the first day answer is (partridge in a pear tree) and ran to the first post in front of the school to check their answer. The answer was correct, so the Pax did one lunge, rucked back to the fire hydrant, dropped their ruck, then ran back to the start. Rinse and repeat with the second day of Christmas (turtle doves). Run back to pick up ruck then run to the second post to check the answer. There the Pax did 1 lunge and 2 ruck getups. Rinse and repeat with cumulative exercises to the 12th day.
Exercises were 1 lunge, 2 ruck getups, 3 Diamond merkins, 4 flutters with press, 5 ruck swings, 6 plank jacks, 7 upright rows, 8 triceps presses, 9 curls, 10 8-count burpees, 11 ruck swings (whoops, didn’t mean to repeat), and 12 curb dips.
Pax did great until 9 “ladies dancing”, when the penalty was to run back to the start for five burpees then return. 11 and 12 weren’t any better, but with us running out of time, we did stationary burpees instead.
MARY: Out dancing with the ladies
ANNOUNCEMENTS: Lots!
COT: Marriages, travel, family visiting.
It was a cold and dark morning, but the HIM were there bright and early ready for a nice warm glass of pain.
The Thang:
Rucked over to the Huber Graham Way for some 7’s with Hill Repeats
– 6 Squats at the top of the hill and 1 lunge at the bottom of the hill
Rucked back over to the school for some more pain. We formed two lines for Indian Bear Crawl between the light posts.
Rucked back towards COT for some tree huggers with overheard ruck carries.
Back to COT for prayers and praises.
– JWow