WARMUP: Ruck Lap
THE THANG:
Went through the whole deck of cards
Hearts= man makers
Diamonds=LSS
Clubs= big boy situps with ruck overhead
Spades= ruck swings
Jokers = 200 meter ruck overhead walk
workout to 104 reps of each exercise
MARY: none
ANNOUNCEMENTS: newsletter
COT: closed in prayer
WARMUP:
– SSH / CP / IW / WM
– mosey to amphitheater
THE THANG:
– modified suicides with 10/20/30/40/50 reps each
– 5x man-makers every 5 minutes as break
– squats / mountain climbers / plank jacks / standing side crunches
MARY:
– mosey back to COT / Airborne hip exercise
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP: lap around the parking lot.
THE THANG: 7s – 1 merkin, bear crawl to far sideway, 6 dips, crabwalk back. Repeat, add one merkin, subtract one dip.
Lap around car loop
Pillars – alternate between squats and curls, 10 each
Lap around car loop
Ruck carry above head the length on parking lot, repeat x 3
Ruck to back of school, down stairs, loop back to Memorial Gardens and return to COT.
WARMUP: None
THE THANG: Speed ruck intervals of a 4 mile route.
From Tega Cay Elementary to the head trail, heart attack hill, loop around back past the school and down the hill toward Walmart and back to COT
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: None
THE THANG: 7 Workout Stations to include: Big Curls, Merkins, Triceps, Flutter Kicks c/Chest Press, Squats, Burpees, and kettlebells. After 10 reps at each station, campers had to carry heavy things to the end of the alley and back. Every 15 mins PAX played follow the leader around the track. Some campers wanted to carry heavy things as well. Tunes and Burpee Video provided by 2.0. No one was lost or hurt through out our journey.
MARY:
ANNOUNCEMENTS: Upcoming Q School events, Newsletter, and praises all round.
COT: Prayer requests for pax members and family with upcoming surgeries. Closed in prayer, and ended with constructive feedback about @Sofrito’s VQ.
WARMUP: Intro and light warm up as a PAX was parking. MNC, Produce Pickers and Wind Mill.
THE THANG: Started rucking up and out of the parking lot to 460 and turn right. At the light, 10 Squats. Continued down Hubert Graham stopping to do 15 Incline merkins, 20 calf raises and repeated a second time before entering the learning center parking lot. Rucks off for some curls, overhead press and flutter kicks. 10 count and a message. Remember not to focus on what you have not done but enjoy the moments when your in them.
Rucks up and repeat the 3 exercises 2 time up to 460. Over head carry to the entrance to the school.
MARY: 1 full round. LBC, X’s and O’s, dying cockroach, Pump and Rosa, ruck twists and penguin.Ended with stretching.
ANNOUNCEMENTS: Convergence
COT: Prayers for Jane and her surgery. Prayers for Noah going to camp.
WARMUP: None
THE THANG: Each person carried a ruck + sandbag. Every 10 minutes we switched sandbags 40# with 60# among the pax.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: SSH, windmills, broga
THE THANG:
Move all weight as a team around school to first location
Mosey to Fire Ant Hill
1- 22 Single arm ruck pulls (11ea)
2- 18 Reverse lunges (9ea)
3- 14 Ruck squats
4- 10 OH ruck press
Mosey to “Field of Dreams”
12 min
Jerome WOD
Pair up with like-sized pax
75 yds
-Casualty carry down
Spring back
-Farmer carry two rucks 25 yards then 10 burpees. Repeat two times
-fireman drag buddy half way back
-run to recover rucks
-spring 75yds home.
Deck of Cards – F3 edition
Mosey to COT
MOLESKIN: Lots of great work put in after a Memorial Day Murph yesterday left slinky arms across the board. All of the sandbags were used, moved from station to station, and apparently had a re-visit to Fire Ant Hill.
Mosey to Field of dreams, where we picked up the Jerome WOD, named after Jerome Gonzalez who passed away at the Bragg heavy a few years ago.
Ended on F3 deck of cards style for these few minutes remaining, with Mainframe electing all exercises to be done with ruck on – as if the workout wasn’t fun enough.
Fun times, if you missed it, you missed it.
ANNOUNCEMENTS: Kenya convergence 6/10
WARMUP: Jog around the parking lot, SSH, Windmills, Imp Walker
THE THANG: 3 Rounds of war with the deck of cards
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
WARMUP: Put on your Ruck
THE THANG: I wanted some miles because it’s been awhile, so thats what everyone got. We logged a touch over 3 miles by my watch with small PT stops every 10 minutes or so for some
High Pulls, squats, over head press, curls, etc.
ANNOUNCEMENTS: Run on Saturday in the Cannoli Run to get Twister off our backs!
COT: Keep praying for Luca