WARMUP: We all showed up ready to roll
THE THANG: 3 ruckers + 2 runners. One sandbag involved thanks to Dojo. Lots of fellowship shared along with fitness on a beautiful Spring morning.
MARY: She stayed home
ANNOUNCEMENTS: Convergence, Invergence, Bethel, Blood Drive
COT: jobs, 2.0 weddings
WARMUP: SSH, IW, squat, arm circles
THE THANG: took a lap around looking for any potential double downers from Soul to Sole.
Ran to bottom of stairs. 5 squats at bottom, run stairs, 5 merkins at top. Alternating lunge walk and bear crawl to next set of stairs. Rinse/repeat x5.
Dip derkin, step up series at amphitheater benches.
MARY: she was there
ANNOUNCEMENTS:
COT:Jobs.
WARMUP: SSH, IW, squat, arm circles
THE THANG: took a lap around looking for any potential double downers from Soul to Sole.
Ran to bottom of stairs. 5 squats at bottom, run stairs, 5 merkins at top. Alternating lunge walk and bear crawl to next set of stairs. Rinse/repeat x5.
Dip derkin, step up series at amphitheater benches.
MARY: she was there
ANNOUNCEMENTS:
COT:Jobs.
I was not alone in this Thursday morning as five others showed up for an 0615 sunrise to run around Kingsley.
I placed three buckets full of adventurous exercises with -some- complaints about how surprisingly hard pain I seemed to be delivering via slips of paper that were randomly chosen.
We prob got in about 1.5-ish miles of running as we chased each bucket to reveal a rough painstation.
Thx for the opportunity to contribute to the cause.
___
WARMUP: none
THE THANG: 2 Runners 4 Ruckers
MARY: None
ANNOUNCEMENTS: D2D Celebration Saturday 12:00
COT: Prayers for Cable Guy
WARMUP: None. Only HIMs, none needed
THE THANG: 3 runners tackled 4-5 miles down Jackson, up Harris, back via spratt and misc trek through Whiteville Park.
5 ruckers tackled the Jackson/Harris/Massey loop plus some WEP time.
All left COT under the initial rays of Mr Sun up at least 1-0 on the day. Sprocket and Old Bay left up 2-0 after a double down.
COT: Blessed by the presence of Cornhole! he reminded all pax of the truly powerful source The Fort is to fuel each of us. he knows it well bc of the absence in his daily life since his move to Chester. may those of us who drink from this fountain truly appreciate what it offers!
Thanks to virgin Dawn Patrol pax (Quack and CK) for adding DP to their itinerary. we’re gaining traction — 8 pax is a new site record!
Thanks to Cake Boss for passing the baton to me in his absence. always an honor to lead.
WARMUP: No warmup, got right to it.
THE THANG: 2 Ruckers, 5 runners for a trip to Kingsley and back. Great mumble chatter with a beautiful sunrise.
MARY: Mary did not show up….AGAIN!!
ANNOUNCEMENTS:
COT: We prayed for OldBays wife’s healing, Dam to Dam participants safety and strength & Protection and guidance for our 2.0’s.
Weather was 32 degrees and YHC had cold hands and feet coming off an earlier Q at the Coaches Box but pressed on.
YHC continued the discussion on Jester and Preparedness throughout the workout.
THE THANG:
Mosey to Lash parking lot
COP
Lots of exercises here
Mosey to far end of the lot
BLIMPS workout
Burpees x 5
Lunges x 10
IW x 15
Merkins x 20
Plank Jacks x 25
Squats x 30
Run to end of lot after completion of a round. Rinse and repeat 5 times
Mosey home with Mary along the way.
COT:
32 Year Anniversary for DD
Prayers for Old Bay M
Prayers for Sprockets upcoming grandchild
WARMUP:
THE THANG: run 4 miles
MARY:
ANNOUNCEMENTS:was a lot of fun running this morning. Did learn about OldBay new health monitor to tell him if he has had enough sleep, if h he is in his target heart rate, and a lot of other really cool stuff. He and I might differ on State schools but both like technology. Twister and Cakeboss are really getting after the runs and sprocket likes to double down. Delorean gets his in even if at the wrong location.
COT:health
WARMUP: stretch, ssh, merkins, mosey with dynamic movements
THE THANG: 100 merkins, 90 squats, 80 flutters, 70 cdd’s, 60 alternating lunges, 50 American hammers, 40 shoulder taps, 30 Bobby Hurleys, 20 big boys, mosey back to cot 10 burpees.
MARY:
ANNOUNCEMENTS: don’t get complacent and keep your form was our focus.
COT: DD and an issue at work, Old Bays M.