5K Ruck around Kingsley. Kicking off a new book study as a group: The Exemplary Husband. Plenty to follow.
4 of the 5 of our shield lock met at Kingsley as usual at least one of us was running behind as we meet at 5am
THE THANG: YHC and Stang Jogged 3 miles clockwise around the mile Kingsley loop. (By the way this route sucks as it is mostly up hill for .50 miles. Cheddah and Slayer to a hike counter clock wise as Slayer has slightly injured his Achilles. YHC needs all the miles I can get since the Bourbon Chase is coming up faster than I thought.
Once YHC and Stang finished 3 miles we caught up with the other half of our shield-lock for a cooldown lap of 1.20 miles
Afterwards we had coffeteria at Starbucks Cor 25 min catching up on life and what has be going on as we all have been DR at some point this summer for work or on vacation. Afterwards 3 of us joined the 2nd F at the the ale house.
2 men and 0 kitty cats came and split the Q for a #HAF burner.
– Ruck, 60# bag, 35# KB, CMU
– Lots of moving fast with heavy stuff
– Lots of reps lifting said heavy stuff
Next time, you should come and choose the harder thing.
WARMUP:
Mosey to the Kingsley traffic circle. Circle up – SSHs, Imperial Walkers, Windmills.
THE THANG:
Bear crawl around the traffic circle, then mosey to the end of the street. Next, run up to the top of the hill to the amphitheater, stop at each light pole, alternating exercises Merkins and Squats x10. Band Camp was checking form at each light post. Glad he did not have a whistle.
We finished with a plank painstation (Merkins, Peter Parkers, Wide-Arm Merkins, Parker Peters, and Diamond Merkins
Back to COT.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, IW, HW, Shoulder Taps, slow merkins
THE THANG:
mosey around until I got lost.
Stop along the way for:
10 Merkins
9 squats
8 LBCs
7 Carolina Dry Docks
6 Jump Squats
5 American Hammers
4 Hand Release merkins
3 Jump Lunges
2 Flutters
1 Burpee
Did the full set each stop. I think we stopped around 6 times.
I ran to what used to be an event center to do another round and was informed it’s now a private residence. Better to be dissuaded by your friends than run off by someone wielding a shotgun.
We got a little far afield today. 3 total miles. Unintentional message of the day: How do you respond when your leader is clearly lost?
Planned message: you’ve done something challenging today. Don’t shy away from other challenges as they face you. You may need to press forward and persevere, or you may need to hold back and assess. Both decisions require different kinds of toughness.
Thanks Radar for the call to lead outside the my home region. Was great to be in Belmont this morning.
2.19 Mile Ruck
THE THANG: 20 Min AMRAP SANDOOM
10 reps each, repeat
SB Cleans
SB Good Mornings
SB Back Squats
SB OH Press
Finish and then Ruck Kingsley loop 2x trading off 60lb SB
Discussion on a book to read as a SL took place on the ruck.
COT: It’s COT. Duh.
WARMUP: everyone weighed in on the scale.
THE THANG: we talked about our feelings and getting stuck in random airports for days.
MARY: nope
ANNOUNCEMENTS:
COT:
We rucked three laps around Kingsley and discussed the State of the Shieldlock.
Ruck around Kingsley while receiving some TPS report notes and action items collected by @38 while @bandcamp was down range horn blowing.