WARMUP:
THE THANG: 3.25mi: Panera up Munn road to FMHS main office, back with a loop around LPL and Founders
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: Ruck from Kingsley toward WEP, make a right on Jackson Street and follow all the way down to Harris Street, take Harris Street to Munn Road and make a right, follow Munn Road all the way back to RT 160 and cross over to Kingsley
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
WARMUP: IC exercises and stretches
THE THANG: Kingsley loops with stops every quarter mile for two exercises done IC or OYO
MARY: no time
ANNOUNCEMENTS: rock hill 10 year, jaeger, amrap for autism
COT: prayers and praises from all pax
Conversating with heavy backpacks to WEP and back.
A little over three miles were enjoyed.
We started at exactly 5 with a thorough disclaimer from YHC.
Destination The Coach’s Box to see the PAX in action under the leadership of new site Q there.
Lots of cars were found, but no PAX.
Perfect time and location for some,
Curls
Head press
Flutter kicks
Merkins
We headed back to Kingsley, completed a little over three miles and then it was time for COT.
Announcement
Prayers
Praises
Started at exactly 5 AM with a proper disclaimer, YHC style.
Yes, we warmed up, with,
Side Straddle Hop
Produce Pickers
Hillbilly
Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
We started with the miler around Kingsley, and after completing it stopped for some,
20 Mountain Climbers
20 Shoulder Taps
20 Lunges
20 Step ups
Another lap around Kingsley, followed by,
20 Squats
20 CDD
25 Calf raises
Last lap around the area, with around 3.25 miles completed.
COT
Announcements
Prayers
Praises
*WARMUP:* Rucks on! Carry 40lb Sandbags across Hwy 160 towards the Old Bilo/LPL Property !
Shared Disclaimer and Warmed up with the following movements: 10 reps per movement
Cherry Pickerks
Morrocan NightClubs
Hillbilly Walkers
Imperial Walkers
WindMills
*THE THANG:*
Q Called a movement for an uncertain numbers of reps as one Pax was the timer.
The Timer had to Farmer Carry 40lb Sandbags in each hand down to the end of the lot and back. Continued in rotating fashion until all PAX had taken a turn.
Movements Performed:
Squats
Lunges
Curls
Triceps
Bent Over Rows
Swift Mosey with a Burden
After this circuit, we moseyed around the building and back towards the Dawn Patrol site.
Each pax performed dips, merkins, and 10 step ups each leg!
Following this set, we mosey to the stairwells and performed some elevation ruck and reverse ruck.
MARY:
Finished the last 7 minutes with a round robin of movements led by each PAX present:
Merkins
Freddie Mercury
Hammers
Mountain Climbers
Flutter Kicks
Broga !!!
Portal send off this coming Saturday at The Fort! Meet at WEP, 2nd F to follow.
COT: Always Stay in COT !!!
WARMUP: discloser
THE THANG: ruck up and go for a mile around the long loop behind LpL building.
Stop at CAH and do some curls and high pulls.
For for another mile around and stop at CAH again for step ups and low slow squats. Start another look but stopped at the bottom of the hill and tucked back due to time.
MARY: broga for 7 minutes. Great way to stretch calves, and open up hip flexors and stretch lower back.
ANNOUNCEMENTS: convergence
COT: stays in COT
Tinsel out…
14 HIM #RolledOut instead of #RollingOVer on the 2024 Leap Day. After a brief disclaimer we noted 1 FNG–Sergio Franco- Soon to be named quite perfectly XciteBike.
Off we went headed up the road into the shopping center where opportunity stuck and stairs were found to traverse up and down. As the legs warmed up the pace quickened for most. Rucking with/beside @Bonzi really requires a stretching of the stride, and man we were cooking.
Into the apartments for some quick planks as the group caught up then some squats and we were off again. Back up and down the stairs then shot up over 160 in the office complex. We had a nice jaunt over to #The-Coachs-Box to say good morning to @Cyclopes &Co. In route I stopped the train for some over head holds, OH presses, and curls. As the group filed in a caught up on reps it was time for a quick message. With Rucks held High- I drew from Tony Dungee’s book Uncommon Life and talked about how Failure while it does suck, ( so does holding a ruck overhead) it does not have to be a big stumbling block for us as Pro’s, Dads, Husbands ect. We all agreed that we fall into the trap of getting too down in these instances. What TD reminds us is we can be energized by our failures. The SkyQ made us this way. Use them as growth and learning opportunities, get energized knowing we won’t make that mistake twice. AT this point arms began to shake and it was time to roll.
On the move YHC noted a fantastic parking lot and strongly recommended a ruck shuffle from the entry to the 90 degree corner. Mumble chatter surged, as Duck(s) typically don’t run , but this day I/We did. Around the corner and Cyclopes &Co were nowhere to be found. Guess they felt running ruckers converging on them and took Flight.
Around the school and back toward the EndEx. Across 160 and another Ruck Shuffle through the Panera Parking Lot. I said 3 medians but ran 4-Noone said Ducks were good at counting , esp while on the run.
Couple quick laps and little more shuffling and we hit 0600. My watch said 3.63 miles at a 14:46 Avg–Not to Shabby.
Pledge of Allegiance-Announcements, Praises& Prayers.
Great Rucking in the Gloom with these Men.
Duck Dynasty
WARMUP:
THE THANG: Rucked on the Kingsley property, stopping approximately every 1/2 mile and performing a series of exercises. Squats, Swings, Curls, OHP, and step ups at the amphitheater. Roughly 2.8 miles rucked. Closed out the workout with the hip exercise in cadence.
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer