Today we honored a fallen Pax out of F3Knoxville, Cardinal.
Did his VQ, warm up and all minus the last 40 burpees. Headed out for a 25 min ruck around Kingsley
COT: life’s unpredictable, live each day to your best.
WARMUP:
THE THANG: 3 miles. Stop at the traffic circle each lap.
1st – 20×4-count overhead press
2nd – 20 single count tricept extension
3rd – 20 upright rows
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 3.35 ruck miles with 20 step-ups each mile
MARY:
ANNOUNCEMENTS: Newsletter
COT: Riggins closed us out in prayer
WARMUP:
THE THANG: 4 soggy miles throughout Kingsley.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 60 curls, 60 overhead presses, 60 squats (20 reps every mile) 3 ruck miles
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Out Kingsley across 160 to Kingsley loop to right on Munn to left on Harris to left into FMHS through Bob Jones Stadium complex to right on Munn and Back to COT
MARY:
ANNOUNCEMENTS:
Hanging with Stang
Christmas at Airbornes
Trash pickup 12/10
Happy Hour 5k
Mens Bethel Serve opportunity
COT:
Lead through Disappointment don’t live in Pity City
Ruck down to FMHS to see the guests from The Rock and Metro. Lots of good conversation along the way. 3.16 miles covered.
WARMUP:
THE THANG: The location was at FMHS stadium, 1,000 bench step-ups with a rucksack on our back in honor of soldier Chad Wilkerson and all those men and women who suffer from PTSD. All 14 pax completed it.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
1.5 mile pre-ruck
THE THANG:
2 x rounds
12 x Weighted Merkins
12 x Overhead Ruck Squats
½ Mile Ruck Shuffle
2 x rounds
12 x Bent Over Rows
12 x Ruck Overhead Press
½ mile Ruck
2 x rounds
12 x Plank Pull Throughs
12 x Ruck Weighted Big Boys
2 mile Ruck
ANNOUNCEMENTS: Newsletter
COT: Prayers for Family and Travel
WARMUP: Warmup? That was the disclaimer in motion.
THE THANG: We left the shovel flag and headed for 160. The Haunted Ruck was just a couple days ago, and we missed it. Let’s improvise a makeup.
Squats IC at the light until we could cross.
Talk of Fort Mill High ghost
Riggings relayed goat man story from his childhood.
Arrive at WEP, remove rucks for BBSU, Moroccan Night Club
Return leg. Low, Slow Squat/MC waiting for the light.
Finished with Step Ups/MC/Lunges
MARY: Don’t know her
ANNOUNCEMENTS: NEWSLETTER! NEWSLETTER! NEWSLETTER
COT:Ham Hock family, Riggins’ wife and extended family for upcoming wedding