WARMUP: None, Disclaimer given
THE THANG: We rucked towards Veterans Park to do a quality check on the Minnow Pond. 3.44 Miles
MARY: None she was absent
ANNOUNCEMENTS: Cannoli Run, Read Your newsletter, the jeager
COT: What happens in COT stays in COT
WARMUP: None… Forgot the Disclaimer too for what it’s worth…
THE THANG: Laps around Kingsley stopping at the backside corners for
10 – Curls
10 – Overhead Presses
10 – Overhead Squats
And
10 – Bent Over Rows
10 – Triceps’s Extension
10 – Overhead Squats (fan favorite)
At the front corner by Brix we did 20 step ups per leg.
We made 2 laps (plus the side road the first time around). Just under 3 miles
MARY: Got in some LBCs and AHs for the last few minutes
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…