WARMUP: DISCLAIMER
THE THANG: RUCKED 2.80 MILES AROUND THE KINGSLEY LOOP WITH A SET OF 10 REPS OF ARMS EXERCISES X 3
MARY: ABSENT
ANNOUNCEMENTS: CLAVE 5/10K BOSS, DAM TO BAR, WINE TASTING FUNDRAISER, READ YOUR NEWSLETTER
COT: STAYS IN COT
WARMUP: We walked to warm-up
THE THANG: Walked to Sunbelt lot all the while peppering the men with extremely well thought out and insightful questions that stirred their inner souls… there was crying…
Once at the lot, we did Curls, OH Press, Flutters, Dips, and Sumo Squats in ascending sets of 3, 6, 9, etc… with a lap around some islands (200 yds) in between. Mode of transportation varied from run, bear crawl, overhead carry, walk… you get the idea…
Then we rucked back to COT area for a few cool down exercises…
MARY: No chicks…
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: Disclaimer Provided and mild individual stretching !
THE THANG: Mosey on towards the Coach’s Box to check on our PAX Brothers.
3 Sets of round robin pt exercises called out by each member for 10, 8ish, 6ish reps each. Total of 90+ reps were performed.
alabama ass kickers
flutter kicks with shoulder press
over head press
ruck squats
merkins
etc
lots of great mumble chatter and fellowship was had by all.
MARY: None
ANNOUNCEMENTS: Shank w/Stang, BethelChurch Mens Ministries, Christmas Party
COT: Lots of prayer over our pax and our community. God Bless F3TheFort and its families.
WARMUP: SSH, MNC, Left over Right, reverse order, DD, Honeymooner
THE THANG: Ruck to FMHS, passed by The Coach’s Box, mumble chatter, mosey along the front entrance down to 21, mosey back up the hill, plank jacks, more mosey, more mumble chatter, head back to COT.
MARY: None
ANNOUNCEMENTS: read your newsletter
COT: Pray for mental health, families,
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Fashionable and Presentable
THE THANG: Multiple Laps around the pond across from Kingsley property with some stops for basic movements.
MARY:
ANNOUNCEMENTS: Read your news letter !
COT: Stays in COT ! Wink ! Wink !
WARMUP:
THE THANG: Rucked to Harris Street and back. Disrupted Coaches Box along the way.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 25 merkins
THE THANG: 3.5 miles with 50 more merkins
MARY: none
ANNOUNCEMENTS: Leaders on the links
COT: new careers
WARMUP: We moved because it was cold
THE THANG: 3 mile ruck with occasional pain stations – squats, merkins w/ruck, flutters and lunges at varying intervals.
LPL wants no one on their campus – even skunks.
MARY: no time – we were moving
ANNOUNCEMENTS: yes – D2D events. Support them. BBQ is next up on 11/10.
COT: 5th core principle