WARMUP: Disclaimer Given !
THE THANG: Rucked around the kinglsey property
MARY: Stretching Movements
ANNOUNCEMENTS: Read your newsletter
COT: Never leaves COT
Disclaimer provided and mosey commenced.
WARMUP: Constituted of a stroll behind Panera
THE THANG:
7 Pain Stations with 7 Reps each.
– Ruck Squats
– Flutter Kicks with Ruck Press
– LBC’s with Ruck
– Up and Over 60lb Sandbag Toss
– Ruck Curls
– Ruck Calf Raises
– Ruck Tricep Pulls
After each full circuit of Stations. 1 lap around the lot. Rinse and Repeat
MARY: She was missed
ANNOUNCEMENTS: Read the newsletter, Dam to Bar, BBQ & Bourbon, ClaveBoss, Thanksgiving Convergence
COT: Always Stays in COT!
WARMUP:
THE THANG:
Shuffled from Kingsley down to FMHS to join The Coaches Box. With ruck on participated in a cinderblock Partner Dora – 100 Merkins, 200 Squats, 300 LBCs. Shuffled back to Kingsley.
MARY:
ANNOUNCEMENTS:
COT:
Did a little broga to kick things off. Shared 1Cor. 6:18 Flee immorality… Headed to coaches box to harass the Pax. Had to circle back for <@U5JLRKH5W> cause of his walk and talk chew gum coordination :joy:. Went around FMHS and headed back to get around 3mi in all. Peace out.
WARMUP:
THE THANG: 1 for a ruck to check on the boys of the coach’s box. 3.22 miles
MARY:
ANNOUNCEMENTS: read your news letter
COT: Stays in COT
Some sore ironpax guys and some ready to take it on tomorrow.
WARMUP: 10ssh ic with rucks on …. first bad choice of the day out of the way at least
THE THANG: rucked around kingsley area with stops every 1/4 mile for merkins/squats
Started with 10 merkins and 0 squats then 9merkins 1 squat etc to 0 merkins and 10 squats
MARY: flutter presses ic
ANNOUNCEMENTS: golf outing and bourbon night. See newsletter
COT: yup
Thanks for opportunity Sofrito
WARMUP: None
THE THANG: Rucked from Kingsley down to the 9th-grade wing at FMHS , did pull-ups, and rucked back to COT.
MARY:
ANNOUNCEMENTS:
COT:
Ruck around Kingsley
WARMUP: rucks up
THE THANG: ruck towards FMHS, approximately 0.75 miles, the night before I had talked to Badlands to meet with the coach’s box crew at the hill by the football stadium so we can share our gear.
Quick warmup led by Badlands: circled up for SSH, WM, IW, MNC, LSS all IC. We brought 3 sandbags and 6 rucks to the party so we utilized them in a mini-DORA. Instructions were a little mixed up at the beginning because we ended up with 5 groups of 3 PAX… bottom of the hill: 50 burpees – while 2 of the PAX did overhead rifle carry up the hill with sandbag/ruck 100 squats – while 2 of the PAX did farmers carry up the hill with sandbag/ruck 150 merkins – while 2 of the PAX did bear hug carry up the hill with sandbag/ruck, for the final movement we split into 3 groups of 5 PAX and rotated throwing the sandbag up and down the hill
Time to head back to COT, another 0.75 miles to go.
MARY: broga and stretches.
ANNOUNCEMENTS: Manion hero Ruck on 9/14.
COT: stays in cot
Tinsel out…
Weather was fantastic at 59 degrees and YHC was excited for my VQ at Soul to Sole.
Based on a recommendation from Maximus, YHC read the Comfort Crisis and became a follower of Michael Easter who is big believer in the power of rucking. Since that time, I was gifted a ruck and have included this in my workouts more frequently yet my only Q to date was a solo workout at Dawn Patrol.
I have been thinking about the 5 Cs of leadership from Q Source recently. Q Source resonates with me on so many levels at home, work and in our community and the 5 Cs serve as the standard for Leading Right. I decided to standardize the definitions of these with the Pax as part of the workout.
The Thang
3ish miles of rucking and shuffling
5 stops along with the way with these 6 exercises:
Bent over rows x 10
Merkins x 10
Overhead Press x 10
Curls x 10
Squats x 10
Lunges x 10
At each stop, we discussed one of the 5 Cs:
Candor
Commitment
Consistency
Contentment
Courage
The fellowship, weather and beat down serve to standardize the day. My prayer is that we can begin to optimize the day.