WARMUP: none
THE THANG: 3.4 miles with two sets of 25 merkins
MARY:
ANNOUNCEMENTS: golf tournament Oct 28th. Need donations for prizes or donations of prizes
COT: prayers for my M’s surgery
Due to Debbie knocking at the gates of Soul to Sole. An audible was called for safety concerns. We will try again. Next Week !
WARMUP: Gave the usual intro and then we got after it.
THE THANG: We toured the longer Kingsley loop and the rucks stayed on the whole time. Starting from COT we had our first 10min ruck interval, 5min rucking followed by 5min of ruckshuffling.
Stopped by a group of benches for our first pain station.
25 – Step-Ups
25 – Alt. Lunges
25 – Incline Merkin w/ 2 shoulder touches at the top = 1 rep
Onto the next 10min ruck interval. This time we rucked for 4min. and then ruckshuffled for 6 min.
Stopped at the round-a-bout towards the back entrance for our next pain station.
150 total reps – Squats and Calf Raises (PAX chose how they wanted to split up the reps )
Then completed 1 lap via BearCrawl around the round-a-bout
Marched right into our next ruck interval – 3min ruck followed by 7min of ruckshuffling.
Ended up at the amphitheater area for our next pain station where there were plenty of more benches to utilize.
20 – ButttouchSquat followed by 2 alt lunges = 1 rep
15 – Incline Merkin followed by 2 Grave Diggers = 1 rep
From that pain station we moved into our final ruck interval – 2min ruck followed by 8min ruckshuffle which we completed in the parking lot behind Panera. Last call was at 1min as PAX were asked to ruckshuffle back to COT.
MARY: No time
ANNOUNCEMENTS: Bethel Serve, Blood drive, Trash pick-up, T&H, read your newsletter
COT: SHOWTOKNOW!
WARMUP: DISCLAIMER AND SHOE LACES CHECKED
THE THANG: 3.35 MILES OF SECOND F PACE AND GREAT MUMBLECHATTER
MARY: BROGA, BROGA, BROGA !!!
ANNOUNCEMENTS: Read Your Newsletter
COT: Always stays in COT !!!
THE THANG: Standard laps around the 1 mile loop until 10 minutes left.
MARY: Gathered by the fire pit for
flutter press 4c x20
Overhead drop with ruck x10
Modified Hello Dolly 4c x 10 with core engaged to keep lower back on the concrete, hands over stomachs, and heads in the air with chin tucked
Modified Wheezy Jefferson x10 in the same way
Flutter Press 4c x15
Overhead drop with ruck x10
ANNOUNCEMENTS: CSAUPS and serving opportunities. Sofrito has something cooking for September 21st
COT: get vulnerable
The Q arrived 5 minutes late and took lead.
WARMUP: laps around the lot waiting for a
THE THANG:
Mosey around the Kingsley lake with pain stations
5 Stops in all with the following exercises
Rucks used for workouts
Steps ups
Dips
Moroccan Night Clubs
Curls
Triceps
Lunges
Over head carry
CDDs
Shoulder Shrugs
Calf Raises
MARY: Never found!
ANNOUNCEMENTS: CSAUPS & Read the Newsletter
COT: We shared and leaned on each other.
WARMUP: Rucks ON and HeadLamps ON
THE THANG:
Headed out towards the hospital and into the trails. Back out towards Kingsley and around back to COT.
Mid Stop Exercises were called with 10 reps each:
Cherry Pickers
Morrocan Night Clubs
Ruck Curls
MARY: None
ANNOUNCEMENTS: Slow Burn 10yr Anniversary, Acceleration Project, Bethel Church Mens Shelter, CSAUPs
COT: Stays in COT
THE THANG:
Rick through Kingsley
3 mile ruck with 2 pain stations
Ranger merkins
Hand release merkins
American Hammers
Plank
Ended with flutters
MARY:
Flutters
ANNOUNCEMENTS:
Happy hour at Emilio’s
7/4 Convergence
COT:
Family health fellowship
WARMUP:
THE THANG: 3.5 miles
MARY:
ANNOUNCEMENTS: HIM camp, newsletter
COT:
WARMUP: Disclaimer Given, Rucks Checked, and Safety Third !
THE THANG: 3.25 Miles to the WEP and Back !
MARY: She was missed !
ANNOUNCEMENTS: Read Your News Letter !!!
COT: Pray for our M’s and 2.0’s