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
WARMUP: SSH, IW, MNC
THE THANG: A ruck workout honoring those who fought and died Sept 6th, 1944 on the beaches of Normandy. “Operation Overlord”
Phase 1 – Run Ruck with ruck + sandbag 1944 meters
Phase 2 – 60 bent-over rows with sandbag and ruck on; run ruck 300 meters
Phase 3 – Sandbag drag bear crawl 50 meters then sandbag drag crawl bear back 50 meters . Repeat 3x ; then run ruck 300 meters
Phase 4 – 60 merkins slick ; then run ruck 300 meters
Phase 5 – 60 squat thrusters with ruck ; then run ruck 300 meters
Phase 6 – 60 flying squirrels slick ; then run ruck 300 meters
MARY: no time
ANNOUNCEMENTS: newsletter
COT: closed in prayer
Disclaimer Provided
WARMUP:
None
THE THANG:
Rucked two by two towards WEP to asses future layouts of the sidewalks.
At the theater of WEP the following movements were carried in cadence for 10 reps each.
SSH
HILLBILLY WALKERS
CHERRY PICKERS
MOROCCAN NIGHTCLUBS
STEADY SHUFFLE BACK TO COT
for a total of 3.4 miles
MARY: led some stretches. That’s what the pax needs the most.
ANNOUNCEMENTS:
Bethel Church ministries
4 CSAUPS for the summer 2024
Read your newsletter
COT: We prayed over it.
We had 5 PAX, 5 Rucks and 4 Sandbags (allowed for 1 man to rotate in/out).
WARMUP: Not really.
THE THANG: Transport all the gear to the circle in the NE corner of Kingsley. Rucks only – lunge walk around the circle.
Transport all gear to the traffic light to our east for 10 lifts with either Ruck & Sandbag or Ruck-Only.
Shuffle with all gear back to the circle and regroup.
Ruck with all gear to the SE corner of the big parking on the other end of Kingsley.
Rucks only, 5 Man Makers and 10 LBC’s in each corner while shuffling between corners.
This is where the modification entered as I was losing track of time so we had to fast-forward through some of the Weinke.
All gear to the “stage” next to Carolina Ale House.
With all the gear in a pile, each man lined up 2′ apart, facing opposite directions. Starting at one end, we’d pass each coupon from one man to another, utilizing core muscles until all gear was at the other end. We did this several times so every man got to experience the outer and inner posts.
Slick, bear crawl up the 10 steps then jog back to the start and repeat.
Move all gear back to the flag for some rowing.
5 Bent-Over Rows & 5 Upright Rows
Repeat 3 more times.
MARY: Mixed throughout
ANNOUNCEMENTS: MEMORIAL MURPH and other things.
COT: 5th Core Principle
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