WARMUP: N/A
THE THANG:
Ruck 3.3 mi in 59mins 17:56 pace
20 squats
MARY: N/A
ANNOUNCEMENTS: Read Newsletter but be at 911 run Saturday
COT:
Prayers for health concerns, jobs, kids and marriages
Live and be the same man in all areas of life!!👏🏻🔥👆🏻
WARMUP: Ruck Walk Mosey and Abs!
THE THANG: check on the Coach’s Box to be sure they were not slacking!
MARY: One Round
ANNOUNCEMENTS: Alll of them – Convergence 9/11. bethel men’s shelter next week,
COT: We all shared !
WARMUP: What? This is a ruck…
THE THANG: Took a left on 160 to WEP. Looped around the park and back. I had 3.25 miles on the watch but started it late so it was probably a little over that
ANNOUNCEMENTS: Sofrito is like a living version of the newsletter. He listed off more items than I knew we had! He did notably forget the Christmas party though…
COT: Pray for kids/teacher/parents as the school year starts and also everyone in the labor market as the economy waivers.
WARMUP: None
THE THANG:
3+ Ruck Miles
1 minute of pull ups/ hang time
1 minute of LSS
10 ruck merkins
MARY: none
ANNOUNCEMENTS: newsletter
COT: closed in prayer
WARMUP: put your ruck on
THE THANG: wonder out to the one mile loop around the hospital, 2 loops and then a stroll to the hotel and back.
MARY: 6 minutes of broga
ANNOUNCEMENTS: all of them
COT: flag handoff to Sofrito
Disclaimer at 5 AM sharp from YHC, we crossed the street to panera for some in cadence Warm-O-Rama that included,
Side Straddle Hop
Windmills
Moroccan Nightclubs
Imperial Walkers
Hillbilly Walkers
1 mile around Kingsley and then time for some,
Lunges
Merkins
Step up
1 more mile around Kingsley and now this time,
Squats
Merkins
Mountain Climbers
1 more mile and it was time for CoT
CoT:
Announcements: Bethel men’s, convergence and read newsletter
Prayers and Praises (said & unsaid)
WARMUP: rucked over to old Kingsley
THE THANG: continued rucking around old Kingsley loop and back to bigger parking lot on far west side. We then did a small set of exercises: 10 squats, 10 curls, 10 overhead presses.
Next up was a goal of a 15 min, 1 mile time hack. Instructions were: single file line, we’d rotate the man in front to the back every .2 miles, we had to stay together within a 1-2 arm reach, only the man in front and back could talk in terms of instructions on spacing, speed, etc.
We did pretty well keeping together until the end when our spacing separated a bit to much so while we did make the time back, we didn’t complete it all together.
Quick AAR (after action report) in the parking lot on what went well / didn’t go well. Comments were: difficult to stay silent when not in the front / back, the need to ask for help when trying to keep up, need for more talking from the back.
Another set of the 3 exercises noted above. Then back to COT going the short way as we were running low on time.
MARY: not today
ANNOUNCEMENTS: check
COT: check
Walked around Kingsley, not sure how many miles. Did some squats and merkins and sweat like Hunter Biden at church.
WARMUP: no
THE THANG: ruck around Kingsley, Misc work at different points of the journey, visit to Kermit corner
MARY: limited
ANNOUNCEMENTS: HIM camp
COT:prayers and praises around
WARMUP: None
THE THANG: Rucked from Kingsley to WEP, looped around the track at WEP and back to Kingsley. 3.3 miles
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer