NewTestamentThemedPain

WARMUP: Hula Hoops, and mosey to the trail entrance by GoldHill Middle School.
THE THANG: Perform exercise for each book of the new Testament.
Matthew: Merkins with ruck of course.
Mark: Merkins again with ruck
Luke: Lunges
John: Jump Lunges
Acts: Apollo Unos
Romans: Ruck Swings
1st Corinthians: Bear Crawl
2nd Corinthians: Crawl Bear
Galatians: Getups
Ephesians: ?
Philippians: flutters with press
Colossians: Ruck Curls
1 Thessalonians: Bobby Hurleys
2 Thessalonians: Bobby Hurleys
1 Timothy: Bobby Hurleys
2 Timothy: Bobby Hurleys
Titus: Shoulder Taps
Philemon: Ruck Pull throughs
Hebrews: Halos
James: Jack Webs
1 Peter: Peter Parkers
2 Peter: Parker Peters
1 John: Jack Webs
2 John: Jack Webs
3 John: Jack Webs
Jude: Jack Webs
Revelations: Bomb Jacks
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Trail Ruck

WARMUP: None
THE THANG: Just under 2 miles of trail rucking behind Earth Fare, GHMS, back through the woods, and to COT.
MARY: None
ANNOUNCEMENTS:
COT: Sweep the Leg Q (Olaf) closed us out in prayer.

TClap |
0

boozing at the VA

WARMUP: overslept so no time
THE THANG: ruck out to #theOFFICE for some pullups and stumbled across a bunch of booze that looked to have throw from behind EarthFare. Silly boys
MARY: did you know? That your baby boy will someday walk on water?
ANNOUNCEMENTS: canola run
COT: had to be there

TClap |
0

Walmart Loop

WARMUP: None
THE THANG: Rucked from Earthfare down to Walmart, looked around the backside of Walmart and back to COT
MARY: None
ANNOUNCEMENTS:
COT:

TClap |
0

Mobility and Manly Murph

WARMUP: dynamic warmup, mobility work on spine and hips
THE THANG: mini-Murph with rows on the shopping cart caddy holding onto a shovel (sets of 10), merkins (sets of 20), squats (sets of 30)- 6 full sets completed
ANNOUNCEMENTS: read your newsletter
COT: see backblast for STL

TClap |
0

recovery trail ruck

WARMUP: rucked to the trail entrance behind EarthFare
THE THANG: trail ruck around the trails while climbing up the terrible hill to gold hill middle school twice.
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Everyone has a burden

WARMUP: windmill, hula hoops, hoops hula, low slow squats
THE THANG: pick your poison from the junk in my truck. Head towards “the office* pull up bar location where each PAX did best attempt at pull ups while wearing a ruck. Every 5 mins or so we would pull an exercise out of the roller bag and perform before rotating to a new coupon. Noteworthy items were the meat hammer, and the worst pot of chili ever. Honorable mention to the mirror.
Finished the stroll through the woods with a death climb back up to Tega Cay Middle School parking lot where we quickly dropped the weights and shuffled to COT.
MARY: no time
ANNOUNCEMENTS: newsletter
COT: prayers for marriage and family members.
Check out the app “In love While Parenting”.

TClap |
0

Where is Olaf?

Ruck out and back to Sutton Road.
Lots of traffic on the way back, had to step aside as the Flight Plan crew flew by us.
Great discussion about our past week events and family,

TClap |
0

Fish Fellowship

2 for a stroll through Baxter and back down 160 to COT. Lots of time to discuss. Family ancestry and world travels.
Great fellowship this am.

TClap |
0

MANION WOD – VA (IF NOT ME, THEN WHO?)

WARMUP: SSH & Windmills
THE THANG: The Manion WOD honoring 1st Lieutenant Travis Manion, United States Marine Corps.
Travis Joseph Lemma Manion was born November 19, 1980 in Camp Lejeune, NC to an active duty Marine family. After settling in Doylestown, PA, Travis went on to LaSalle College High School where his strong leadership qualities set him apart both athletically and academically. He was an all-league standout in wrestling, football and lacrosse, a member of five championship teams, and an All-American wrestler. Travis was best known as a motivating and popular figure to his classmates. It was for these traits that Travis was awarded the Hal Selvey, Jr. Memorial Award for Unselfish Dedication and Leadership. This combination of leadership, athleticism, and academic achievement opened the door to his appointment to the United States Naval Academy.
Travis made the ultimate sacrifice in the Al Anbar province of Iraq on April 29, 2007. As Manion’s patrol concluded a search of a suspected insurgent house, it came under precision small arms fire attack. With the Corpsman grievously wounded by enemy fire and the attack developing into a full-scale ambush, First Lieutenant Manion and a fellow Marine exposed themselves to the increasing fire to pull the Corpsman out of the kill zone. After recovering the Corpsman and administering first aid, First Lieutenant Manion led his patrol in a counter attack, personally eliminating an enemy position with his M4 carbine and M203 grenade launcher. As he continued to direct the patrol, another Marine was wounded by the enemy’s accurate fire. He again moved across the kill zone, under fire by five insurgents, to recover the wounded Marine. Iraqi Army reinforcements, halted by an improvised explosive device, were unable to advance on the flank of the insurgents, and First Lieutenant Manion and his patrol found themselves taking fire from three sides. While fearlessly exposing himself to gain a more advantageous firing position and drawing enemy fire away from the wounded Marines, First Lieutenant Manion was fatally wounded by an enemy sniper. His courageous and deliberate actions inspired the eventual counter attack and ultimately saved the lives of every member of his patrol. By his outstanding display of decisive leadership, unlimited courage in the face of heavy enemy fire, and utmost devotion to duty, First Lieutenant Manion reflected great credit upon himself and upheld the highest traditions of the Marine Corps and the United States Naval Service.
MARY: Completed
ANNOUNCEMENTS: Announced
COT: 5th Core Principle w/ STL

TClap |
0