Flight Plan: Standard Route:
Market down to Sutton, Sutton up to 160, 160 back to Market.
One loop is about 1.5mi.
Some did trails and some rucked.
COT
Warm up: SWIMLAPPs
SSH, windmills, Imperial Walkers, Moroccan N/Cs, low slow squats, arm circles, Peter Parkers, plank stretches.
Thang: The Lane. Do as many rounds as possible.
Pax get two cinder blocks and just need to follow the signage.
Start with 15 OH presses (w/ one block) at road, adjacent to the pull up bars.
Farmers carry about 300 feet (to the paint)
Ground the blocks, run to AO Jones (about 450 feet)
Do 15 burpees, run back to the blocks
Farmers carry back to start/finish line
Ground the blocks, do 15 OH presses with one block.
Run down to the stop sign,
Do 30 LBCs.
Run back to start/finish line.
Make a tick mark
Repeat. Starting with 15 PH presses.
Did this for about 30 mins. Got about 4 rounds in.
Cindys go back, run to shovel flag, some light mary.
Fini
COT
WARMUP: LOL. Just counted # of packets
THE THANG: Jog to town of Fort Mill wall 15 Derkins in cadence, jog to WEP stage 20 LBCs in cadence, Jog a loop round WEP back to stage 25 Merkens in cadence, jog to Massy Hill 15 squats in cadence. Rinse and repeat OYO. Some got 3 the King (Max) got 4.
MARY: brief. Don’t know grabbing phone.
ANNOUNCEMENTS: newsletter.
COT: what happens stays
WARMUP:
Couple of exercises in the COP to loosen up the PAX
Then dynamic around the WEP path with stops along the way for some more exercise moves
Back to main lot where DD took over
THE THANG:
Lunge walk up hill with incremental squats at each light pole 5,10,15,20,25,30
Mosey to hill for Jacob ladder
1burpee 5 donkey kicks
Back to CB where we headed to the playground
Partner 1 – swing crunches
Partner 2 – lap around playground
Swap for 3 rounds
Partner 1 – dips
Partner 2 – lap
Swap for 3 rounds
Back to DD
Circle up for some
Knee tar jai up to 5 rounds
Then into
MAK tar jai for full 9 rounds :stuck_out_tongue_winking_eye:
Back to COT
MARY: Is the Mother of Jesus
ANNOUNCEMENTS:
Nov 7 bourbon tasting
July 4 convergence
The Barry July 22
COT:
Good dads bad dads they all teach us something
Take from it and share with next generation
Be the servant leader you were made to be and love your wives and kids and yourself 3rd #iam3rd
WARMUP: yes
THE THANG: ruckers and runners
MARY: no
ANNOUNCEMENTS: yes
COT: pre
Panera coffee followed
WARMUP: one lap, 1/3 mild
THE THANG: Board of Pain, ruck version
MARY: no
ANNOUNCEMENTS: yes
COT: yes
WARMUP: none
THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all
MARY: none
ANNOUNCEMENTS: torture and haire
COT: prayers for all. God bless
WARMUP: SSH, Squats, Imperial, Cherry Pickers, Nightclubs, Mosey with Tot soldiers and Lunge Walk
THE THANG: 11s w Merks and BigBoys, Squats and LBCs. 4 corners with 2 exercises at each corner ( Starfish style) w 5x BombJax and Donk Kicks in the middle.
Finished with wall sit while 2 pax jumped out and completed 3 partner merkins.
5 mins of Mary was a hit!
MARY: yes
ANNOUNCEMENTS: Tortoise and Hare and newsletter.
COT: Prayers and Praises for F3 and fellowship.
WARMUP: none
THE THANG:
Tomorrow is the 81st anniversary of D-Day. 81 years ago isn’t that long ago. Tens of thousands of troops from 15 Allied nations had the unified goal to stop a madman from taking over the world. Many knew they were not coming back, yet they had no reservations about stepping up to perform the daunting tasks ahead of them. 4,414 Allied troops were killed in action, approx 2,500 of them from the USA alone. About 2/3 of them were KIA at the 5 assault points, beaches at Normandy- Utah, Omaha, Gold, Juno, and Sword. The remainder were KIA as paratroopers behind enemy lines. Today we honored them.
A 1,944 meter loop (1.2 miles for us Americans), with 5 pain stations for each of the landing zones.
Utah – 5 burpees
Omaha- 10 merkins
Gold – 15 big boy sit-ups
Juno – 20 CDDs
Sprint up the hill, then
Sword – 25 LSS
Repeat 3x
MARY: a little, about a minute worth
ANNOUNCEMENTS: read your newsletter
COT: this is the place to open up and share. I have trouble with this, but getting better at it. We spent a good 5-10 minutes sharing. Don’t take the COTs for granted. It may be the only place you can share your burdens with guys who literally have your back and support you. Most of the time after workouts we rush the COTs, eager to get home and get on with our days. Do not be afraid to be the one to tap the brakes, slow things down, and open up….or allow others to do so as well. We had some great conversations this morning. Warning Track put it well….vulnerability is not weakness, rather a sign of strength and leadership. I needed that COT today. Thanks fellas. Love you guys.
SYITG
NASA
WARMUP:
SSH, windmill, low slow squat, butt kickers, side shuffle, high knees
THE THANG:
Bear crawl to 10
Lunge walk to 20
Rinse and repeat until other end zone
Move to stairs
Run two laps then 10 merkins, 10 squats, 10 Bulgarian split squats
Go all the way down and back on stadium
Bear crawl to 10, 10 merkins
Lunge walk to 20, 10 LBCs
Rinse and repeat
MARY:
ANNOUNCEMENTS:
COT: