We ran and/or rucked to the River District and back.
WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers.
THE THANG: Overhead carry to the big parking lot where we lined up on the curb.
3 rounds with increasing reps. We went through round 1 lower reps and increased up to round 3.
– KB swings 10, 15, 20
– KB Squats 10, 15, 20
– shoulder presses 10, 15, 20
– upward rows 10, 15, 20
– lunge 5, 10, 15
– clean + press 5, 10, 15
Break for a non-sprint 3 line suicide
– plank rows 5, 10, 15
– American hammer 10, 15, 20
– burpee w/ bell 5, 10, 12
– lawnmower pull 10, 15, 20
– chest presses 10, 15, 20
– tricepts 10, 15, 20
– shrugs 10, 15, 20
1 more round of suicides
MARY: no time today
ANNOUNCEMENTS: lots, newsletter
COT: patience and the true lack of control we all have
WARMUP: Nope –
It’s a running/rucking/jogging AO
THE THANG: route called – leave the high school up the hill, north on Munn – left on Kingsley park drive to the crossing at 160 into the Kingsley development for 1 mile loops. Return the way PAX left the AO – Between 3-5 miles were had by all.
MARY: no
ANNOUNCEMENTS: always
COT: remains the 5th core principle
Thanks for the opportunity, Gekko. :eye:
WARMUP:
THE THANG: ran to academy and whiters intersection.
Ran up the big hill to parking lot, 10 hand release merkins
Back down to intersection, 10 butterfly sit-ups
Up the opposite hill to the Baptist church driveway 10 hand release merkins
Back down to intersection 10 butterfly sit-ups
Repeat
Back to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
-windmill
-ssh
-imperial walkers
-hillbilly walkers
-yoga flow: fwd fold – down dog- plank-6” – updog
Mosey around back
Wall sit and take turns running stairs
Lunge walk across bridge to flagpoles
THE THANG:
Lamp pole ladder – stop at every pole out and back
1st light- 3 burpee
2nd light – 5 merkins
3rd light – 10 squat
4th light – 20 mountain climbers
5th light – 20 side straddle hop
Last round: mosey all the way to end of road and back (no stops)
Lunge walk 2nd half of bridge on way back to Mary
MARY:
– Lbc
– Box cutter
ANNOUNCEMENTS: golf tournament, F3 Chester launch this sat
COT: prayers for healing: Dr appts for Bonsai’s daughter, Cherry Pie’s son, DD’s wife starting treatment, Nick Zervos’ recovery (USC student from FtMill shot over weekend breaking up a fight)
YHC provided the disclaimer and we got after it.
Warm-Up:
– Stretching (hams & calves)
– Imperial Walkers
– Mosey to the back wall → peoples chair with escalating 10-counts.
The Thang:
– Bear crawl halfway, lunge walk the rest.
– Mosey to back lot → pick up a heavy coupon (no slacking).
– Bicep curls IC: 20 → run to concession stand → Irkins IC → run back.
– Rinse/repeat 18, then 15.
– Mosey to side lot.
– Tricep extensions IC: 20 → run to curb/back.
– Repeat 18, then 15.
– Overhead coupon holds & bicep holds until failure.
– First to drop = 2 burpees, rest = 1.
– Final burnout: OH hold → bicep hold → 5 burpees.
Return to COT:
Through the bleachers (luckily gate unlocked).
COT:
– Announcements: Invergence, Golf Tournament.
– Prayers & Praises shared.
WARMUP: a couple announcements and plenty of kibitzing
THE THANG: munn to Harris through Sutton place to Sutton view into mason’s bend, did a little loop in there and the headed back
Ruckers probably just walked where they wanted to, that’s what they do
MARY:
ANNOUNCEMENTS:
COT: lot of guys are proximate to some health issues at the moment. We had a good share about that, which is one of those things that we get to do around here
THE THANG: run through Kingsley until you give up or have to get back to COT at 0600
ANNOUNCEMENTS: Invergence on Saturday
COT: Lots of respectables, Wisdom abounds, take advantage
WARMUP:
THE THANG: partners up while partner 1 runs hill partner 2 does 9 burpees, 11 squat jacks, step ups until partner returns rinse and repeat for entire workout. Climbing stairs and being prepared for whatever comes our way is what we get to do and need to be prepared to do. Keep up the hard work.
MARY:
ANNOUNCEMENTS: inverted, convergence, golf
COT: prayers for our country and being the light to our neighbors. Show kindness and love
WARMUP:
THE THANG: Run 3.2 miles on large Baxter loop :
Market
R on Gardenia
R on Morris Hunt
R on Downing
R on Berkshire
R on Tuckerton
R on Richard’s Crossing
Back to COT
MARY:
ANNOUNCEMENTS:
COT: fight or flight – what is your choice today?