WARMUP: N/A
THE THANG: 3 Miles with rucks and sandbags around Kingsley and across 160
MARY: N/A
ANNOUNCEMENTS: Read your newsletter!
COT: It is what it is…
WARMUP: None
THE THANG: I asked if anyone was interested in my route. A few select quality gentleman said yes. Then we took off.
MARY: None
ANNOUNCEMENTS: Yes
COT: Some prayers and praises were shared.
WARMUP: SSH, imp walk, hillbilly walker, cherry picker, Moroccan night clubs, down dog flow, mosey lap around parking lot
THE THANG: light poles… stop at each one for 10 merkins, 10 squats, 10 calf raises.
15 in total back to the road
Mosey to picnic benches:
10 dips, 10, step-ups each leg, 10 irkins, 10 side straddle hop – completed 3 rounds
Mosey back to COT
MARY: 10x of: flutter, dying cockroach, penguin, lbc, box cutter, Rosalita, American hammer
ANNOUNCEMENTS: tortoise and hare postponed, QvQ and QSource tomorrow at cockpit, 5/16- cannoli run + overnight ruck, trash pickup – June
COT: health, Dr appts, praise for a NAFO lacrosse senior night and one player in particular who overcame childhood cancer
The runners took a familiar route to Harvest Pt and back. Ruckers traveled aimlessly around Baxter with good fellowship and conversation. The message this morning was do a little extra distant in support of Wegman's who is running the Boston Marathon. He has put in lots of early morning training runs leading up to this event. Lots of great HIMs have supported him along the way.
Special prayer this morning as he completes this goal.
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot
The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 15 Squats
Corner 3: 20 LBCs
Corner 4: 25 Calf Raises
➡️ Lap 1: Mosey between corners, Lap 2: Lunges between corners, Lap 3: Bear Crawl between corners
2. Partner Work:
P1: Plank
P2: 10 Merkins, then jog 25 yards and back
Repeat with:
20 Squats / partner holds Al Gore
20 Big Boys / partner holds 6 inches
20 Mountain Climbers / partner holds plank
3. Dora:
Partners:
100 Carolina Dry Docks
200 Shoulder Taps
300 LBCs
➡️ One partner works, the other jogs 25 yds and back.
4. Finisher:
Dips
Leg Ups
Derkins
3 Rounds: 10-15-20
Mary:
American Hammers – 15 IC
Rosalita – 20 IC
Hello Dollies – 20 IC
Flutters – 20 IC
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Warmup the usual.
Ran a little
Did 4 corners with 3 exercises each ask @U0277A4AZC3
Did a Dora 300 LBCs 200 squats 100 merkins ask @U0277A4AZC3
Went to benches. Did dips, derkins and step ups
We did Mary at the end
All was good.
WARMUP: walk up hill
THE THANG: right harris, right Boyd, right in neighborhood, stay left until sutton
MARY: none
ANNOUNCEMENTS: read newsletter
COT: thankful for every opportunity and prayers for kids ans families
Intro, Warning Label and Welcome Given
WARMUP: Mosey to the back lot for warm up shenanigans:
In Cadence of 10:
Hillbilly and Imeprial Walkers
Cherry 🍒 Pickers and lap around
Teams of 4 Assembled
THE THANG:
I crew member rucks a lap around the lot with a sandbag while the crew performs the following movements:
Switched Rucker after every lap.
Some laps had two Ruckers, other laps had whole crew Ruckers, a few had 3 Ruckers
To Reach finish line all crew came together to finish collaboratively the following goals:
MARY:
Different pax got opportunity to call a movement so we could finish together
ANNOUNCEMENTS: upcoming CSAUPS, bethel church service, and reminder that together we can overcome anything. We are not intended to do it alone
COT: Always there, always honest, always needed!
I didn’t even bother suggesting a route. Half the guys were going on trails to ruck train, the other half already knew where they wanted to go. And Vuvu and Stagecoach plotted their own deal together. Hey, I’m not bitter.