3 runners went Munn, Harris to Jackson and back. Ruckers got lost in Kingsley don’t know how that happened but they were late.
COT: Cspan style lots going on
Route: Munn to Harris to Spratt to White. Down Jackson back up Harris to Munn to Panera
5 was the count at Ballroom this morning for a little light pole palooza. We hit chest, back, legs, arms, and abs with plenty of mumble chatter mixed in.
Cold morning, but the work still got done. Even while nursing the Achilles, we found a way to break a sweat and keep moving forward.
Bonus points for one heck of a sunrise to kick off the day.
WARMUP: N
THE THANG: Y
MARY: N
ANNOUNCEMENTS: Y
COT: Y
WARMUP: Pre Stretch
THE THANG: 2 Routes for Roads and Trails
MARY: She was missed
ANNOUNCEMENTS: Newsletter
COT: Top Secret
WARMUP: Mossy, SSH and Windmills
THE THANG: Looking to bring a little music to the group for all of the ages of the PAX, I structed 4 rounds set to music of the 70's, 80's, 90's and 2000's. Each decade had 2 songs.
70's- Stayin Alive- Bee Gees & September by EW&F
80's- Eye of the Tiger- Suvivor & Living in America by James Brown
90's- Jump Around – House of Pain & Smells Like Teen Spirit by Nirvana
2000's – Bawitdaba -Kid Rock & Monkey Wrench by Foo Fighters
MARY: When the rest of the beatdown is set to music, you have to end with Bring Sally Up
ANNOUNCEMENTS: Read your news letter, Bethel, Cannoli Run, silly overnight ruck event, Litter Pickup
COT: What's said in COT stays in COT.
Warm up stuff mosey. More warmup stuff. Mosey, did ping pong ball and dice thing. Creative. Did bench work and then that crazy hip exercise airborne makes us do.
WARMUP: inro and disclaimer. Mosey to another parking lot. Circle up for MNC, windmills, Non-discrpt produce pickers, Plank, up/down dog with toe taps, and merkins.
THE THANG: Ran back to the main lot for 4 corners. 4 laps with 10, 15, 20 and 25 reps at each corner. Stared with Monkey humpers then run, wide arm merkins then lung walk, dying cockroaches then nur, and then CDD then karaoke to tge beginning. Once completed, then we talked about what we would tell our younger selves. Good conversation and good leadership knowledge! Finished 2 more laps with pick you pain and pick your rep.
MARY: Back to COT for 2 quick Mary's
ANNOUNCEMENTS: mens shelter, road pick up, races.
COT: Prayers for cancer, health, kids, and patiance.
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.