WARMUP:
THE THANG: 3.3 miles. 2 Loops in Kingsley
MARY:
ANNOUNCEMENTS: Bethel, Bus, Care Center
COT: Schools, Marriages & Minds
WARMUP:
THE THANG:
Run to willowbrook neighborhood. Loop the hood and back down 6th and head toward oak ridge elementary. Stop for a quick prayer for the start of school and back to COT.
MARY:
ANNOUNCEMENTS:
COT:
Warm Up
Suitcase carry to lot
AMRAP
Lower body
Squats
Swings
Reverse Lunge
Upper Body
Curls
Merkins
OH Press
Core
Plank pull through
Around the world
Flutters
Conditioning
Burpees
Mountain Climbers
SSH
Running in between
WARMUP:
Snooker lead us through a series of in-place warm-ups, including great hits like "Buttkickers", "High-Knees", and "Good Mornings".
THE THANG:
Moseyed on the trail about 1/4 around the park, stopping at the swinging benches for some burpees.
At the playground, we partnered up. Partner 1 did a stationary exercise, while partner 2 ran around the playground. Flap-jack. Stationary exercises were as follows;
1. Merkins
2. Heels to heaven
3. Swing crunches
4. Box Cutters
5. Pull ups
6. Shoulder Taps
7. Freddie Mercury s
8. CDDs
9. CDDs ( feet elevated above head)
10. LBCs
11. Seal jacks
12. Flutters
13. Burpees
Lined up for railroad tracks across the field.
Moseyed down to the new turf for Jack Webbs.
Sat on the wall for some Jack Reachers
2 minutes of Mary.
WARMUP: moseyed with some stops along the way. No feedback on the cadence calling. The PIP I was on was in full effect. Finished with Bonnie Blairs X 10.
THE THANG: In honor of The Pirate, a 4 corners, 20 reps at each corner. Merkins, Derkins, Heels to Heaven, and Big Boys.
Mosey and Sprints 2X to length of the parking lot changing pace at every island. Another idea taken from Pirate.
Picked two islands to do an Impossible Mile:
First Lap: Burpee Broad Jumps
Second Lap: Lunge Walk
Third Lap: Bear Crawl
Fourth Lap: Mosey.
Everyone LOVED the Impossible Mile.
Truly an honor to GET TO share doing difficult things with these men.
MARY: some did, some not so much.
ANNOUNCEMENTS: Stuff the Bus, LaGrama, Bethel, Bourbon, Cannoli Run!
COT: Lifting up all those going through life’s beatdowns and enjoying the time when the storms pass.
I'm going from memory so forgive me if I missed a PAX or three.
We talked about trust as the latest QSource topic. We discussed if you're trustworthy, how you develop trust and what happens to a team when trust does/doesn't exist.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: A mere jog get loosened up.
THE THANG: Hoist your sandbag to the carry position and make your way close to the flagpoles for the first of our several 60 x 60's. This is an exercise where you start with the 60lb (or similar) sandbag on the ground, lift the bag and toss it over your head. turn around and repeat, for 60 seconds.
Hoist the sand bags and make your way to the back dumpsters for our first round of 15's w/ our sandbag:
Simbas, Flutters w/ Press, Left & Right Side Bends
60 x 60
Hoist the sandbag and head down the back stretch to the other side of the school for another round of 15's:
Back Squats, Dead Lifts, Thrusters, Calf Raises
60 x 60
Hoist the sandbag and make our way to the entrance of the school for 15's:
Derkins w/ feet on the curb or sandbag, Curls, Overhead Press, Chest Press
60 x 60
Hoist the sandbag and head to the big tree and partner up:
P1: Farmers Carry the sand bags about 50yds
P2: Mountain Climbers and run to meet your partner where they stopped.
Flapjack
Hoist the sandbag and head to the front of the school for the last round of 60 x 60.
MARY: Throughout
ANNOUNCEMENTS: Stuff The Bus, La Grama, Bethel participation
COT: You should've been there.
WARMUP:
SSH, windmill, low slow squats and broga
THE THANG:
Ran the light poles between the elementary and middle school. Backwards. Stopping at each light pole adding one merkin each time we stopped.
Moved over to the basketball court for some leg and speed work
Kriss kross down and bac
Bounces down and back – ask someone who was there. Hard to explain in a backblast but it sucked.
Moved to the benches for LBCs with feet on the bench
Plank with feet on bench
5 merkins
Repeat all of the above for another round
Move over to picnic tables for two rounds of dead lifts and LBCs.
COT for hip exercises to finish the workout
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Short mosey with rucks on.
Arrive for warm up – rucks off
Windmills I/C
Cherry Pickers I/C
Seal Jacks I/C
Imperial Walkers I/C
Merkins I/C
Rucks on and mosey to the main event
THE THANG: PAX did 7 rounds of the following exercises followed by a run at the end of each round:
Each round consisted of:
Ruck on – 15 shoulder taps on each shoulder
Ruck off – 15 ruck pull thrus
Ruck off – 15 ruck curls
Ruck off – 15 ruck swings
Quick run (slick) to the driveway turn and back
All rounds were completed just in time to return to COT at 0600.
MARY: No time
ANNOUNCEMENTS: Reqd your newsletter
COT: Shared some tough stuff – burdens shared are burdens lighter. No OYO.
NMM – When we look in the mirror at the end of each day – can we say we gave our best? PAX were asked to bring two things to the workout today – their rucks and their best. Life requires the same from us. Let’s give it men. The world needs you and your example more than ever.
Brawny – thanks for the call. 👁️
MARY: Gas Pumper ( @U5PLMTS9L ' favorite), Heel
touches, Rosalitas