WARMUP: SSH, Cherry pickers, Windmills, yog
THE THANG: 4 corners with increasing reps
MARY: N/A
ANNOUNCEMENTS: Bethel Men’s Shelter/Uhaul Ruck
COT: Finished up with The Lords Prayer
WARMUP:
THE THANG: walk to Palmetto apartments and back. One loop around Earthfare
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:SSH, Cherry Pickers, arm rolls, IWs, Squats
THE THANG: Various exercises in groups of 3 with 3 sets of each
MARY:
ANNOUNCEMENTS: Break the dam, trash pickup
COT: 2.0s, parents, Jesters
WARMUP: NA
THE THANG: Rucking miles and Rugby Sprints
MARY: NA
ANNOUNCEMENTS: One Word, Men’s Shelter, Break the Dam and Dam to Dam
COT: Yes
WARMUP: Mosey to tire place near Ace Hardware. 49 SSH and the other usual ones
THE THANG:
Mosey back to site.
DORA/AMRAP
-Merkins/Lap round HT parking lot as MOT
-Big Boys/Lap
-Squats/Lap
-CDD/Lap
-Flutters/Lap
-Lunges
Mosey to wall for walls and crawls w/ 5 merkins.
MARY: 1 minute of Prisoner Squats w confusing cadence by YHC
ANNOUNCEMENTS: bethel men’s shelter
COT: love you boys
WARMUP: lap around the lot. IW/HW/SSH
THE THANG: 4 corners – 3 exercises each corner with MOT in between. Increasing reps after all 4 corners, rinse and repeat
MARY: N/A
ANNOUNCEMENTS: break the dam
COT: prayers and praises
WARMUP: No warmup
THE THANG: Rucking within the Kingsley property while sharing a 40lb dumbbell while you were talking about your burdens. We did (10) reps of low-slow Squats each person while one person was holding the dumbbell and we rotated through everyone to have a chance to do the low-slow squat with the dumbbell.
MARY: Mary doesn’t like to ruck
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: 8 Little Arm Circles, 8 Overhead Claps, 10 Imperial Walkers, 10 Hill Billy Walkers
THE THANG: 30 minute AMRAP was drawn out on a F3 special board, cardboard to be exact. Exercises where as follows:
– Kettlebell Swings (20 reps)
– Goblet Squats (15 Reps)
– Single Arm Rows (10 each side)
– Bell Clean To Press ( 5 per side)
– Figure 8’s ( 10 each direction, followed by Around The Worlds and Halo’s fo the second and third rounds)
– Kettlebell Deadlifts (15 Reps)
– Bear Crawl 20 yards With Kettlebell Then Curls At End (10 Reps Per Arm)
– Burpee To Upright Pull (7Reps)
We made it through 3 rounds of this and
For the rest of the 10 minutes left over we did leg lifts over our kettle bells while on our 6 these sucked and we did 5 minutes of stretching.
MARY: Nope Mary Stayed In Her Bed
ANNOUNCEMENTS: Break The Dam Run Series January 31st at Riverwalk
COT: Yep
WARMUP: Negative.
THE THANG: We ruck over to, and around, Brayden. This included and backwards ruck up the part of the hill. We then rucked over to the Colosseum and guess what we did on the way out. Oh you know…
MARY: Nope
ANNOUNCEMENTS: Newsletter
COT: Yes
WARMUP: nope
THE THANG: walk Kingsley loops 3.2ish miles. Finish with some squats, imperial walkers, merkins, burpees
MARY:
ANNOUNCEMENTS: jan 31 run/ruck at river walk
COT: prayers for successful medical procedures and recoveries