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
Read some backblasts and decided to bring some toys to the Colosseum for all the PAX to enjoy as a means to change it up a bit.
WARMUP: Moseyed to the loop at the front of the school where gear stations were set-up. Performed some SSH and a few burpees and then made sure PAX understood the exercises at each station. Explanation done, moseyed around to the back half of the loop, performed some SSH and a few burpees, explained the format, then we started to work.
THE THANG:
Partner Up. Partner 1 attends a station and performs the exercise until Partner 2 relieves him. Partner 2 runs the half loop, but before re-entering the exercise area must complete 3 burpees.
Exercises below:
Reverse Lunges w/ 20lb weighted vest
AB Wheel (had a pillow for our knees)
KB Swings w/ 40lb KB
Shoulder Swings in a low squat position w/ Hvy Rope
Russian Twists w/ 10lb weighted ball w/ handles
OverHead Squats w/ Cindy
CurltoPress w/ 45lb plate
V-Sits w/ 10lb weighted ball
Tricep Ext w/ 12lb DBs
Squats w/ 30lb Ruck
Alt. Single Arm Snatches w/ 35lb DB
OH Press Toss w/ 60lb SB
Single Arm LawnMower Pulls w/ 45lb DB ( watch your running partner and switch about half way )
MARY: NONE
ANNOUNCEMENTS: Break the Dam
COT: STK
WARMUP: Windmills, MNC, world’s greatest stretch and merkins
THE THANG: Carry our big bells to the far side of the parking lot, found a box full of terrible exercises and carries such as snatches, curls, man makers and lots more. We (I) decided on a 15 count and a nice loop to mosey around after each exercise. Eventually construction workers started showing up and for our sobriety we moved to another location and finished what we started.
MARY: I started, then Bam Bam practiced calling cadence and finally Skipper wouldn’t stop until 0600
ANNOUNCEMENTS: Lots of opportunities to traverse great distances with your two feet for good purposes.
COT: You betcha.