We ran 3.5 mile – 4.5 miles. Jackson St down to Harris up the trail to WEP. Head back or loop to main St and then back.
COT: prayers lifted.
WARMUP: no warm up
THE THANG:
With ruck on, 5 rounds:
20 high knees
10 Squats
10 Lunges
20 calf raises
10 Merkins
10 Mtn climbers
We had 15 minutes to spare so we did 2 more laps around and 5 minutes of broga led by @cobrakai.
Run/shuffle/ruck one lap after each circuit. Everyone except @slapshot rucked the miles, he run them and completed 8 rounds I think.
Great turn out for Chupacabra and Stockade.
Tinsel out…
WARMUP: Discussed the route, got a head count. It was… poorly understood.
THE THANG: Old Kingsley loop over to Bob Jones stadium for some hill repeats, then back through the old Kingsley loop for 2.5 miles and 20 minutes of hills.
ANNOUNCEMENTS: Get your 10 year gear, Stuff the Bus.
COT: Bass-O went off the beaten path and was MIA until Vuvu went fishing and came back just in time for Boss Hogg closing us out in prayer.
We honored our brother Treehugger with a Ruck version of the WOD.
5 rounds of:
10 sandbag rows
20 flutter kicks with ruck overhead
30 merkins
40 yard sandbag toss
50 yard sandbag farmers carry
1/4 mile run/ruck
It was a sweat fest and the merkins with the ruck on received the most complaints.
We prayed for the people affected by the accident at the beginning of the bear race, prayers for our families and for patience and balance on our minds.
I will suggest to keep a water bottle handy when working out in this heat and humidity, I had to pull mine out of the car 10 minutes into to WOD.
Stay hydrated brothers!!
YHC was honored to Q minnow pond on my actual 50th (RESPECT) birthday. since the theme is 50, the route was a loop with 5 pain stations with 3 exercises of 10reps (to equal 50 reps per exercise and lap). Goal was 5 laps for the gazelles.
The stations were at Main/Tom Hall, Tom Hall/Withers, Withers/Confederate, Withers/Watson, and Railroad/Main.
Unfortunately I scheduled skin cancer surgery 2 days prior without thinking about the implications. Doctor requested I not exercise for 2 weeks but I couldn’t resist. Reason why I mention this is as a Public Service Announcement: use sun screen all year long and always reapply daily to avoid skin cancer.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Not needed. We are all studs.
THE THANG: Run around in circles.
MARY: Meh.
ANNOUNCEMENTS: Newsletter
COT:Prayers for Pushers daughter, Gear’s dad Wayne. Praises for new jobs and new clients!
WARMUP: put on your ruck and get to steppin
THE THANG: we walked. We talked. We stopped for some OPRAHS along the way:
OP: 10 overhead presses
R: rows. Upright or bent-over
AH: Am Hams or American Hammers
S: Swings
COT: prayers both spoken and unspoken
WARMUP: Turn on your lights
THE THANG: Run, Walk or Ruck. Those doing the full 5 hit Harvest Pointe. Backdraft sweated out some extra Cabernet from Sunday night and YHC survived wearing mismatched shoes, a symptom of getting dressed in the dark so you don’t wake the M.
MARY: Turn off your lights
ANNOUNCEMENTS: Golf tournament. Next Monday Flight Plan will meet in adjacent parking lot behind Killingtons because Starbucks is being paved.
COT: Prayers for Backdraft’s in-laws the Williams in Covid quarantine in Italy; prayers for healing for Sugar Daddy’s back; prayers for recent graduates for smart decisions this summer and guidance as they enter life’s next challenges.
WARMUP: Forgot this part. It was a ruck though… Warm ups are for the weak…
THE THANG:
So Tinsel needed some approved COVID tests for his return from Mexico and I had a few left over so I told him Thursday night I would bring them to Chupacabra in the morning… His response was basically “Great! Can you Q too?” So this is what you get when that happens
Total miles: 2.11 on my watch
Basically went to TCES and back with some “discomfort stops” (not really bad enough to be actual pain…)
Halfway: 20 High-Pulls, 20 Overhead Press
Turn: 20 Squat, 20 Bent Over Rows
Halfway: 20 Squat, 20 High-Pulls
COT: 20 Overhead Press, 20 Curl