WARMUP: Chatter
THE THANG: Trails or Road Work Options
MARY: none
ANNOUNCEMENTS: Newsletter
COT: Show to know.
WARMUP: Yes – SSH, Rebel Merks, Mosey, Imperial Walkers, Cherry Pickers, Squats
THE THANG: Ladder work with BombJax, Merks, WAM, Donk Kicks, Big Boys, Burpees, Squats. Partner 7s w Iron Mikes and BigBoys.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Blood Drive, Stuff the Bus, Litter Pickup, Tortoise and Hare CSAUP, and Bethel.
COT: Nice work by all – prayers for family, travels, health, Marriages…
WARMUP: Run to the pharmacy, wait, run to the old Hardees, wait.
THE THANG:
Captain Thor (1 BBSU : 4 American Hammers-rt side counting = 10:40) and yes, we found the Stamp.
Run to the Town Hall Bldg for a plank series:
Mountain Climbers
Grave Diggers-Rt Side then Left Side
Dips
Run to the big, smooth lot for FMFBC:
NUR the long stretches & Bear Crawl the “short stretches”
To the Church steps
Up & Down the steps 2x then 30 correct squats
Up & Down the steps 2x then 20 correct squats
To the next smooth lot, now by FMCOG
Feet on the curb and lean on another PAX for 50 Calf Raises
Get a partner for Partner Pushes:
Each partner pushes a longer stretch and a shorter stretch.
At the corners, do 20 Flutters I/C & 20 Diamond Merkins
Run back to C.O.T. for a little more Mary.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: talked a little
THE THANG:
Ran through neighborhood found a hill that was 1/4 miles long and we ran up and down it a bunch of times
MARY:
Mosey back to COT
ANNOUNCEMENTS:
Read your newsletter
COT:
Take time for Rest!!
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Strawberry Pickers, and Broga
THE THANG:
Phase 1: Cheese Shredder
Phase 2: Ladder:
Round 1 – Burpees from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Bear Crawl.
Round 2 – Burpees + Merkins from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Lunges.
Round 3 – Burpees + Merkins + Bomb Jacks from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Crab Walks.
Round 4 – Burpees + Merkins + Bomb Jacks + Peter Parkers from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Crawl Bear.
Phase 3: Indian Run for 1/4 of a mile
MARY: Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: none
THE THANG: run down munn, left on Harris, cross 21 and down to bottom of hill. Run back up to the light, repeat.
Or run wherever you feel like
MARY:
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP:
THE THANG: we ran to QT and back. Fogarty is always picking up trash and did someone a favor by picking up a crescent wrench.
MARY:
ANNOUNCEMENTS:
COT: forgiveness, contentment, new drivers and business ventures
WARMUP: Discuss the route
THE THANG: A 4-mile run through the Masey neighborhood and Dobys Bridge with some hills along the way
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
Disclaimer Shared
WARMUP: None
THE THANG: Trails or Roads Route Shared
MARY: she was missed
ANNOUNCEMENTS: the sweaty Barry coming up. Read your newsletter
COT: Don’t forget about one another, always have another’s SIX! Reach out to each other and encourage and support. We all carry burdens that we don’t share. You never know when one of us needs a NOD more than you know.
16 at for the Clovis.
150 burpee pull-up
10 mile run
Partition as desired. We did 15 burpee-pull-ups and run 1 mile. Rinse and repeat
One of the simplest and hardest workouts. Nobody finished even half of it
– ’s shoulders have to bear the weight of his arms
– left early in protest
– wants to know if anyone’s finished that workout ever
– is crushing it. Keys to success: being a site Q
– we lost only to find him right at name-o-rama (introvert energy)
– didn’t ask if I wanted to carpool
– & batflipped to some Mary a tad early
– is ’s medical consult
– believes retribution will be had at his VQ on Friday
– took the over
– hardest working Gen Zer in the Fort?
– couldn’t be caught (by me at least) on the last mile
Listen, you could rub your overheating body against the ROTC building because the condensation on the outside wall is much cooler than the air temperature. But it still won’t make burpee pull-ups easy, nor will it verify this report better than , , or
But they’d have to check slack to make it happen….