QSchool type workout
Some sore ironpax guys and some ready to take it on tomorrow.
WARMUP: 10ssh ic with rucks on …. first bad choice of the day out of the way at least
THE THANG: rucked around kingsley area with stops every 1/4 mile for merkins/squats
Started with 10 merkins and 0 squats then 9merkins 1 squat etc to 0 merkins and 10 squats
MARY: flutter presses ic
ANNOUNCEMENTS: golf outing and bourbon night. See newsletter
COT: yup
Thanks for opportunity Sofrito
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Humid “Fall” morning. 9 men showed to take flight from the premier running AO in The Fort. 9 men returned at 0600 to share tales of conquering the pavement, dodging sprinklers and spotting <@U025ZUQU82D> biking about Baxter. Thanks <@U5D544AAY> for opportunity to lead.
Ruck around Kingsley
WARMUP: SSH Merks Cherry Pickers Toy Soldier’s
THE THANG: 4 Corners- Crazy 8s, 7s Wall sits, round of Mary
MARY: yes
ANNOUNCEMENTS: Bethel, blood drive, Fundraising….
COT: tremendous
WARMUP: none
THE THANG: 3.4 miles with two sets of 25 merkins
MARY:
ANNOUNCEMENTS: golf tournament Oct 28th. Need donations for prizes or donations of prizes
COT: prayers for my M’s surgery
Accepted this Q invite before I realized it was same day as the Tortoise and Hare CSAUP. No worries – all bad decisions can be compounded with other bad decisions so decided to let her rip.
A few PAX were out running already when we started. For normal start time PAX, 2 went trails and 5 hit the streets.
Trail – enter kingsley and immediate right – continue to dogwood and stay right on dogwood all the way to Cantrell ave where you will get on Muscadine. Stay course until you get to Azalea where you will find your way back to the spillway. you will hop on Haigler and go around lake and get to timberline and bring you back to Kingsley and back to CoT.
Road – get on 160 and dodge traffic over I77. Left on sutton rd then right on front st into baxter. Continue onto settlers height/Stratford run/harvest point until you reach the end. Turn around and come back
Thanks for the opportunity to lead!
WARMUP: Chatter
THE THANG: Trails or Road Work Options
MARY: none
ANNOUNCEMENTS: Newsletter
COT: Show to know.
WARMUP: Gave the usual intro and then we got after it.
THE THANG: We toured the longer Kingsley loop and the rucks stayed on the whole time. Starting from COT we had our first 10min ruck interval, 5min rucking followed by 5min of ruckshuffling.
Stopped by a group of benches for our first pain station.
25 – Step-Ups
25 – Alt. Lunges
25 – Incline Merkin w/ 2 shoulder touches at the top = 1 rep
Onto the next 10min ruck interval. This time we rucked for 4min. and then ruckshuffled for 6 min.
Stopped at the round-a-bout towards the back entrance for our next pain station.
150 total reps – Squats and Calf Raises (PAX chose how they wanted to split up the reps )
Then completed 1 lap via BearCrawl around the round-a-bout
Marched right into our next ruck interval – 3min ruck followed by 7min of ruckshuffling.
Ended up at the amphitheater area for our next pain station where there were plenty of more benches to utilize.
20 – ButttouchSquat followed by 2 alt lunges = 1 rep
15 – Incline Merkin followed by 2 Grave Diggers = 1 rep
From that pain station we moved into our final ruck interval – 2min ruck followed by 8min ruckshuffle which we completed in the parking lot behind Panera. Last call was at 1min as PAX were asked to ruckshuffle back to COT.
MARY: No time
ANNOUNCEMENTS: Bethel Serve, Blood drive, Trash pick-up, T&H, read your newsletter
COT: SHOWTOKNOW!