WARMUP:
THE THANG:
They crushed it
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: None
THE THANG:
3+ Ruck Miles
1 minute of pull ups/ hang time
1 minute of LSS
10 ruck merkins
MARY: none
ANNOUNCEMENTS: newsletter
COT: closed in prayer
WARMUP: Destiny took the Pax thru some stretches that included warm up exercises.
THE THANG: Rebel broke out a Dora that offered the Pax 100 Wide Arm Merks 200 Dry docks 300 Dips 400 Flutters
Bass offered up some Wall work w bear crawls and lined up in plank positions and knocked out mtn climbers, walk around building w some incline merkins, around building again w flutters around building again with wall sits again with curls.
Fogerty closed us out with a quick round of 5s ( Bombjax and Merks) w the hill at the entrance then finished w 3 mins of Mary
MARY: YES
ANNOUNCEMENTS: Many discussed including Coffeeteria- Dam to Dam fundraising
COT: prayers and praises around the COT.
Arrived 30 min early set up and awaited Grinder to arrive with the rest of the sandbags.
WARMUP: Imperial Walkers, Wind mills
THE THANG: I was very ambitious as I was not sure how many people would show up and how long it would take to get through each station. Partner up, Partner 1 Does exercise till failure while Partner 2 does the second exercise. Then once failure occurs Partner 1 hops down off the stage and runs to the corner of 160 & Ardrey St preform 2 burpees and runs back to relive Partner 2 so they can start the exercise till failure. One both have completed that station move to the left to the next station. After 45 min we Omahaed it took sandbags to the hill where I proceeded to connect 2 groups of sandbags to a rope. The task was to work in two groups to get the 200 plus pound sandbags up to the top of the hill. This was to simulate carrying dead weight such as a person if injured in a crisis.
Stations
Cone 1
Partner 1: Sandbag Curls till Failure
Partner 2: Merkins
Cone 2
Partner 1: Sandbag Overhead Press till Failure
Partner 2: Scissor Jacks With 8lbs Dumbbell
Cone 3
Partner 1: Sandbag Squats till Failure
Partner 2: SSH
Cone 4
Partner 1: Sandbag Bent Over Rows till Failure
Partner 2: Mike Tysons
Cone 5
Partner 1: Sandbag Deadlifts 60lbs till Failure
Partner 2: Plank Toe Taps
Cone 6
Partner 1: Dumbbell front raises to lateral raises till Failure
Partner 2: Plank Hip Dips
Cone 7
Partner 1: Sandbag Overhead Throws 60lbs till Failure
Partner 2: 8lbs Dumbbell Big Boys with overhead tap
Cone 8
Partner 1: Kettle Bell Chest Presses till Failure
Partner 2: Slam Ball
Cone 9
Partner 1: Sandbag Upright Rows till Failure
Partner 2: Slam Ball American Hammers
MARY: A few standing ab exercises
Rolled in with 10 min to spare but unbeknownst to me that was much time to get all of my torture equipment set up.
WARMUP: None straight to the THANG
THE THANG: Set up 16 stations and 3-sets of cones towards HT. Set a timer HITT timer for 1 min of exercise then 10 sec of rest then move to your right to the next station for 4 sets. Then proceed to to run suicides with the timer set for 2:10 what ever time you have left is your rest time.
Stations
1. Dumbbell front raises to lateral raises
2. Dumbbell Squat to Overhead Presses
3. Dumbbell swings
4. Slam balls
5. Throws
6. Sandbag Overhead Throws
7. Sandbag Curls
8. Hand Release Merkins
9. American Hammers With Medicine Ball
10. Alternating Toe touches
11. Kettle bell Chest presses
12. Sumo Squat Pulses
13. Burpees
14. Reverse Crunches
15. Wipers
16. Mike Tysons
ANNOUNCEMENTS:
COT: continued prayers for the Weed family’s loss of their son. Also prayers for a church goer that was hit by a car.
WARMUP: put your ruck on
THE THANG: wonder out to the one mile loop around the hospital, 2 loops and then a stroll to the hotel and back.
MARY: 6 minutes of broga
ANNOUNCEMENTS: all of them
COT: flag handoff to Sofrito
Disclaimer at 5 AM sharp from YHC, we crossed the street to panera for some in cadence Warm-O-Rama that included,
Side Straddle Hop
Windmills
Moroccan Nightclubs
Imperial Walkers
Hillbilly Walkers
1 mile around Kingsley and then time for some,
Lunges
Merkins
Step up
1 more mile around Kingsley and now this time,
Squats
Merkins
Mountain Climbers
1 more mile and it was time for CoT
CoT:
Announcements: Bethel men’s, convergence and read newsletter
Prayers and Praises (said & unsaid)
WARMUP:
Cohiba led warmup where we ran to front of Elementary School and commenced with COP
THE THANG:
Hand off to Kaiser where we ran bball courts behind middle school and performed a modified Dora
-dips, irkins, big boys
Hand off to CakeBoss
Mosey to side of elementary school
Partner one big boys
Partner two bear crawl
Partner one leg raises
Partner two bear crawl
Partner one LBCs
Partner two bear crawl
Partner one hellos dollys
Partner two suicide sprint
Partner one something
Partner two suicide sprint
Mosey to driveway for gasers between light poles
Last one all the way to COT
MARY:
ANNOUNCEMENTS:
8/4: Convergence
8/5: Stuff the bus
COT:
Prayers and Praises recognized
WARMUP: Mosey the WEP loop with 3 merkins at each bench. COP with all the favorites
THE THANG:
Chest: do exercise, run/jump on stage, tag wall and run back to start. Accumulator. 5x merkins, 5x wide arm merkins, 5x shoulder taps 5x CDD
Legs: Lt Dan. #soulcrusher
Cardio: Triple Nickel. Big hill. 5 Mal Tar jai at bottom, 5 burpee at top, 5x. Group temp run.
MARY: LBC, flutter, dying cockroach, grave digger.
COT: theme today was Keep going. In the work out, work, family, life. Great to be back in the gloom today. Trucker’s mumblechatter never disappoints. We welcomes two FNGs. Let’s keep @Ditchwitch and Kulu coming back.
Aye
WARMUP: rucked over to old Kingsley
THE THANG: continued rucking around old Kingsley loop and back to bigger parking lot on far west side. We then did a small set of exercises: 10 squats, 10 curls, 10 overhead presses.
Next up was a goal of a 15 min, 1 mile time hack. Instructions were: single file line, we’d rotate the man in front to the back every .2 miles, we had to stay together within a 1-2 arm reach, only the man in front and back could talk in terms of instructions on spacing, speed, etc.
We did pretty well keeping together until the end when our spacing separated a bit to much so while we did make the time back, we didn’t complete it all together.
Quick AAR (after action report) in the parking lot on what went well / didn’t go well. Comments were: difficult to stay silent when not in the front / back, the need to ask for help when trying to keep up, need for more talking from the back.
Another set of the 3 exercises noted above. Then back to COT going the short way as we were running low on time.
MARY: not today
ANNOUNCEMENTS: check
COT: check