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!
WARMUP: Some of us.
THE THANG: Run – 6miles ish – Munn Rd to Harris to Sam Smith to Dam Rd down Harvest Point then back. Out 3 miles back 3 miles.
MARY: Nope
ANNOUNCEMENTS: Yes – CSAUPs COMING_ Adopt – a – Highway litter pick up Aug 10th._ Newsletter.
COT: YeS
The Q arrived 5 minutes late and took lead.
WARMUP: laps around the lot waiting for a
THE THANG:
Mosey around the Kingsley lake with pain stations
5 Stops in all with the following exercises
Rucks used for workouts
Steps ups
Dips
Moroccan Night Clubs
Curls
Triceps
Lunges
Over head carry
CDDs
Shoulder Shrugs
Calf Raises
MARY: Never found!
ANNOUNCEMENTS: CSAUPS & Read the Newsletter
COT: We shared and leaned on each other.
11 @ Colosseum this morning. Some early risers got in a couple miles before the workout. I found out that my planned workout was very similar to Monday’s Honey Badger workout – sorry
We began with some dynamic stretching: Toy Soldiers, butt kickers, high knees, and open gates. Next, we moseyed to the drop off loop.
I explained this workout was similar to riding a boat in rough weather, your legs will be sore and it will be difficult to walk.
Workout: Two laps around the car loop. Four cones with a different mode of transportation to each.
1. Burpees Broad Jumps
2. Lunge Walk
3. Bear Crawl
4. Run to Shovel Flag and back
Extra credit: 20 SSHs, 15 Squats, 10 LBCs, and 5 merkins at each light post.
Great job this morning!
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.
We ran to the river district down harvest point and back.
Warm Up:
– Imperial Walkers
– Moroccan Night Clubs
– Overhead Claps
– Raise the Roof
The Thing:
1. First Round:
– Mosey to the front of the school
– 5 Burpees
– 15 Carolina Dry Docks (CDD)
– 30 Straight Leg Feet-Together Squats
– Mosey to the bottom of the hill
– 20 Mike Tysons
– Mosey back to the start, circling around
1. Second Round:
– Rinse and repeat the first round
1. Third Round:
– 5 Burpees
– 15 CDD
– 30 Straight Leg Feet-Together Squats
– Mosey to the bottom of the hill
– 20 Mike Tysons
– 5 Kraken Burpees
– NUR to the top of the hill, then mosey back to the start, circling around
1. Fourth Round:
– 5 Burpees
– 15 CDD
– 30 Straight Leg Feet-Together Squats
– Mosey to the bottom of the hill
– 20 Mike Tysons
– 5 Kraken Burpees
– Basketball side shuffle to the top of the hill
– Walk to the light post, then Lt. Dan to the next light post
– Burpee broad jump from one light post to the light post lighting up the practice field
– Slosey back to COT
Mary:
– On your 6, in cadence:
– 10 Big Boy Sit-ups
– 10 Worst Worst LBCs
Announcements:
– The Sweaty Barry
– Jaeger
– Tortoise and the Hare
– Sign-ups for the Dam to Dam are about 60 days away
Prayers & Praises:
– Mental health
– Physical health and illness
– New opportunities
– Travel
– Soon-to-be new member of a family and the M carrying that child