Flight Plan: Standard Route:
Market down to Sutton, Sutton up to 160, 160 back to Market.
One loop is about 1.5mi.
Some did trails and some rucked.
COT
We ran past the house where I grew up in Willowbrook.
Memorial Day ruck fest with a few Yoggers.
WARMUP: Disclaimed – then off
THE THANG: Richard’s crossing to front street to Berkshire circling as many times as selected then returning the way pax went out.
MARY: Nope – open to all men. She was not there.
ANNOUNCEMENTS: Took place. Read your newsletter.
COT: 5th core principle.
Assassin – thanks for the call. :eye:
THE THANG: The Manion WOD + Bonus work
ANNOUNCEMENTS: Hog & Coyote, Cannoli Run, & Tortoise and the Hare
COT: Prayers
WARMUP: nope
THE THANG: every 10 min do 20 squats and calve raises. Rucked to coaches box and picked up rainmaker and headed back to COT.
MARY: nope
ANNOUNCEMENTS: read newsletter
COT: trash pickup, AMRAP for Autism, other stuff. :pray:
WARMUP: None
THE THANG: Head out to Munn to Harris make a right and a Right on Spring Blossom cross Sutton onto Sutton View past the Anchorman estate into Masons Bend and back. Some how it was uphill both ways?!?
MARY:
ANNOUNCEMENTS: Cannoli Run 5/17
COT:
WARMUP: stuff
THE THANG:
Slow controlled reps up and down
Single arm curls (left and right)
Triceps
Front raises
Bent over rows (left and right)
Calf raises
Side bends (left and right)
BBS
MARY: 5 min of around the circle
ANNOUNCEMENTS:
COT:
WARMUP: nope
THE THANG: head down 160, around wallmart, head back.
MARY: nope
ANNOUNCEMENTS: cannoli run next month, fort mill care center volunteer opportunities
COT: prayers and praises
THE THANG: Road runners headed to Brayden, a few of us hit BAX Trails
ANNOUNCEMENTS: Fast Five
COT: Prayers!