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!
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Run route = y trail then up 6th crossing to Sutton, left on Sutton, right on mills, left on gardenia, right on morris hunt, right on dowling, then up the hill in Berkshire, then back to start via Richard’s crossing
the ruckers went were ruckers go
MARY:
ANNOUNCEMENTS:
COT: