Ran around the high school
Climbed walls
Learned leadership
TBD by Q
COP – mosey to base of hill for various exercises I/C. Greeted late arrivals (they know who they are) with Monkey humpers.
the main thing – Partner Dora because you’re there for the man next to you.
50 – swings
100 – squats
150 – curls
100 – squats
50 – swings
10 minutes of Tabata – called various exercises for 45 seconds and rest 15 seconds
Moved on to 5 minutes of Mary to complete the trifecta and take us to COT
Announcements – read your newsletter
COT – 5th core principle
WARMUP: None
THE THANG: Roads and Trails
MARY:
ANNOUNCEMENTS:
COT: closed with Lords Prayer
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
It was a glorious morn in The Fort as 6 HIMs got a little better today.
Quick disclaimer and we were off. Ran to the upper parking lot for a little warmup and stretching.
Ran over to a Baptist church for some 1st, 2nd, &3rd F. We hit up the playground for some Dora action.
Partner1
-100 Swing Rows
-200 Swing Merkins
-300 Squats
Partner 2
Ran up the parking lot hill.
Ran over to the other church for some more 1st,2nd,&3rd F.
Stair work with Burpees, CDDs, & BB Sit-ups.
Back to COT for prayer and praises
JWow
Pledge Allegiance
Run up Massey stop at Harris 15 Merkins 15 LBCs, 15 Squats
Run to Ardrey stop 15 Merkins, 15 LBCs, 15 Squats
Run To White stop 15 merkins, 15 LBCs, 15 squats.
Run to bottom of Harris stop 15 merkins, 15 LBCs, 15 Squats
Rinse and Repeat two more time for 3+ miles.
QSchool type workout
Week 2 Iron Pax
THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.
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