1.9 mile loop with 5 ruck pain stations
10 lunges
10 curls
10 Merkins
10 flutters
10 overhead press
WARMUP: Ruck to WEP
THE THANG:
Lap around WEP
Jacob’s Ladder with ruck on hill (squats, bear crawl, merkins)
Lap around WEP
Ruck back through FM Town buildings and millstone park back home
MARY: she stayed in the fartsack today
ANNOUNCEMENTS: Hmmm…
COT: Yes!
5 pax enjoyed buckets of pain around Kingsley, launching from the amphitheater for today’s version of Dawn patrol. Angry, being awake since 3:30, I tried to take it out on the guys just a little but it was child’s play for everyone except for the excessive burpees.
We did announcements that we have all read from the newsletter. We lifted prayers for aging parents who need attention, family members who are struggling with some stunning news, and friends/co-workers who are suffering. Importantly, we also prayed for our children.
-30-
WARMUP: None
THE THANG: we rocked, and I made the packs to several exercises at at least two stops. They grumbled.
MARY: None
ANNOUNCEMENTS: Cannoli Run
COT: We prayed and I do not recall the specific intentions
WARMUP: nope
THE THANG: Ran to the river through Baxter
MARY: a few afterwards did some additional work
ANNOUNCEMENTS:
COT: prayers for Families and our thoughts
WARMUP: A few exercises to ensure some losses bodies before fast running
THE THANG: Fast 5k training plus some dice games
Mosey to light at Cleburne and White Street
Run for time (don’t mosey or yogg) the loop around FM Town Hall in the roads, which is a .6 min or 1k loop.
Mosey to pkg lot between Town Hall and WEP
Pax turns rolling dice to determine exercise and # of reps. Exercises include:
Hand release merkins
Monkey humpers
Shoulder Taps
Parker Peters
Sumo squats
Burpees
After all pax take turn, run lap around the pkg lot
Rinse / repeat (we got 3 rounds in)
Back to road to run another 1k loop for time, striving to beat the first lap time
Mosey home
MARY: yes, for final 2 mins
ANNOUNCEMENTS: Fast 5k
COT: As always per 5th core principle
WARMUP:
10x SSH
10x Windmills
10x Imperial Walkers
10x Cherry Pickers
10x TRUE Sumo Squats
THE THANG:
4 cones set up along path near the pond. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run Around front of shops then around to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).
Great work by all men. Thanks for the chance to lead, Jekyll.
The Thang
We rucked about 1.5 miles stopping for 10 rep exercises of OH press, curls, tris, chest press, abs, squats, and calf raises. We discussed our best sporting events and fun with parenting.
The theme was the Boy Scout motto Be Prepared. I lugged a bell around as my ruck sack slept at home. By making it painful, I will remember it next time.
ANNOUNCEMENTS: sign up the cannoli Run
COT:
WARMUP: Mosey to vet clinic parking lot. SSH, LSS, MNC, Merkin, Down Dog, Up Dog
THE THANG:
Mosey to large parking lot at the corner of Confederate and Monroe White for a DORA.
– 100 Mike Tyson (MOT – Run to far side of parking lot and NUR back)
– 200 Lunges (MOT – bear crawl to second landscape island and run back)
– 300 American Hammers (MOT – Run to far side of parking lot and NUR back)
Run to bottom of Massey St hill for a round of 7s.
– Burpees at the top of the hill
– Jump Squats at the bottom of the hill
MARY: PAX took turns calling Mary to run out the final 3 minutes.
WARMUP:
Seal Jacks, Moroccan Nightclubs, Cherry Pickers, Windmills
THE THANG:
The amphitheater has 11 stone “benches”. An index card with 2 exercises was placed on each stone. One at a time, a pax bear-crawled to a stone to retrieve a card, while other pax planked from elbows until he returned.
All pax then did those 2 exercises together:
Index cards:
1. Merkins 30 / Sumos 30
2. Derkins 20 / Lunges 20
3. Carolina Dry Docks 20 / Bomb Jacks 20
4. Burpees 15 / Flutters 60
5. Dips 20 / LBCs 40
6. Shoulder Taps 20 / Freddy Mercury’s 40
7. Step Ups 20 / American Hammers
8. Peter Parker 30 / Al Gore (60 sec)
9. Flying Squirrels 20 / Box Cutters 20
10. Side Lunge 20 / Mtn Climbers 30
11. Parker Peter 30 / Reverse Lunge 20
each side
MARY:
Throughout
ANNOUNCEMENTS:
Bethel tonight, Vuvu’s fastest 5k next week
COT:
Praises and prayers for aging parents and praises for Boogie’s son getting accepted for a semester abroad in Spain!