WARMUP: DISCLAIMER AND SHOE LACES CHECKED
THE THANG: 3.35 MILES OF SECOND F PACE AND GREAT MUMBLECHATTER
MARY: BROGA, BROGA, BROGA !!!
ANNOUNCEMENTS: Read Your Newsletter
COT: Always stays in COT !!!
THE THANG: Standard laps around the 1 mile loop until 10 minutes left.
MARY: Gathered by the fire pit for
flutter press 4c x20
Overhead drop with ruck x10
Modified Hello Dolly 4c x 10 with core engaged to keep lower back on the concrete, hands over stomachs, and heads in the air with chin tucked
Modified Wheezy Jefferson x10 in the same way
Flutter Press 4c x15
Overhead drop with ruck x10
ANNOUNCEMENTS: CSAUPS and serving opportunities. Sofrito has something cooking for September 21st
COT: get vulnerable
THE THANG:
Rick through Kingsley
3 mile ruck with 2 pain stations
Ranger merkins
Hand release merkins
American Hammers
Plank
Ended with flutters
MARY:
Flutters
ANNOUNCEMENTS:
Happy hour at Emilio’s
7/4 Convergence
COT:
Family health fellowship
WARMUP: Disclaimer Given, Rucks Checked, and Safety Third !
THE THANG: 3.25 Miles to the WEP and Back !
MARY: She was missed !
ANNOUNCEMENTS: Read Your News Letter !!!
COT: Pray for our M’s and 2.0’s
WARMUP: None, Disclaimer given
THE THANG: We rucked towards Veterans Park to do a quality check on the Minnow Pond. 3.44 Miles
MARY: None she was absent
ANNOUNCEMENTS: Cannoli Run, Read Your newsletter, the jeager
COT: What happens in COT stays in COT
Rucked to FMHS with 2 pain stations in between. Squats, Merkins, Lunges, Curls, Pulls. 3 miles completed
WARMUP:
THE THANG: 3.25mi: Panera up Munn road to FMHS main office, back with a loop around LPL and Founders
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: Ruck from Kingsley toward WEP, make a right on Jackson Street and follow all the way down to Harris Street, take Harris Street to Munn Road and make a right, follow Munn Road all the way back to RT 160 and cross over to Kingsley
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
WARMUP: Intro, mosey, warmup on the hill next to the church then mosey to church.
THE THANG: Thang 1: Deliberately gave confusing ab instructions with a run but ended with 300 reps for Leg lifts, American Hammers and LBC. Talked about the message of communication being vital. Especially with our kids, M’s, jobs and as leaders.
Thang2: Mosey to Walgreens to the side road between buildings. Picked Pax to give 20 reps of an ab exercise and sprint to the other side. Rinse and repeat 4 times. Again, clear communication needed.
Thang 3: Mosey to HT and to the wall near the Auto shop. Split Pax up on opposite walls and bear crawled towards each other having to communicate so heads did not get hit.
MARY: Mosey to COT, and BW lead is brogo for cool down.
ANNOUNCEMENTS: AMRAMP for Autism, Q School, Ass Kicking April and Rock Hill 10 year.
COT: Prayers for health, communication with kids and patience.
Conversating with heavy backpacks to WEP and back.