WARMUP: jumped right in
THE THANG: 50 lbs lead shot weight bags and heart attack hill
MARY: yoga at the end
ANNOUNCEMENTS: convergence this Saturday
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 20 SSH, 10 WM, 10 CP
THE THANG: Miles and Smiles with sandbags.
Stops along the way: Dips, Urkins, Merkins, Flurter with Press, upright Row, manmakers, shoulder press, curls.
MARY: box cutters, Americans and LBC
ANNOUNCEMENTS: yes
COT: yes
Was greatful for the opportunity to lead since I’ve been on the IR with my foot. Minimal miles were the target while still trying to improve mental toughness in the PAX.
WARMUP: BOSSmen special. Super slow windmills, Plank, honeymooner, downward dog, merkins, runners lunge, slow deep squats, hula hoop, hoop hulas.
THE THANG: moving around the front soccer field loop with various modes of rucksack carrying until someone says “Uncle”. Then we perform an exercise until someone says “Uncle” then we continue moving around the loop until someone says “uncle”.
Various exercises were performed and many modes of carry were performed. See screenshot of Weinke
MARY: hip strengthening was on the agenda so we did the airborne cycle. Also did 100 airplanes, more core than desired but necessary.
ANNOUNCEMENTS: most reps were counted to 9 to symbolize that even when you’re not 100% you can still show up and do work.
COT:
WARMUP:
THE THANG: 160 into fort mill, left on main, turn around at old Hardee’s for 3, go up to summersby for 4.5
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 1 mile run w/o ruck
THE THANG:
Deck of Cards workout with ruck
Hearts = Manmakers
Diamonds = Squats
Spades = Ruck Swings
Clubs = 4 Count Flutter
Jokers = Overhead ruck carry to a cone and suitcase carry ruck back
Rep = face value
MARY: No Time
ANNOUNCEMENTS: Tortoise & Hair CSAUP
COT: Closed in prayer
WARMUP: 1 mile run w/o ruck
THE THANG:
Deck of Cards workout with ruck
Hearts = Manmakers
Diamonds = Squats
Spades = Ruck Swings
Clubs = 4 Count Flutter
Jokers = Overhead ruck carry to a cone and suitcase carry ruck back
Rep = face value
MARY: No Time
ANNOUNCEMENTS: Tortoise & Hair CSAUP
COT: Closed in prayer
WARMUP: disclaimer
THE THANG: loop around heart attack hill with added bonus going down to the lake
MARY: broga
ANNOUNCEMENTS: T&H
COT: prayers for families, teachers and kids
WARMUP: Chatter
THE THANG: Trails or Road Work Options
MARY: none
ANNOUNCEMENTS: Newsletter
COT: Show to know.
Q over slept and Site Q still did the hard things
WARMUP: OYÓ
THE THANG: 2 Ruckers did the hard things independently. Never give up, if you fail, own it and still show up. Always moving forward. One did trails the other did lap work.
MARY: NONE
ANNOUNCEMENTS: Read your newspaper
COT: Stays in COT