Ruck down 160 to Baxter. Turn around at Sutton. Encountered several spider webs along the way. We were hoping the Flight Plan pax would have cleared then earlier..no luck.
WARMUP: mosey around parking lot with rucksack and coupon.
THE THANG: each lap change method of holding rucksack and sandbag. Make laps around EarthFare parking lot while sharing 60lb sandbag, world’s heaviest laptop bag,
MARY:
ANNOUNCEMENTS:
COT:
Practiced breathing through nose. Hold breath, walked across parking lot. Merkins…ended with 7s, merkins and squats.
WARMUP: I forgot to write backblast so this is not the whole truth….
THE THANG: run to bank and do SSH until 6, run to bottom of hill and do IW till 6, run to basketball nets and do something (forget) till 6. This I know is true: Mossy to first light pole. 15 LBCs then run up the hill to the 9th light pole and do 15 LBCs and come back. Then run to 8th pole and 15 LBCs and come back. Continue this by reducing a light pole. The cheetahs got to about 4 light poles the turtles I think 6. All in all about 4 miles total. It SUCKED
MARY:
ANNOUNCEMENTS:
COT: Olaf, flounder and Sasquatch rucked, Beaker was late and tried to find us
WARMUP:
Worked our way around the school drop off lane stopping along the way with the following:
SSH, low slow squats, tempo merkins, toy soldiers, butt kickers, high knees and windmills
THE THANG:
Carried sandbags down to amphitheater where we did the following:
From the bottom each pax had a sandbag or rock.
Man makers with sandbag toss up to the third level
20 squats with coupons
Man makers with toss
20 squats with coupons
Clean and press then toss sandbag up to third level
15 deadlifts
Clean and press with toss
15 deadlifts
MARY:
Airborne hip specials
ANNOUNCEMENTS:
Stuff the bus on Saturday
Convergence on Friday, bring school supplies
Dam to Dam fundraisers start in Sept
COT:
WARMUP: Mosey to the light poles in front of the school. One in cadence exercise was called with 5 burpees OYO after each exercise.
Bear crawl between the last two light poles before moseying to the basketball court behind the school for act 1
THE THANG
Act 1 – On the line
Each PAX shot a free throw. A make meant a lesser penalty. A miss, a greater one. 8 sets of 2 liners, 4 liners, and a few burpees mixed in.
We took our ball and moved on to act 2 on the south end of the school.
Act 2 – 4 corners (5-10-15)
At each corner – 5 hand release merkins, 10 squats and 15 lunges per leg.
Mode of transport – bear crawl between station 1 and 2, nur between station 2 and 3, Bear crawl between station 3 and 4 and side shuffle between station 4 and 1.
Mosey to the front of school stopping at a light for monkey humpers in cadence and then made is back for 3 minutes of…..
MARY: PAX called out exercises and all were done in cadence until 0600 brought us to name-o-rama and……
ANNOUNCEMENTS: August has opportunities. Get involved.
COT: 5th core principle (YHTBT).
Closing thought – if life is 10% what happens to you and 90% how you respond. Is your 90% consistent enough to lead right?
Maximus – Thanks for the opportunity to lead.
Cyclops.
WARMUP:
15 SSH IC to wait on Mainframe
Mosey to rear parking lot.
5 Windmills IC
10 LSS IC
10 Hillbilly Walkers IC
10 MNCs IC
10 Shoulder Taps IC
10 Merkins IC
Mosey to baseball field
10 Peter Markers IC
THE THANG: Partner Up
7 stations with 2 exercises at each station. Timer was a full YETI cooler, that PAX will carry across outfield and back while other PAX do the exercises at each station. PAX switch exercises when cooler gets to the outfield wall.
Station 1: Battle Rope & J-Lo’s
Station 2: Squats with 60lb bag & Merkins
Station 3: Curls and Tri Extensions with 35lb plate
Station 4: Lunges with 60lb bag & American Hammers
Station 5: KB Swings & Bent Over Rows (pick your KB 25/35/45)
Station 6: Man Makers w/ 40lb bag & Big Boys
Station 7: Over Head Press w/ 45lb plate & Slam Ball
MARY: N/A
ANNOUNCEMENTS: Midweek Grinds, HIM Camp
COT: Stays in CoT
WARMUP: Mosey through the parking lot with intermittent stopping for bear crawl, burpees, SSH, Merkins and crab walks
THE THANG: Every PAX grab 1 coupon to be your partner for the workout. Now, load up all the additional gear (Kettle Bells, Sand Bags, Rucks, Jerry Cans, Medicine Balls, Plate Carrier) and move it to the lot on the right side of the school. There is a penalty applied. Every time you set a weight down or hand it to someone else, everyone does 3 squats.
With your personal coupon:
10 Man Makers
20 Overhead Presses
30 Squats
Now, load up all the gear again and move it to the parking lot on the other side of the school. Same penalty applies, every time you set a weight down or hand it to someone else, everyone does 3 squats.
With your personal coupon:
40 4ct Flutter Kicks w/ Press
50 Curls
Now, grab all the gear and move it around the big loop on the outside of the field with the same penalty.
MARY: Throughout and a bit at the finish.
ANNOUNCEMENTS: Happy Hour always looking for Hive Q’s. Full scale Shieldlock throw-down at Varsity this Friday…be prepared. Bethel Men’s Shelter assistance, Independence Day Convergence, Stuff The Bus, HIM Camp.
COT: Indeed. 5th Core Principle.
WARMUP: N/A
THE THANG:
Rucked into the woods stopping periodically to do exercises in counts of 6 and 19 in honor of Juneteenth.
First stop was “The Office” for 6 pull-ups and 19 squats. Headed down to the benches by the river at the bottom of the hill by GHMS for 6 tricep dips and 19 irkins. Moseyed around then headed back to COT.
Had great conversations and fellowship along the way.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to the front(ish) of Lowes. Merkins, Squats and stretching happened and were glorious. Mosey to the North side of the strip parking lot to get to the thang.
THE THANG: 11’s – one side Merkins and Squats, the AO parking lot had Big Boys and Flutters.
MARY: Freddie Mercurys, Box Cutters, LBC’s and Flutters
ANNOUNCEMENTS: Blood Drive, July 4 convergence, Read your news letter.
COT: Prayers for health.