WARMUP: Merks Squats Stretching Whining, Arm Circles. Mosey w Toy soldiers
THE THANG: Crazy 8s, Football field ladder work.
MARY: yes we did
ANNOUNCEMENTS:
COT:Fantastic discussion
WARMUP:
THE THANG: Road running, trail running, and trail rucking
MARY:
ANNOUNCEMENTS: newsletter, D2D fundraising
COT: closed in prayer
WARMUP: Pledge
THE THANG: Site Q, YHC, forgot that Harry Carrey had rejected the invite to Q due to travel. SO….. Mosey to church intersection. Intersection is pain station 10 hand release merkins, 15 squats, 20 SSH. Run the hills. Pain station. Run the flats. Pain station. Rinse and repeat.
MARY: N/A
ANNOUNCEMENTS: Newsletter
COT: Healing, marriages, children
4 mile Tour de Fort: Run to Coach’s Box AO via Harris Street, 20 merks, 40 mnt clmbs; run to Clydesdales AO via Munn Rd, 20m/40mc; run to The Fort AO via HWY160, 20m/40mc; COT.
WARMUP: The warmup was led by Undertaker
THE THANG: The PAX ran to the fancy band training arena-bearcrawled to the field, army crawled and lunge walked to the opposite side. From their we executed an accumulator with Burpees, Squats, Merkins, Shoulder Taps, SSH and LBCs – it was complicated. Afterwards the Pax ran with exercise inserts and said the pledge.
MARY: yes
ANNOUNCEMENTS: Rucktober and D2D
COT: We asked for prayers for Rebels M and Barkley’s friend who recently passed away. We ask that God look after us as we live one day at a time and help us to not continually look ahead in anticipation
It was a honor and privilege to serve as Q
THE THANG:
Up 160, loop around Walmart, optional dip into GHMS, back to COT. 4.5-5 miles.
Welcome FNG Tinman! Thanks Assassin for the opportunity to lead!
WARMUP: jog
THE THANG: run
MARY: yes
ANNOUNCEMENTS: Yes
COT:
WARMUP: none
THE THANG: run to river district and back
MARY: it’s a running AO- some did broga #freedtolead
ANNOUNCEMENTS: yes
COT: 5th core principle
Before starting I gave the standard disclaimer, but also proceeded to tell the Pax that we will be running backwards the entire workout which was also why I showed up with my shirt on backwards. Band Camp thought I just did that by mistake.
WARMUP:
Nur up to stop sign and did the following:
SSH
Windmill
Down dog, honeymooner
Merkins
Keep nuring down the hill toward pull up bars
Stopped again halfway down
Squats
Something else that I don’t remember
Stopped again at the bottom
Stretched out the arms
Moroccan Night Club
Nur
Pull-up bars are now locked up to my surprise so we modified thanks to Bobber. YHC decided we would just continue to make a large loop around the school stopping along the way to do the following exercises
5 burpees
10 LBCs
10 jump squats
10 merkins
7 leg raises
10 Dips
I believe we stopped 8 times completing all exercises each time.
This wasn’t the easiest thing to do especially the last two legs of the run. Pax covered over 1 mile all backwards. Good work men. Let’s see how we feel in the morning.
WARMUP: Stretching, SSH Merks Squats Imperial Walker Jump Squats
THE THANG: Crazy 8s with BigBoys and Squats, ladder work w 5 stops. A mini Dora and a mini split into 2 groups w each Pax choosing reps/exercise.
MARY: 3 mins of Mary w Boat and Canoe and some JackHammer American twists
ANNOUNCEMENTS: Yes.
COT: 🙏 for marriages, mental health, and F3 brothers.