WARMUP: jog
THE THANG: run
MARY: yes
ANNOUNCEMENTS: Yes
COT:
WARMUP: Mosey around parking lot. 25 ea SSH, 10 Imperial Walkers, 10 Hillbilly Walkers, 10 Goofballs
THE THANG:
#1 Dora
100 – Curls
200 – Squats
300 Bent Rows
#2 11’s
Chest Press
Tricep Extensions
MARY: 5 Burpees OYO , Flutters
ANNOUNCEMENTS: Prayers for Soup to Nuts Brother in Law
COT:
3 trail runner, 8 road runners, 1 ruck, and 1 biker. 6+ running around town.
Run ruck or walk
WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees
THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press
We went through these 9 exercises one more time and occasionally modified the cadence.
In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.
Then, back to 22 Side Straddle Hops & 11 Burpees.
MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed
AMRAP: 2/3 mile loop with 3 pain stations (3 kraken burpees, 10 bobby hurleys, 10 yd bear crawl)
Some of us got 4+ miles. Pain stations shouldn’t take longer than 20 seconds at running AO… just my 2 cents
THE THANG: We ran. and OldBay rucked. it was a perfect morning with 60 degree temp and beautiful sunrise. you shoulda been there!
WARMUP: we pledged
THE THANG: ran to hardee’s for instructions.
Instructions:
1. Partner up
2. Run in opposite directions in a circle
3. First time you meet your partner, 5 merkins (chest hits the ground and slap hands at the top), second time you see partner, 5 big boys with legs locks and slap hands at the top.
4. Next round is 10 of the same at both meet up points.
5. Next round is 5 rinse and repeat, then back to 10.
After round 3 and 4 and 3+ miles later, did some Mary at Hardee’s while we waited for the 6.
Rand back toward COT and stopped at Hobo’s for some legs via 10 sumo squats. Then back to COT.
MARY: A little round Robin of Mary.
ANNOUNCEMENTS: read. Your. Newsletter.
COT: schools and teachers and new jobs for M’s
WARMUP:
Run to Doby’s Bridge Elementary – take the long way
THE THANG:
teacher parking lot is the fast loop
around the school is a slow loop
most did 3ish, some did 4
meet where the cafeteria folks park for the pacer test. If you’re out during the pacer test, take the short loop. When cafeteria worker rolls in, it’s time for us to leave. We got to 38 rounds of the pacer test: Maximus, LTrain, and YHC were left standing.
Damn, it was great to see some faces I’ve not seen in the gloom in a few months!!
WARMUP: The Fort’s typical: SSH, Squats, Windmills (but only a few)
THE THANG: I will call out a stop at which point we’ll complete the following (at every stop):
5 Burpees
10 Peter Parkers (5 each side)
15 Diamond Merkins
Stop 1: Run to the Baxter Mushroom Pool
Stop 2: Arby’s
Stop 3: South State Bank
Stop 4: GHES Flag Pole
Stop 5: Run down to Colosseum then over to the basketball hoops
Stop 6: The top of the hill at Dam Rd
Stop 7: South State Bank
Stop 8: Arby’s
Stop 9: Run around the back of Earth Fare shopping center to the stop sign
Stop 10: Choice of going to pick up the 6, COT for Mary or more running to secure the 4mi target
MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle