Ran and Rucked
ANNOUNCEMENTS:
Cannoli Run
Ruck
COT:
Mental abd physical health
WARMUP: We warmed up
THE THANG: Buckets with all kinds of random work of all parts to the delight of the pax. Buckets were spread out around the parking lot so we could get a good mile plus of running in.
MARY: Yes
ANNOUNCEMENTS: College graduates were mentioned.
COT: Was a good one
Specialist Ryan Dennis Orin Riley was a 22-year-old soldier from Richmond, Kentucky, who served in the U.S. Army. He is remembered for his dedicated service during Operation Inherent Resolve.
## Service History:
* Enlistment: He joined the Army in October 2016.
* Unit Assignment: He was assigned to the 2nd Battalion, 32nd Field Artillery Regiment, 1st Brigade Combat Team, 101st Airborne Division (Air Assault), based at Fort Campbell, Kentucky.
* Specialization: He served as a 13J Fire Control Specialist, responsible for integrating and processing tactical battlefield information.
* Deployments:
* South Korea: Served at Camp Casey from March 2017 to March 2018.
* Iraq: Arrived in Iraq in December 2018 for his first combat deployment.
* Passing: Specialist Riley died on April 20, 2019, in the Nineveh province of Iraq in a non-combat related incident while supporting missions to defeat ISIS.
## Awards & Decorations:
During his service, he earned several recognitions, including:
* Combat Action Badge
* National Defense Service Medal
* Global War on Terrorism Service Medal
* Korea Defense Service Medal
* Army Service Ribbon
* Overseas Service Ribbon
He was buried with full military honors at Madison County Memorial Gardens in Richmond, Kentucky, following a funeral service on May 6, 2019.
Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder
The Thang:
1. Dora: Partner up. One works, one runs 50 yards and back. Switch.
Exercises (with cinder):
100 Block Chest Presses
100 Block Curls
100 Block Overhead Presses
2. Perform a Ladder: (Start with 5 reps; Add +5 each round except Blockees; 5-10-15-20-15-10-5)
After each round, run 1 lap around track
Exercises (with cinder):
1 Blockees (burpee w/ cinder)
2 Block Squats
3 Block Swings
4 Block Thrusters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: walk up hill
THE THANG: right harris, right Boyd, right in neighborhood, stay left until sutton
MARY: none
ANNOUNCEMENTS: read newsletter
COT: thankful for every opportunity and prayers for kids ans families
Warmup is OYO before 0515.
Count PAX. Mosey to Bottom of Massey St Hill.
Part 1: Bear Climb the Hill.
Do 10 bear crawl paces. Do 5 merkins. Do 10 walking paces. Do 5 merkins. Repeat.
Mosey to WEP Stage. Cut through parking lot, to McCammon St, to Faile St, to Ardrey St, the enter WEP.
Part 2: Park Loop Bench Tour.
Travel counter-clockwise. Stop at every swinging bench. Complete 5 merkins, 10 squats, 15 LBC at each bench. After returning to the stage, continue until arrival at playground.
Part 3: Swinging
Partners
Mosey back to COT via White St. Rendezvous with the two Runners.
Concluded with MARY.
Playlist: Amazon Music Playlist: “Heading to the Lake”
WARMUP:
SSH, Imperial Walker, Moroccan Night Club, Merkins, LBC, Freddy Mercury (all in cadence)
THE THANG:
Format: AMRAP – AsManyRoundsAsPossible
Round 1:
50 reps – SSH
40 reps – KB Swings
30 reps – Mountain Climbers
20 reps – KB Swings
15 reps – Merkins
10 reps – KB Swings
Farmer’s Carry length of parking lot away from FB stadium and back.
Round 2:
50 reps – SSH
40 reps – KB One Arm Row (rep count for each side)
30 reps – Mountain Climbers
20 reps – KB One Arm Row (rep count for each side)
15 reps – Merkins
10 reps – KB One Arm Row (rep count for each side)
Farmer’s Carry length of parking lot away from FB stadium and back.
Round 3:
50 reps – SSH
40 reps – KB Goblet Squat
30 reps – Mountain Climbers
20 reps – KB Goblet Squat
15 reps – Merkins
10 reps – KB Goblet Squat
Farmer’s Carry length of parking lot away from FB stadium and back.
Round 4 – KB One Arm Press (Do half of the reps on one side, half on the other)
Round 5 – KB Curls
Round 6 – KB Hip Halo (curl with both arms simultaneously)
WARMUP:
Cherry pickers, wind mill, side stradel hope, mozy
THE THANG:
AMRAP 8 minutes of squats, reverse lunges, mountain climbers, calf raises 50 yd sprint, merkins, planks, shoulder taps and cdd
MARY: mix of core exercises
ANNOUNCEMENTS: read newsletter
COT:
WARMUP: We did some
THE THANG: Chuck Norris jokes and exercises, mainly
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle