WARMUP:
THE THANG: 3 miles in Anne Springs, overhead carries, squats
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 3.25 miles & smiles, Ownership (word of month)
MARY:
ANNOUNCEMENTS:
COT:
Jester:
The Daily Discipline Over The Temptation Of The Flesh That Hinders Acceleration
Every man has his own personal Jester
The jester is a master liar. His 5 lies are
1. You Are The Boss Of Me – “you can stop me whenever you want”
2. You Are What You Do – the stumbling self is the real you
3. You Are (relatively) Not That Bad A Guy – is it really that bad?”
4. The Jester And Virtue Can Coexist – “yeah but”
5. You Can’t Live, If Living Is Without Me – “there is no hope”
But, Preparedness keeps the Jester at bay
“While I can never out-paddle my Jester, the faster my boat is Accelerating through the water the harder it is for him to capsize it.”
WARMUP: Ruck if you got it
THE THANG: Grab a log- Walk around school
3 sets- One team carries the log and the other does an exercise
Sets- Curls, Ruck Swing and Squats
Take log back
Catch me if you can with one pax doing 3 burpees then chasing down his partner doing farmers carry.
Head to soccer field. 50 yard Yogi Pull
50 yard overhead carry.
Back to COT
MARY: No Time
ANNOUNCEMENTS: Yes
COT: Yes
WARMUP: Nah
THE THANG: 2 mile Ruck-walk – litter pick up – US21 Peachstand to Sutton Rd.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 3.3 miles with step ups, squats etc
MARY:
ANNOUNCEMENTS: Trash & One Word Saturday
COT: Yes
WARMUP:
THE THANG: 2.5 miles of Kingsley to 21 and around to sunbelt, behind Panera and back. Three pain stations tops with squats,
Lunges, and calf raises with the ruck. In addition to our rucks we Passed a 40 pound sandbag
Thanks for brining it Tinsel
MARY:
ANNOUNCEMENTS: there is a 12 hour ruck at Kingsley going through the night. Talk to Shady if you want more info.
COT:
WARMUP:
THE THANG: 2.7 miles w squats and calf raises
MARY:
ANNOUNCEMENTS: yes
COT: yes
WARMUP
Disclaimer and some static stretches at the flag.
THE THANG:
Take a lap around the parking lot and stop at the front of school for COP. All in Cadence:
SSH x 20, windmill x 10, Mountain climber x 15, Low slow squat x 15, cherry picker x 10
Form two lines about 5 yards and face each other. Bear crawl in cadence (4 steps four steps forward/four steps back) x 5
Freddie Mercury x 15, LBC x 15
Back into formation, 5 yards apart. Crabwalk in cadence (4 steps forward/four steps back) x 5
Finish with 10 flying squirrels in cadence
Form a straight line and lunge walk the parking lot spaces, do 5 squats at every other line. Return to start with a bearcrawl and 3 merkins at every other line.
Indian Run 2 laps around the parking lot.
Circle up for <@UJGS2BBQD> modifed (7 reps) killer hip routine
MARY:
Rosalita x 15, Pretzel crunch x 15, Hello Dolly x 15, American Hammer x 15, Box cutter x 10, Superman hold x 3
ANNOUNCEMENTS:
Dam to Dam race this weekend
COT:
Prayers for <@U790WHUKC>’s wife with health issues/job change, traveling mercies for students traveling, and those traveling to and running the Dam to Dam race in the rain.
After a week of illness, it was great to be back with my F3 brothers this morning – all respectables! Well done, gentlemen!
We rucked to the pull-up bars and came back. That is all