WARMUP:
THE THANG: 3.3 miles, merkins, squats, calf raises
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Short mosey with rucks on.
Arrive for warm up – rucks off
Windmills I/C
Cherry Pickers I/C
Seal Jacks I/C
Imperial Walkers I/C
Merkins I/C
Rucks on and mosey to the main event
THE THANG: PAX did 7 rounds of the following exercises followed by a run at the end of each round:
Each round consisted of:
Ruck on – 15 shoulder taps on each shoulder
Ruck off – 15 ruck pull thrus
Ruck off – 15 ruck curls
Ruck off – 15 ruck swings
Quick run (slick) to the driveway turn and back
All rounds were completed just in time to return to COT at 0600.
MARY: No time
ANNOUNCEMENTS: Reqd your newsletter
COT: Shared some tough stuff – burdens shared are burdens lighter. No OYO.
NMM – When we look in the mirror at the end of each day – can we say we gave our best? PAX were asked to bring two things to the workout today – their rucks and their best. Life requires the same from us. Let’s give it men. The world needs you and your example more than ever.
Brawny – thanks for the call. 👁️
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 3 Laps around Kingsley 3.2 miles
MARY:
ANNOUNCEMENTS:
COT:
The Quad: 4 PAX. Small enough to be an intimate dinner party; strong enough to reshape the concrete.
The Main Event: Four Corners. Because why just run in a straight line when you can suffer at every cardinal direction? We ran, we reached a corner, we paid the toll in pain, and we repeated.
The Leg Destroyer: 100 Step-Ups. Pretty sure we collectively climbed a small mountain. Our quads are currently holding a press conference to protest tomorrow's alarm.
The Remix: A spicy, chaotic blend of other exercises thrown in just to make sure nobody could breathe properly.
The Verdict: No tuxedos, no disco balls, just four dudes putting in work while the world slept.
If you missed it, your calves thank you, but your pride shouldn't. See you at the next beatdown!
WARMUP:
THE THANG: 3.33 miles.
Kingsley Loop with Sunbelt parking lot
Crossed 160 into Old Kingsley and back to COT
MARY:
ANNOUNCEMENTS: Men’s Shelter
COT: yes
WARMUP:
20 windmill
20 cherry pickers
20 imperial walkers
20 low and slow
THE THANG:
Mosey to the basketball court
20 count downward dawg
20 count high plank
20 LBC
Down and back
3 rounds
Mosey to the wall
Wall sit
Lunges
Burpees
Wall ball
MARY: Big boys, flutter, more LBC
ANNOUNCEMENTS: Bethel
COT: Family and Health
WARMUP:
THE THANG: 3.5+ laps around Kingsley
MARY:
ANNOUNCEMENTS: Yes
COT: Yes