THE THANG: Deck of death (cards). 4 suits. The suits were merkin, LBC, Squat and burpees. 104 reps per. We got several flushes. They were “the hate”. But hated so good!
COT: mental health
WARMUP: Birthday cupcakes from Harry Cary
THE THANG: Rucked Whiteville Park hood with a stop every 5 mins for burpees.
ANNOUNCEMENTS: Tortoise & Hare
COT: Yes, 5th core principle
WARMUP: some mumblechatter
THE THANG: ruckers – 2ish mile loop down to WEP and on the trail to Harris St Park and back towards Printshop and back to Veterans
Runners – 4.5 mile loop through main street into zipperland then back towards city hall and down harris street to the park. Trail to WEP then around DT a bit to get to 4.5 miles
MARY: Ruckers were broga’ing when runners arrived
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: some mumblechatter
THE THANG: ruckers – 2ish mile loop down to WEP and on the trail to Harris St Park and back towards Printshop and back to Veterans
Runners – 4.5 mile loop through main street into zipperland then back towards city hall and down harris street to the park. Trail to WEP then around DT a bit to get to 4.5 miles
MARY: Ruckers were broga’ing when runners arrived
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: Warm up: SSH, IW, squat, windmill, MC, stretch
THE THANG:
– [ ] Pearls on a string. Merkin, squat, LBC
– [ ] Bear crawl/crawl bear
– [ ] Lunge walk forward/backward
– [ ] Mary
ANNOUNCEMENTS:
COT:
WARMUP: warm up lap with COP with SSH, squat, LBC, and more
THE THANG: run to rock pile for curls triceps and squats. 15 each then run to traffic circle. Next would have been Jacob’s ladder but I hurt my back and we called it a day.
MARY:
ANNOUNCEMENTS:
COT: prayers for jobs, mental health and OB’s M’s continued recovery
WARMUP:
10 windmills
THE THANG:
Run 4.4 Miles or Ruck
MARY:
None
ANNOUNCEMENTS:
See Newsletter
COT:
WARMUP: Ditch Witch led!
THE THANG: YHC had a plan pulled from previous Alcatraz backblasts, but it was a pretty morning. So, here’s a list of what we DID NOT do:
– 30 pull ups
– 45 burpees
– 90 squats
– 120 dips
– and laps (thanks Decibel)
and/or a ladder courtesy of Backdraft
– 10 burpees
– 20 jumping lunges
– 30 Carolina Dry Docks
– 40 jump squats
– 50 merkins
Instead we covered 3.5ish miles and stopped occasionally to regroup. We went to the end of Anchorage, Windward, and Point Clear. At the stops, we did some exercises in cadence, some yoga, or just considered the myriad of ways this workout siphoned and what a jerk YHC is.
MARY: led by the PAX in a circle
ANNOUNCEMENTS: 3 CSAUPS this summer – in the https://7tqd.short.gy/f3-thefort-newsletter
COT: a stirring word from Aquaman on the importance of all 3 Fs. Keep posting.
WARMUP: Mosey around the pond and back to the amphitheater for SSH, windmills, moroccan nightclubs, imperial, and hillbilly walkers.
THE THANG: 7 of Diamonds – 4 stations, 4 laps, same exercise at each station for each lap, increasing count and changing exercise for each lap… 7 merkins at each station then 14 flutter kicks at each station then 21 squats at each station and then 28 LBCs at each station. Mosey down the hill and alternate lunges and bear crawls between light poles back up the hill. A few dips, step ups, and inclined merkins at the amphitheater to finish up.
MARY:
ANNOUNCEMENTS: Upcoming CSAUPs
COT: Prayers for families, marriages, and health.
Running / Ruck AO
Down to Jackson
Left on Harris
Left on trailhead
Up parking lot out of WEP
Left Ardrey
Cross 160 to Skipper
Right on Grier to Hardee’s
Right on Main
Loop gives you 2.5. Runners extended on their own until 7.