:flag-ir:
Nice showing at DP. A couple double downs, a couple big brains (SLT) and a couple late risers … all perfectly acceptable.
With that said, “I have to get the kids to school” is not valid for June and July, so get out and double down.
6 rucked, 3 ran. We had a 2.5 mile loop.
Down that way, right at the pharmacy, around to Hardees, take a left, all the way to the T, right, right at the next T, come up behind the post office, Forest, Academy and back.
If I lost you, Bandcamp can translate.
Looks like we made it,
Barry Manilow
WARMUP/THANGmosey around perimeter of Harris Teeter to show PAX pain stations. Got some warmups in along way. Pain stations as follows. 15of SSH, Derkins, Merkins, Big Boys, Squats, Hammers, Lunges. 3 loops approximately.
Mosey to Old Farm Hill for 11’s. Burpees and Big Boys
MARY: Nope
ANNOUNCEMENTS: CSAUPS
COT: everyone shared what there thankful for
Cable guy ran (3.2miles) and we rucked 2.5 miles. We were all coveting Cable guy’s Military grade Hum Vee.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: prayers to have God lighten our load.
WARMUP: not necessary
THE THANG: loops at Brayden
10x merkins and squats at stop light
10x diamond merkins and monkey humpers at pool
10x wide arm merkins and sumo squats at top fo hill
MARY: ab lab for a few minutes led my Tesh
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP: Suggested Da Zippa and off we went.
THE THANG: Jekyll and YHC trenched out on a Ruck of the Zipper route. Tiller headed out on a run. The rain kept increasing its pour as we went on.
MARY: N/A
ANNOUNCEMENTS: Cannoli Run! GET TO DAWN PATROL!
COT: Of course.
WARMUP: Not much. Mosey over to the corner of Broadcloth St and Kingsley Springs Blvd (behind Napa), then 15-20 of SSH, WM, strawberry pickers, and a few other things.
THE THANG: Simple and semi-moderate. Starting on the corner behind Napa, do a board of exercises, a mini board of pain, then run down to the corner of LPL Way, about 100 yards or so, and back. Rinse and repeat. Exercises were (all in single count):
1. 50 SSH
2. 50 Imperial walkers
3. 50 Lunge
4. 50 mountain climber
5. 50 Freddie Mercury
6. 25 Glute bridge
7. 50 Flutter
8. 25 Merkin
9. 1 minute plank hold
10. RUN!!! Repeat.
Everyone got in at least 3 rounds, and were starting on a 4th.
Went back to COT for 5 minutes of stretching.
ANNOUNCEMENTS: Alot going on. Read your newsletter and get involved! Invigorate that male community leadership within you.
COT: Alot to be thankful for. Alot of prayers needed.
Thanks for the opportunity to lead. SYITG. Blessings.
-NASA
THE THANG: 3 runners, 2 ruckers
COT: great to have Venue for Dojo and for him to sharpen us!
WARMUP: SSH, Hillbillies, a new funky Merkin thing
THE THANG: Short Mosey Loop to Firepit that included bear crawl along the mural. At COT SSH, Hillbillies. Mosey to stairs on hill. Each pax did stairs twice and calling out exercises for other pax while they climbed. Mosey to COT, ladder at ampitheatre. 5 decline shoulder taps, 10 dips, 10 Derkins, 10 step ups.
Mosey to back parking lot. Did rounds of pulling random cards from a bucket with heavy items and running. The burpees and manmakers were plentiful. Back to COT and repeat the ladder.
MARY:
ANNOUNCEMENTS: RH convergence, Jaeger, CANNOLI RUN!
COT: yessiree
THE THANG: 3 runners ventured onto the roads while 4 ruckers moseyed thru FM Fartlek style, passing the lead baton for route and exercises. All got better.
Great to have Short Sale for his maiden voyage with Dawn Patrol and look fwd to seeing him back again.
Thanks for sharpening each other!