4.5 mile run
Launch from TCES down Hubert Graham around the back of Walmart
Right on 160 around South State Bank
Left on 160
left on Gold Hill
Back to COT
YHC was honored to have the Q at SLT and wanted to bring a side of hills to match the main course of heat and humidity. The Pax were game so we did it and thus started the day up 1:0.
WARMUP:
Run to the bottom of GHES hill for a quick warmup. Run to the light pole hill in the back
THE THANG:
Light pole suicides with 5 Big Boys, 10 merkins and 15 Squats at each pole.
Mosey home finished at 47 minutes.
COT: Men with courage and vulnerability shared their prayers and praises. This workout was sponsored by Hebrews 12:1 and the perseverance necessary to take on the day.
WARMUP:
Mosey around parking lot
High knees, Butt Kickers, Karaoke Left, Karaoke Right, Toy Soldiers, Shuffle Left, Shuffle Right
THE THANG:
Day of The Rangers Goruck Hero WOD
Buy-In: 73 Sandbag Squats (30/20 Ib Ruck,
60/40 lb Sandbag)
Then, 2 Rounds of:
18 Sandbag Cleans (60/40 Ib)
18 Sandbag Sit-Ups (60/40 Ib)
18 Sandbag Overhead Throws (60/40 Ib)
18 Sandbag Burpee + Deadlifts (60/40 Ib)
18 Sandbag Shoulder-to-Shoulder Presses
(60/40 lb)
Cash-Out: 1mile Ruck + Sandbag (30/20 Ib
Ruck, 60/40 lb Sandbag)
MARY:
No time
ANNOUNCEMENTS:
America 250 Convergence
Bethel Mens Shelter
COT:
Colossians 4:6 – “Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
Rucked thru Kingsley to Springs and back
ANNOUNCEMENTS: Read your newsletter
COT
WARMUP: Quick stretch
THE THANG: 3.1 miles
YCH and Cohiba had the pleasure of leading 18 men for a Last Call and Cyclops birthday beatdown at Alcatraz. Here’s what we did:
Warm-Up:
The Thang:
Mosey around the field
Handoff to Italian Job
NMM
It’s always a pleasure to start the weekend with some friends in the park. Though we could have done without the heat and humidity, it nonetheless set us on the right path for the day. Happy birthday, boys. Hope it was a good one!
-IJ
WARMUP: 103 SSH, IW, HW, yoga
THE THANG: Dina Dr back and forth
5 stops down and back
Exercises in cadence each time
Rd 1: 5 burpees each stop
Rd 2: 10 big boys
Rd 3: 15 jump squats
Rd 4: 10 merkins (had to start heading back at this point)
MARY: flutters
ANNOUNCEMENTS:
The point of doing things in cadence is to stay together to push through pain and fatigue. Like much of F3, if I could do it on my own, I’d have done it already. Stay together and keep pushing
COT: was held
Quick warmup and a lap around the car loop. Mosey down to the theater where a cart filled with heavy stuff awaits. Exercises at each level while one pax pulled the cart up the hill and back down . We got three rounds in.
WARMUP: Stretch, SSH, Squats, Nightclubs…..Mosey
THE THANG: Mosey to 160 and back using Stop Signs for round of exercises ( 50 flutters holding ruck up, 25 Squats, 10 Curls, and 5 ManMakers)
MARY: None
ANNOUNCEMENTS: Bethel, Litter pick up, CRI Saturday event, read newsletter.
COT: Each pax shared a Prayer or Praise or both.
THE THANG: partner up. One partner carries two 2lb sand bags, switch at each station.
1st stop- south state bank = 5 reps (4 count) SSH, seal jacks, plank jacks
2nd stop- culdesac of Patricia Lane = 15 Superman’s, 15 flutter with press
Return to south state stop.
3rd stop- earth fare = 10 flying squirrels, 10 single count jumping lunges
Rinse and repeat.
4+ miles
MARY: 25 Supermans
ANNOUNCEMENTS: CRI volunteer event Saturday 8-12, Bethel Men’s serve this Thursday
COT: 🙏🙏🙏