WARMUP: Gear up
THE THANG: 3.4 mile ruck, intermittent sand bag add with some backward hill climbs
MARY:
ANNOUNCEMENTS: Read your Newletter. Yeager and March 14th The Hive Convergence
COT: Prayers and Praises
WARMUP: 12 Moroccan Night Clubs, 12 Windmills, 12 Cherry Pickers
THE THANG: 4 Dora’s each w/300 reps of various thing’s including some hill runs, bear crawls and swamp rifle carry’s for partners.
MARY: N/A
ANNOUNCEMENTS: Convergence, JEAGER, read your news letter, etc.
COT: It is what it is…
WARMUP: Skip to the Thang.
THE THANG: In an effort to return Minnow Pond to its roots, we ran, stopped for exercises, ran, stopped for exercises, repeat. I will write the stop then the qty & category of exercises.
Fort Mill Pharmacy-3 Core Exercises
Jackson St/Sidney Johnson-3 Upper
Harris St-3 Lower
First Flat up the Harris St hill-2 Core
Massey St-2 Upper
Bottom of Massey-2 Lower
Up Main St to Leroy St-1 Core
Leroy/Summersby-1 Upper
Back to Leroy-1 Lower
Back to COT for a few more core exercises
All got 3.5+mi. 1 got 4mi.
MARY: See above
ANNOUNCEMENTS: Yes
COT: 5th Core Principle
Straight from the email inbox, delivered from GoRuck’s Tribe workouts, we performed The Valentine’s Day Massacre-Post Mortem (or most of it, at least)
WARMUP: Carry all sand bags to our starting point for a few of the typical warmup exercises.
THE THANG:
Buy-In: 100 Sandbag Back Squats
Then, 4 Rounds:
200m Sandbag Shuffle
20 Sandbag Clean & Front Toss
20 Bear Crawl Sandbag Drags (each drag=1)
20 Sandbag Shoulder-to-Shoulders (each side=1)
Cash-Out: 100 Sandbag Front Squats (Punchlist did finish, I did not)
2 Things happened this morning that I greatly appreciate:
1. When starting round 4, it appeared that I had enough time to complete so I made a comment about taking my foot off the gas. Band Camp then said he’d murder me if I let up, I’m paraphrasing. I appreciate the reminder that just because I’ve done good work before, it’s not a hall pass to coast into the perceived finish line.
2. While executing the Cash-Out Squats, I was nearing squat #20 and my form was beginning to suffer. I was leaning forward at the waist and compromising form. Seeing this, Punchlist called me out by name stating my error noting this was not the proper way to perform a squat, especially with the added weight of a sandbag. This means a ton to me because that translates to someone caring enough about me to not let me live incorrectly. You may roll your eyes at the connection but I could have easily continued my incorrect squats and have nothing happen. Or, I could’ve easily injured myself. Regardless, I wasn’t realizing the benefit of doing the hard work and PL saw that. I appreciate that.
MARY: Assumed it was included in the above.
ANNOUNCEMENTS: Yes
COT: 5th Core Principle
Ran around lots of string of pearls.
Tried to climb every hill possible in a reverse bear crawl
Worked a good deal on side lunges, and moving around with ease, finished with a Jack Webb that the brothers tried to skip, but joined us eventually
Always an honor to lead a group of men I respect so much.
The Twister claims 26 is a record. The site Q confirmed.
Also confirmed, a handful of guys showed to begin training for D2D
WARMUP: Probably a lot of hugging
THE THANG: running, with fly-bys at The Fort
MARY: no
ANNOUNCEMENTS: eat your Wheaties
COT: pre
Good luck to all at D2D
WARMUP: Disclaimer loosened up the vocal cords
THE THANG: run out Richard Crossing to Front St, turn left to Berkshire, so 2 laps, return on Front/Richards Crossing
Message at end referred to 33 yr anniversary for me/M last wk and question from Pirate about what was the hardest phase. As Cyclops would say “all of them” AND they’ve also ALL been the best phase. How can you adjust your mindset to “both/and” and away from the “either/or” nature our culture seems to impose?
MARY: nope, she stayed in fartsack
ANNOUNCEMENTS: March 14 convergence, March 1 final Battle Bot Q at Alcatraz
COT: Davinci, wedding anniversary
WARMUP: run to back of GHMS
THE THANG: perform 10 reps of exercise listed on cone then run forward two cones and perform 10 reps of exercise listed on cone. Run back to the skipped cone and perform 10 reps of exercise listed on skipped cone. First one to complete 10 reps of exercise listed on skipped cone yells CHARGE and everyone moves forward two cones.
MARY: lots of imperial walkers and plank Jack’s and burpees
ANNOUNCEMENTS:
COT:
Handoff to Rosie!
WARMUP: no
THE THANG: running
MARY: there is no one here by that name
ANNOUNCEMENTS: yes
COT: yes