WARMUP: grab Sand bags and rock/weight vest
THE THANG: walk towards Baxter back road including Gadenia and rotate the 4 sand bags through the 8 PAX every 7 to 10 minutes. End it up with 3.75 miles fast walk.
MARY:
ANNOUNCEMENTS:
COT:
9 men shared their burdens and three sandbags (40lb, 60lb, and 80lb) for a 3.05 mile trek at Soul to Sole this morning. Route was as follows:
– Down Broadcloth, right on Textile, right on Innovation, Right on Kingsley Springs, cross 160, right on Kingsley Park, right on 160, left onto Kingsley Spring, down to LPL and back up to COT
NMM
Winners let obstacles motivate them. Losers let obstacles defeat them. The challenge, loss, or discomfort is the same, but YOU have the power to choose its effect. Inspire or quit – which will you choose?
-IJ
One 6-mile road route was offered. Up to each man to find his own way.
WARMUP: nope
THE THANG: Run, Ruck, Jog or stroll.
MARY: no time
ANNOUNCEMENTS: Start running
COT:
WARMUP: low slow squat x10, plank, upward dog, downward dog, shoulder taps, upward dog, downward dog, peter parkers, upward dog, downward dog, SSH x10
THE THANG: 6 cones set up in a circle – pax and a partner head to a cone to perform 30″ work partner 1 and 30″ work partner 2 OR 60″ of work each depending on the station
station 1: partner squat and high 5
station 2: wheelbarrow walks
station 3: towel Tug O’ War
station 4: partner push-ups with high five
station 5: band-resisted mosey
station 6: partner leg throws
After each minute at each station, YHC leads pack in 1 or more broga stretches. After the minute, rotate clockwise to next station. (Broga positions included Warriors 1,2,3; Sun salutations, runner’s lunge, runner’s lunge with twist, and more)
MARY: 0 reps of LBCs
ANNOUNCEMENTS: Twister is running a 5K, maybe a 10K, but definitely not a 15K.
Civitas Marathon is 9/6 at 7AM – it’s essentially the rooster
COT: Back to college prayers.
WARMUP: N/A
THE THANG:
It was raining and we were rucking
3.0 miles with slight inclines
1 giant frog
Lots of puddles
Fellowship all along the way
MARY: N/A
ANNOUNCEMENTS:
Read newsletter
COT:
Be the identity you want to be not what the world says you are
For me:
I’m a Christ follower
Husband to my M
Father to awesome 2.0
Leader in my community and church
Who happens to earn a check from BoA.
What’s your identity?
WARMUP: Rucks and get moving
THE THANG: Over 3 miles of fun, fellowship, and work. Out for a few Kingsley Lake Loops with stops of pain. Dips, Ruck Curls, Ruck Tricep pulls, squats, incline merkins, over head carry, farmer carry,
MARY: None she was missed
ANNOUNCEMENTS: bethel, HIMs Camp, Trash pickup, Lawn Care
COT: always genuine
WARMUP:
THE THANG:
160 to Stonecrest Blvd, up Hubert Graham to Kitchen Sink and same way back
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: RT160 down to the QT on Springfield Parkway and back
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Side straddle Hop, low slow windmill, cherry pickers
THE THANG:
Two separate paths to choose, left or right. All cards had a workout associated with them. Some let you advance, some sent you back a spot, some took you to the beginning. We had 4 seperate stations of this with 10 cards a piece.
Workouts included:
Burpees, merkins, side straddle hop, imperial walker, squats, big boys, Lbc, Peter Parker, hammers.
Had a rotation of folks picking cards and leading the cadence.
MARY:
Only time for Freddy Mercury and Flutters
ANNOUNCEMENTS:
Newsletter, HIM camp, fort mill care center, golf outing
COT: prayers and praises
WARMUP: grunting, groaning and stretching (respectables mostly)
THE THANG: old man rucking, speed rucking, trail running, road running
MARY: I asked who had signed up on Gloom Schedule the day before, then proceeded to schedule Q’s
ANNOUNCEMENTS: Tiller (IYKYK)
COT: pre
Looks like we made it,
Barry Manilow