WARMUP:
THE THANG:
Down to Colosseum, up to Walmart, back to Earth Fare
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Wide, regular, and diamond half merkins in cadence, alternating with wide, regular, and close ankle half squats in cadence.
THE THANG:
Partnered and alternated burden carries of sandbags, kettlebells, Spartan Bucket, and a sand-ball. Added isometric holds at exchange switch points.
MARY: n/a
ANNOUNCEMENTS:
Christmas party, career support.
COT:
Prayers for health, renewed careers and discernment.
WARMUP: None
THE THANG: We rucked from the training ground along 160 to stonecrest, then to huber graham way to tega cay elementary and back
MARY: Not today, Satan
ANNOUNCEMENTS: Read your newsletters
COT: Kept it simple and lifted each other up.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 5 burpees and 5 exercise moves
THE THANG:
Jacobs ladder with bomb jack’s and inch worm merkins
Native American run
4 corners increasing reps 3 rounds
5, 10, 15
9 different exercise moves
MARY:
Dips Dirkens, step ups
Mosey to COT
ANNOUNCEMENTS:
Thanksgiving convergence
COT:
Prayers and Praises
WARMUP:
Handful of exercises to loosen up
THE THANG:
4 corners of exercises with 20 as rep number
5 exercises at each corner 3 rounds each with lap between rounds
MARY:
Flutters, Hello Dollys, big boys
ANNOUNCEMENTS:
Read newsletter
Christmas party
COT:
Praying for Men to lead their families well
WARMUP:
THE THANG: 160 to Stonecrest Blvd, down to Dam road, and back to COT the way we came
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Zilch
THE THANG: miles and smiles
MARY: We stretched her out:chicken:
ANNOUNCEMENTS: CHRISTMAS PARTY!!, Break the Dam, CRI run/ruck, Thanksgiving Convergence 6:30A @ AO The Ranch
COT: Yes. Thank you, Jesus.
Six at six the usual stuff and a good group. Might be missing one or two pax. Everyone enjoyed. Welcome Cerebus (Shaq’s brother.)