WARMUP: OYO
THE THANG: running
MARY: was not present
ANNOUNCEMENTS: B-BBQ, CRI run in Dec
COT: all present
WARMUP: slight slowsy over to our first stop for some imperial walkers, hillbilly walkers, and low slow squats
THE THANG: got in about 3 miles with a couple of stops. Every ten mins we stopped and did an assortment of exercises between: merkins, squats, walkers, calf raises, curls, bent over rows and overhead carrys.
MARY:
Last 30 seconds we did calf raises, want able to get abs in that time.
ANNOUNCEMENTS: bourbon and bbq, highway clean up, bethels, and post golf tourney
COT: circle of trust
WARMUP:
THE THANG: 160 to Old Tara Ln and back
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: Ruck and Run
MARY:
ANNOUNCEMENTS: Golf Tourney…Fundraisers
COT: Health, loved ones, New Opirtunitys
WARMUP:
– None – Everyone was ready
THE THANG:
– Multiple loops around the Kingsley pond.
– Team took turns carrying a 35 lb sandbag
MARY:
ANNOUNCEMENTS:
– Golf Tournament
– HIMS Camp
– Trash pickup 10/25
–
COT:
WARMUP: jog over to school
THE THANG: sprints going from 40 to 80 yards up to 100 and back down. Did some backwards runs, some walking, and a few dry heaves to honor those they have gone too soon.
MARY: keep that core tight
ANNOUNCEMENTS:
COT: greatful for opportunities to lead those that the skyQ has put in my flock.
Ran to the Forest and did loops
WARMUP: layout the route (optional)
THE THANG: run down to Sutton through Munn, back up to downtown through Spratt, back to home through 160.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: None
THE THANG:
Jaunt in a two by two fashion towards the Coach’s Box,
Huddle Up at Opposite side of the Campus for some Ruck Moves in Reps of 10
Curls
Triceps
Bent over Rows
Jaunt back to COT for a shared message
MARY: None
ANNOUNCEMENTS: Leaders on the Link Golf, Bourbon & BBQ
COT: Never forgotten
WARMUP: Route announcement
THE THANG: Run Whitegrove route, options from 3.5mi to 5 miles.
MARY:
ANNOUNCEMENTS:
COT: