Loop around Kingsley into old Kingsley. Around the church and back for 3.6mi
Disclaimer Shared ! Routes and Buddy System Encouraged
WARMUP:
10 Min Stroll to Desired Starting Point
THE THANG:
Go get 4-9 miles worth of journey and share with your partners
MARY:
Was never found, Smoke đź’¨ Signals seen
ANNOUNCEMENTS:
Bethel Men’s, Trash 🚮 Pickup, CRI Foster Kids help , CSAUPs & Race signups
COT: Deep within our hearts.
WARMUP: Maybe
THE THANG: out and back – Munn to Harris to Sam Smith. 4 miles with plenty of Ruck options
MARY: None
ANNOUNCEMENTS: Trash Pick up/ Bethel Men’s/ Christmas party
COT: Prayers and Praises from each pax ( health, marriages, patience, Recovery, Healing, Transition for College kids, employment and blessings.
WARMUP: mumblechatter
THE THANG: miles and smiles
MARY:
ANNOUNCEMENTS: HAPPY BDAY @U02679GQ1AT
COT:
WARMUP:
THE THANG: Brayden HOA and Kuester
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Arm Circles
THE THANG: 3.3 mile loops Kingsley
MARY: Nope
ANNOUNCEMENTS:
COT:
WARMUP: each pax ran a couple of circles around the group
THE THANG: we toured the park with various annoying exercises, including sprints, jogging. Indian runs. Butt hole Indian bear crawls, uphill lunges, run around the playground. And an ending circle of fun. All enjoyed immensely.
Welcome Dr. Suluki, who was EH’d by McHale
WARMUP: None, but I did theragun at home
THE THANG: With a light but steady rain, four Pax set off across 160 through the office park. We then circled back and explored the sidewalks of Kingsley with good mumblechatter along the way. We did have three brief stops for ruck upright rows, and squats. We arrived back at COT at 5:59 so we wrapped it up with 20 monkey humpers. All in, we got ~3 miles under weight.
MARY: nope
ANNOUNCEMENTS: Bethel, CSAUPs
COT: Family
WARMUP:
Windmill
Moroccan
Side Lunge
Mtn Climber
Downdog
Updog
THE THANG:
4 rounds of 4 exercises repeated at 4 corners.
Reps increase at each corner: 5/10/15/20
Round 1
Merkins
Jump Squats
Crunches
Side Straddle Hops
*** Lunge walk with 28 lb block to next corner.
Round 2
CDD
Bomb Jacks
Box Cuttahs
Apolo Ohnos
*** Lunge walk with 28 lb block to next corner.
Round 3
Burpees
Lunge (count right leg)
Fluttahs (count right leg)
Seal Jacks
*** Lunge walk with 28 lb block to next corner.
Round 4 – using 28 lb block
Tricep Curls
Forearms Raises
Bicep Curls
Squat Thrusts
*** Lunge walk with 28 lb block to COT.
MARY:
Throughout
ANNOUNCEMENTS:
Bethel, Cannoli Run, 12 Hr ruck
COT:
Being the “sandwich” generation, taking care of both adult kids and aging parents; new job opportunities; job training for current job.
Ends as always with some fresh Java and 2nd F!