WARMUP: Ruckers did warmups
THE THANG: Ran, Marathon training and rucked trails at Anne Springs
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Figure eight mosey around the Epic Chophouse strip with some exercises in motion followed by a mosey around the Pacos strip with some exercises as well. Stangers were hanging somehwere other than firepit today.
THE THANG:
Part I at the amphitheater involved pax partnering up for an exercise, with partner 1 doing exercise while partner 2 bear crawls to stone benches and crawl bears back. Flapjack. Then onto exercise two. 8 rounds total.
Mosey to firepit
Part II involved all pax doing a core or plank related exercise while 1 pax side lunged along railing of pond and back. Swap and continue until for 8 rounds total.
Mosey to back of Panera parking lot
Part III involved 3 rounds of a leg exercise followed by a Nur to the next island and a mosey back to the starting island
Mosey home
MARY: Super G closed us out with two exercises as his trial run for a future VQ — nice work!
ANNOUNCEMENTS: Mini Jaeger on Saturday
COT: yes, as always, consistent with Core Principle #5
The cold front came through and it was winter temps again. But the love for U-Haul brought out the men today.
WARMUP: SSH, IW, HBW, squat, windmill
THE THANG: Run to Church of Nazarene on Harris Street.
Partner up for Dora. 100 merkins, 200 squat, 300 LBC. Partner runs around building.
Keep partners. Wheel barrow up and down stairs.
Squat up stairs. Bear crawl up and down stairs
Native American Run back to COT
MARY: Round Robin: flutter, ABC, box cutter, American Hammers
ANNOUNCEMENTS: May 16th: Conoli Run. Also Ruck challenge.
COT: U-Haul and his family were on everyone’s mind today. The Pax honored him by telling stories and having fond remembrances. Lifting up marriages and family.
WARMUP: SSH, merkins, windmills, low slow squat
THE THANG: ran around Kingsley all all different spots, every time we stopped to do the exercises below, Super G asked us all to do a burpee…who knew.
– 20 merkins, 20 squats, 20 shoulder taps
– Next stop was: 20 lunges, 20 hammers, 20 calf raises…and 15 of the above exercises
– Next stop was: 20 CDD, 20 plank jacks, 20 seal jacks…15 of #2 and 10 of #1.
– Next stop was 20 dips, 20 flutters, 20 overhead claps…15 of the above only
– A few more random stops with the above mixed in
MARY: about 3 exercises here
ANNOUNCEMENTS: csaups and your newsletter
COT: Janick’s and Uhaul prayers, family sicknesses and letting go of our controls
13 pax showed up for an Armory beatdown today. The Mikel chatter stopped fast when they learned they had 16 minutes to complete 500 reps OYO. We missed the time hack but got it plenty of work
The Warm up:
SSH x20
Cherry Pickers x20
Windmill x10
Bonus SSH x20 for JWow since he showed up late
Lap around the lot
The Thang:
You vs you
100 reps in any manner the pac saw fit of the following exercises – merkins, big boys w/bell, squats with bell, curls, tricep extensions.
Bonus work KB Swings
It pays to be a winner
Mosey to the wall for a wall sit as long as you can. Upon failure take a lap. Last man standing don’t have to run
Rinse and repeat with B2W as the exercise
Finish up with another round of merkins, squats, swings, curls, tricep extensions until 6:00
Prayers for Uhaul
Announcements check your newsletter
13 pax showed up for an Armory beatdown today. The Mikel chatter stopped fast when they learned they had 16 minutes to complete 500 reps OYO. We missed the time hack but got it plenty of work
The Warm up:
SSH x20
Cherry Pickers x20
Windmill x10
Bonus SSH x20 for JWow since he showed up late
Lap around the lot
The Thang:
You vs you
100 reps in any manner the pac saw fit of the following exercises – merkins, big boys w/bell, squats with bell, curls, tricep extensions.
Bonus work KB Swings
It pays to be a winner
Mosey to the wall for a wall sit as long as you can. Upon failure take a lap. Last man standing don’t have to run
Rinse and repeat with B2W as the exercise
Finish up with another round of merkins, squats, swings, curls, tricep extensions until 6:00
Prayers for Uhaul
Announcements check your newsletter
WARMUP: produce pickers, windmills, imp walkers, plank/down and up dog stretching, Peter Parker’s, all in cadence
THE THANG: we moseyed to the back parking lot and started at the first island of the top row. We progressed up the row, stopping at each island to do a set of exercises and the moseyed to the next island. Once we reached the end of the row, we moved to the next row and made our way back
The exercises were called in an accumulator fashion. First island was Carolina dry docks
Second was ccd and merkins
Third was ccd, merkins, and adding big bois
Fourth added American hammers
Reaching the fifth island added flutters
The sixth added monkey humpers
And the seventh added jump squats
The rep count for the first pass through this garden of bliss was 5
The second row we did 10 of all of it
The third row we did 15 of everything
We didn’t quite finish row 3, but we got in the work
Once the mumble chatter hit that magical point where the complaints started to drip into the conversation, I shared that my first idea for this morning was way worse and consisted of basically spending the 45 mins bear crawling around the parking lot, and when you needed a rest, you could take that rest while you did LBCs. This would have been way less enjoyable, and thankfully we were all spared this terrible idea
MARY: we barely made it back to cot on time
ANNOUNCEMENTS:
COT:
WARMUP: no
THE THANG: run to round about down Kingsley hang right on 21 to Peach Stand hang left on 160 to Main Street up to Tom Jones hang right to little Walmart and trace the steps back. Some rucked, some ran, some ran a lot more.
MARY: no
ANNOUNCEMENTS: yes
COT: yes
WARMUP: short mosey SSH and a burpee X 3
THE THANG: 4 corners at the park next to the town offices. Hand Release Merkins were a crowd favorite.
Some curb work at the lot near 160. Diamond Derkin Burpees were attempted.
Some partner work and laps around the Ampitheater.
3 kinds of jacks (plank, bomb, and seal) and the a hill climb with burpees on top.
Bear Crawl the grassy hill. Because we GET TO!
MARY: She never made it up the hill.
ANNOUNCEMENTS: Adopt a Highway / Bethel Shelter / Cannoli Run / The overnight ruck!
COT: Lord give us strength for the challenges we all endure.
WARMUP:
Ran to an empty lot for some of the standards.
THE THANG:
4 Cones set up ascending the grass hill at the of the parking lot. Each cone was a workout station where 2 exercises were done in Jack Webb style (1:4 ratio)
– Burpees // 4 SSH (1-5) (6-8) (9-10)
– Bear crawl to next station
– Captain Thor – Big boy sit up // 4 American Hammers
– partner wheelbarrow to next station
– Dan Taylors // Squats
– partner wheelbarrow to next station
– Jack Webb –
– Run around to first station
Great work by all pax!