Simple but Effective

WARMUP:
20 SSH
10 Windmills
10 Cherry Picker
10 Imperial Walkers
5 Burpees OYO

THE THANG:
Mosey to the Church Parking Lot

B.L.I.M.P.S.S.
Up and Down the Ladder
Lap around the parking lot after each excercise
5 Burpees
10 Lt. Dan Magic Legs
15 Imperial Squat Walker
20 Hand Release Merkins
25 Plank Jacks
30 Squats
35 SSH

Modified DORA
Partner 1 Exercises
Partner 2 Run Around Round-About
50 SSH
50 MERKINS
50 BURPEES
50 LBC’S
50 JUMP SQUATS

Mosey back to COT

MARY:
Jack Webb
1 : 8-count Burpee
4: Alternating Lunges

Made it through 5:20

ANNOUNCEMENTS:
Rooster
Q vs. Q Challenge
CSAUP
Jaeger

COT:
Always check on the six.
You never know what’s going on.

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I think you’ll be okay, they’re covered in a thin candy shell

The THANG:

Holy schnikes, we had 18 PAX for a Tommy Boy quote run. We ran Massey, to Harris, to Audrey, to Main in a loop with Derkins, Dips, Clave Raises, CDDs, V-Ups, and Big Boys. We had runners and ruckers.

COT:

On the heavier side, HIMs shared prayers that are really rocking their personal lives and I thank you for sharing. The COT is what makes us unique and allows those hard conversations to happen. This community has your back. Thanks for showing up today to get better. Thanks for letting me lead these men into Thursday.

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Feeling the Need for Speed

WARMUP: Ran over to CRHS via The Dominion hood
THE THANG: Tracks were locked up, so we used the parking lot outside the football field to do 400m ladder intervals speed work
1 lap hard (5K pace or faster), 1 lap off (easy pace, just don’t walk it)
2 laps hard, 1 off
3 laps hard, 1 off
4 laps hard, 1 off
Then decend back down to 1 hard, 1 off
Most got in at least 4 miles total. Solid work by everyone.
MARY: none
ANNOUNCEMENTS: read the newsletter and get involved!
COT: a lot of P&P lifted up.
Thanks Time Machine for the opportunity to lead.
SYITG. Blessings,
-NASA

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Prarie Doggin at Training Ground

WARMUP: None
THE THANG: Three mile loop: 160 to Spratt, right at the gas station, right onto Harris St, down the hill to Harris St Park, right onto the trail that gets to WEP through the woods, to the WEP amphitheater, follow path around WEP, right onto 160, left onto Clebourne St, follow it to Main St, right onto Main St, back to COT.

Stops every 10 minutes for 10 reps of each:
Ruck swings
Ruck upright rows
Ruck squats
Ruck curls
Ruck overhead presses
Those without rucks who carried sandbags did 10 bag tosses and 10 plank bag pull throughs

MARY: none
ANNOUNCEMENTS: read the newsletter and get involved
COT: P&P lifted up
Thanks for the opportunity to lead
NASA

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Pretty warm for 17

WARMUP: pledge
THE THANG: mosey over to Academy and Monroe white
Hill pendulum from parking lot to parking lot on Monroe white – 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10 lunge jumps/lunges at 160. Rinse and repeat.
MARY:
ANNOUNCEMENTS: D2DB
COT:

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Honoring 809

WARMUP: SWIMS
– 20 SSH (dc)
– 10 WM
– 15 IW
– 15 MNC
– 15 Strawberry Pickers
THE THANG:
Today we honored York Co. Detective Mike Doty, Badge No. 809, who’s End of Watch (EOW) was 7 years ago today, 1/17/2018.

Background:
York County deputies responded to a domestic violence call shortly after 10 p.m. on Jan. 15, 2018. Dispatchers were told the suspect, Christian Thomas McCall, was “actively assaulting” a woman at the home. By the time deputies arrived, McCall had left the home, sparking a massive manhunt.

Hours later, McCall fired multiple shots, striking a K-9 officer. Dozens of law enforcement units responded to the scene with McCall managing to evade police until 3:30 a.m. More shots were fired at that time. Doty and two other York County deputies were hit.

Doty died from his injuries at a Charlotte hospital on January 17. The other injured officers, https://www.wcnc.com/article/news/york-county-sergeant-returns-to-work-nearly-a-year-following-deadly-ambush-shooting/275-45f8eb8a-09b6-4069-b98a-5f4f3489c768, Sgt. Buddy Brown and York police officer Kyle Cummings, recovered.
Doty served York County for 12 years. He was an investigator with York County’s drug enforcement unit and the coordinator of its Law Enforcement Office Narcan program.

The Doty WOD
(all items done with a ruck or weight of some sort):

DOB 2/2/1980:
– 2 overhead squats
– 2 ruck thrusters
– 19 merkins
– 80 flutters (sc) with ruck overhead

12 years of service, 37 years of life:
– 12 man makers, then run (all runs are 100yds)
– 37 ruck swings, then run
– 12 squats, then run
– 37 bent over ruck rows, then run
– 12 merkins, then run
– 37 ruck curls, then run
– Repeat all the above one more time

EOW 1/17/2018:
– 1 bear crawl w ruck, 100yds
– 17 merkins
– 20 overhead press
– 18 squats

Badge #809:
– 80 flutter (sc) w ruck overhead
– 9 LBCs w ruck hold

Everyone got through it all, and ended right at 6. Alot of great mumblechatter. The Pirate is doing the D2D for the first time so the rest of us gave him a ton of tips.

ANNOUNCEMENTS:
A LOT going on in The Fort. Read your newsletter and GET INVOLVED. Invigorate that male community leader within you.

COT:
A la C-SPAN we went around and each offered both a prayer and a praise, then lifted them up to Him.

Thanks for the opportunity to lead. Blessings.
SYITG
-NASA

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#MABA

WARMUP: Mosey to PI Parking Lot
THE THANG: 4 Corners 1: PI Parking Lot 2: Confederate St. Parking Lot 3: Howington Cir & Country Club Dr. 4: Country Club Dr. & Academy St. Odd corners 10 Burpees, Even corners 10 Burpees, repeat until at least 100 Burpees
MARY: Peach Stand led last minute or two
ANNOUNCEMENTS: D2DB10K and Blood Drives
COT: 5th Core Principal, STK

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