WARMUP: first part of Cardinals VQ
THE THANG: resistance stretching while we discussed our 8 blocker
MARY: 5 min AMRAP of burpees, Sasquatch was king with 93, YHC got 63, Beaker got 56.
ANNOUNCEMENTS:
COT:
WARMUP: mosey to trailhead
THE THANG: ruck around the nature trail while discussing various things that need disruption in our lives.
MARY:
ANNOUNCEMENTS:
COT: Cubby dropped the mic.
WARMUP: SSH, MNC, Windmills
THE THANG: run up hill, 5 exercises 10 reps each. Run back down hill. Rinse and repeat.
Squats,
5 meter bear crawl,
mountain climbers,
Lunges,
Apollo Ohnos,
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH and some merkins
THE THANG: everyone got a coupon. Range from 60ish lb sandbag, 50lb laptop bag, GoRuck pillow, 25lb rucksack,
Lots of cones with exercises written on them. Each PAX toed the line on the field with their coupon. Everyone picked a cone that was facedown and performed the exercise after dragging the coupon some 20 yards via bearcrawls. Perform 10 reps of exercise listed on your cone. Bearcrawl drag coupon back to start line. Grab another cone and rotate to the coupon to the left bc sharing is caring. After everyone got a chance to “experience” the bearcrawls drag of each coupon. We then did some ruck shuffling with each coupon and some more exercises. Big boy burpees and 8 count body bag builders were the crowd favorite
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: windmills and low slow squats
THE THANG: ruck up and head to the trailhead by the pump station. Go explore the freshly maintained new mountain bike trail that runs behind EarthFare. Move some trees while we’re at it. Take a moment to enjoy the sounds of nature and the peace it can provide.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Twister complaining about all the AO name changes. He’s old.
THE THANG: Run down 160 for 23 minutes, turn around.
MARY: Should recalculate to 22 minutes out and turn around.
ANNOUNCEMENTS: Q source, Dam2Damn Bar
COT: Prayers for healing and marriages.
WARMUP: none
THE THANG: mossy to coffee parking lot. Simple pendulum where you run to GHES teacher parking lot. At bottom of hill 16 merkins at top of each hill 13 LBCs. Nothing else, nothing more, nothing less, except for Dark Helmet complaining. And yes the reps represent the score of the Steelers win against that pro team to the south. How about them Steelers Crab Cakes?
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for flounders sister and school starting again
WARMUP: 50 SSH
THE THANG:
– Run to Colosseum parking lot, 50 merks + 100 LBC’s
– Run to SweepTheLeg parking lot, 50 merks + 100 lbc’s
– Repeat
WARMUP: disclaimer was disclaimed on the move bc it’s 16F. Mosey along the trail until we hit a giant tree in the way that’s been since we started but we never had enough guys to move it until now. For the record Flounder said we couldn’t move it. Oh ye of little faith😇. Every workout should start with a team log movement.
THE THANG: at “The Office” work was done.
5 weighted pull-ups, 10 weighted merkins, 20 squats. Then
10 ruck burpees minus the number of bb’s that a PAX was able to successfully shoot within a target on the target block ( styrofoam packing surrounding my solo stove that I got for Christmas yesterday). @Sprocket found the mark 7 / 10 so everyone did 3 ruck burpees. Mosey for quarter mile. Then dips, derkins, and step ups and 7 ruck burpees bc buttterFat discovered that the 19$ toy pistol wasn’t cold tested. Hopefully Black Bart never learns of my weakness. Mosey another quarter mile & more exercises and burpees until we went on a trail building log lining party on a fresh patch of trail for a few minutes. Oh and at some point we crossed a creek via an ice covered log.
MARY: Toy soldiers & imperial walker’s
ANNOUNCEMENTS: do hard things and quit being soft.
COT:
WARMUP: 100 SSH with some blatant dance moves
THE THANG: ruck shuffling between the 4 corners of the EarthFare parking lot going over what each man’s goals are for the upcoming year. Reviewed the concept of the 8 block planning tool and each man shared some personal goals for 2023. At each corner there was an exercise performed. Single leg deadlift with weighted vest or rucksack was a crowd favorite. Burpees, squats, curb squats, merkins, ruck getups, cha-cha merkins, toe taps, lunges, cross over lunges, and some more single leg deadlift.
MARY:
ANNOUNCEMENTS:
COT: Esso made a challenge to the PAX to have a plan for the first quarter of 2023. If you want to change then tell your Shieldlock and ask them to hold you accountable. It really is magical what a little accountability can do over a short period of time. Prayers for those dealing with sickness andv always for marriages. And patience during this holiday season with family.
Stay frosty my friend
OLAF