Tag: Olaf

Salty chicken – IYKYK

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WARMUP:
SSH, windmill, Broga, low slow squats, moroccan nightclub, arm circles

All were done to a count of 15 just to let Falcon Crest know he has the ability to move the start time back to 5:15 if he chooses.

THE THANG:
Overhead carry around large school loop around fields. Every time you dropped the ruck, you had to do 5 man makers.

To give our shoulders a break
5 man makers
Curls – 20
Squats – 20

Next we teamed up. Looping around the parking lot one Pax would overhead carry and partner would front carry behind you. After both pax carry to failure, 5 man makers and keep moving until you finish the loop.

Next we moved down to the pavilion for:
3 rounds starting at the bottom
Bear crawl to first level
10 merkins with ruck
Walk to 2nd level
15 squats with ruck
Walk to 3rd
20 LBCs with ruck

Walk along path back to bottom. Repeat until 3 rounds are completed.

Move up to playground behind school

Place all rucks in a pile and pax line up shoulder to shoulder
One pax starts to pull ruck through passing to next. Pull all rucks to one side.
5 merkins
Pull all rucks back through
5 merkins

Bear crawl with ruck pull to opposite end of playground.
10 OH press in cadence
Crab walk with ruck back start.

MARY:
ANNOUNCEMENTS:
COT:

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When we are dancing tip to tip !

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WARMUP: None. We stretched
THE THANG: Two Routes
Provided = Trails and Road
Ruckers Rucked. Sydney Swam
MARY: She was missed
ANNOUNCEMENTS: Bethel, Convergence 4th of July, Fort Mill Care center lawn, Newsletter, Trout to trout
COT: Always Special Always Private

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Who has the Q??

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WARMUP: None
THE THANG: Mosey down the hill to GHMS. Station 1 Merkins, Squats. Mosey to station 2 Dips & LBS, To station 3 Burpees & Flutters, back to Station 1. As many laps as possible. Head back up the hill to COT. Came in just under 4 miles for most
MARY:
ANNOUNCEMENTS: Hog & Coyote
COT: Prayers for Discernment, for Soup’s Mom, Praise for C.O.’s 2.0 turning 18!

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Police escorts are optional but encouraged

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WARMUP: hula hoop, hoop hula,
THE THANG: ruck down to crime scene and collect coupons. Ruck up hill. Perform exercises: curls, low slow squats, flutters with press. Continue moving to continue to evade the police.
MARY: hip touch merkins. Hip stretching and line dancing like the Rockettes
ANNOUNCEMENTS: Tortoise and the Hare next weekend
COT: praise for successful surgery praise for travel prayers for postal niece

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Loops of Clebourne

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Minnow Pond is one of the premier AOs in the Fort. Thanks to NASA for his leadership. YHC was honored to Q the workout and bring some pain to start the day. In addition, I wanted to bring a heartfelt message to the men as I am grateful to be their brother.

WARMUP:

No warmup. Pledge then 5 burpees
THE THANG:

Run Clebourne loops with 5 stops. Remove a stop for each loop the start over again when 5 loops have been completed.

Stop 1 – 5 burpees
Stop 2 – 10 merkins
Stop 3 – 15 Monkey Humpers
Stop 4 – 20 dips
Stop 5 – 25 Big boys

COT:

Strong COT this AM! Prayers and praises all around.

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The Greyhounds could not be slowed with extra reps

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23 at <#C02PN3FTFJP> this morning. The plan, 1/2 mile loops with 4 pain stations.

Pain Station 1 – 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap)

Pain Station 2 – 5 plank jacks on elbows and 5 Freddies (2 sets)

Pain Station 3 – Parking lot merkins, +1 merkin at each parking slot line, bear crawl to next line( 15 total)

Pant Station 4 – Squats and lunges (10 reps each)

Back to station 1

Total mileage was around 3.5.

Great work everyone!

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