WARMUP: side straddle hops, wind mills, cherry pickers, imperial walkers, morocan night clubs
THE THANG: Stage A B C
Run and 2 exercises per stage
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Q source foundation point 1 – Disruption
THE THANG: saddled up with rucks, one 40 lb sandbag, one 60 lb sandbag. Off to the races for a few miles and smiles.
We took off towards the school, through the kid pickup line, into the back of the school, then way up the bus back road to Dam road. Then all the way back for 2.5 miles.
On our adventure we discussed the Disruption socratics and Spurs. Talked about what leaders are and what they aren’t. Shared GrowRuck stories, practiced failure in how to, and how not, to transfer a sandbag, and went over the game plan for Wooden Leg’s upcoming VQ!
MARY: not today…ran back with sandbags instead
ANNOUNCEMENTS: yes…newsletter
COT: of course
22 Men got better today:
Run to Office Parking lot: 15 Merkins and 15 CDD
Run to Gold Hill Elementary teacher parking lot: 20 LBC and 20 Hello Dolly
Run to Gold Hill Middle teacher lot: 15 squats and 15 Lunges
Mileage ranged from 3-5. Great job.
WARMUP: 25 SSH
WINDMILLS
15 Merkins IC
Mosey over to bottom of hill where a piece of cardboard in the trash had a weinke in it. (I put it there)
THE THANG: 7s
7 Halos each direction
6 goblet squats
5 KB swings
4 russian twists (each side)
3 straight arm over head
2 skull crushers
1 man maker
Run to top of hill and back drop one exercise off each round
1 burpee at top, increasing to 7
Part II
Overhead weighted carry over in front of field
Dora the Horror
Rd1
Partner up,
partner 1 does 100 OH press with bell.
Partner 2 does Lunge walk with KB
Rd 2
Partner 1 does 200 curls
Partner 2 Bear crawl to cone and back
Rd 3
Overhead weighted carry to cone and back 300 drag throughs – didn’t have time to finish
MARY: none
ANNOUNCEMENTS: yes
COT:yes
WARMUP: Naw, but maybe we should? Warming up is good
THE THANG: Run
MARY: No
ANNOUNCEMENTS: Yes
COT: Check
WARMUP: Typical stuff
PARTNER WORK:
– 200 yds partner carry
– 200 yd wheelbarrow
– 200 yd partner push
DORA – partner runs a lap while other partner:
– 50 burpees
– 100 decline merkins
– 150 dips
– 200 step ups
WARMUP: 10 windmills
20 navy jacks
20 hillbilly walkers
10 cherry pickers
10 low slow squats
Mosey down road
stop at curb and do 15 merkins hands on curb in cadence
Mosey
Stop at next curb 15 calf raises in cadence
Mosey to track in school
THE THANG: Card game
MARY:
ANNOUNCEMENTS: Dam to dam, Wine dinner
COT: Mother in law health, marriages, kids in school
WARMUP: cmon man
THE THANG: downtown FM, through whiteville park (go to back for 5 miles, cut over streets for 4 mile range), go down by Footloose, down academy, back 160 to COT.
MARY: please
ANNOUNCEMENTS: lots
COT: of course! 5th core principle!!
WARMUP: ran parking loop with side shuffles, butt kickers and high knees
THE THANG:
Ark Loader: bear crawl, crab walk, alligator merkins, duck walk.
Tripod: splitting into groups of 3, we used the 3 legs of the breeze way. Running to each end and complete exercise. 20 merkin, 20 squat, 20 LBC. come through center and do 5 burpees. Made two cycles for 40 merk, 40 squat, 40 LBC and 30 burpees.
Sprint series
MARY: community Mary.
ANNOUNCEMENTS: wine dinner to raise money for dam to dam on Feb 2nd. Sign up in 2nd F or mumblechatter channels.
Aye!
WARMUP: 12 SSH, 12 Windmills, 12 Imperial Walkers
THE THANG:
Ladder format.
Do the first exercise, run to the bins and back. 2nd then 1st exercise, bin and back. 3rd, 2nd, 1st exercise. Bin and back. Keep going until the ladder is complete. Once the ladder is completed, work it back down.
Ladder as follows:
1 man maker
2 snatches
3 upright rows
4 cleans
5 swings
6 lawnmower pulls (single count. 3 each side)
7 skull crushers
8 lunges (4 each leg)
9 goblet squats
10 single leg deadlifts (5 each leg)
11 bicep curls
12 manmakers
MARY:
Some Q jackers decided to do some Mary after completing the ladder instead of working it back down. lol.
ANNOUNCEMENTS:
Clave Boss 5k/10k and Christmas convergence. Dam2DamBar
COT:
Patience, travel, family, addictions, loneliness.