WARMUP: none
THE THANG: 3.2 miles around new Kingsley and old Kingsley.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP:
THE THANG: Rucked from Kingsley to WEP with a loop around WEP and back to Kingsley. 3.25 miles round trip
MARY:
ANNOUNCEMENTS: It’s in the newsletter
COT: Closed in prayer
WARMUP:
– mosey to parking lot behind Panera, some warm-up
– cross 160
THE THANG:
– follow the loop around the lake, various PT in the parking lots in form of 2 sets, 1x without ruck and 1x with ruck
– once back at 160, cross over into Kingsley and loop around Kingsley with various PT along the way
MARY:
– stop at intersection and do some step-up
– finished with a few man-makers at the end
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
After a HC from kermit the night before he was no where to be found at 0500.
At 0500, 6 PAX did a short loop through Kingsley with plan to stick around and see if he showed by 0515. Yup, and so we had 7 for the morning.
THE THANG: ruck around kingsley/LPl/sunbelt for 3 miles with stops for IC exercises about every 5 minutes.
squats, merkins, shoulder taps, irkins, OH shoulder press, curls, bent over rows, calf raises
MARY: more squats
thanks for the opportunity Sprocket
WARMUP:
THE THANG:
Ruck to WEP and back. Every 12 minutes we stopped and did 7 man makers, 7 squats, and 7 OHP
MARY:
ANNOUNCEMENTS:
COT: Closed out in prayer
WARMUP: Yes
THE THANG: Ruck w discussion on the Pax “one word” for 2023.
MARY:
ANNOUNCEMENTS:
COT: Prayers for the Earthquake in Turkey/Syria, Marriages,
WARMUP: 1/4 shuffle
THE THANG: every 1/4 mile – a series of squats or merkins w/Ruck on or both. There was 1 round of manmakers and monkey humpers were done near orange theory but not into the window. Got just over 3 miles total.
MARY: no time for it
ANNOUNCEMENTS: were announced
COT: YHTBT
Thanks, Sprocket. Always an honor
Today we honored a fallen Pax out of F3Knoxville, Cardinal.
Did his VQ, warm up and all minus the last 40 burpees. Headed out for a 25 min ruck around Kingsley
COT: life’s unpredictable, live each day to your best.
WARMUP:
THE THANG: 3 miles. Stop at the traffic circle each lap.
1st – 20×4-count overhead press
2nd – 20 single count tricept extension
3rd – 20 upright rows
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 3.35 ruck miles with 20 step-ups each mile
MARY:
ANNOUNCEMENTS: Newsletter
COT: Riggins closed us out in prayer