Skate or die had to last minute bail on running. My ankle was not 100%, so I brought a mountain bike and road the trails solo. explored some new routes and enjoyed the quiet.
ground was soft. The wind was low. The scene was dark and quiet. 5.1 mi were run. We launched from the parking lot on weir Street in Masons bend and ran past the rocks upstream.
The kids are off school and we need to get on some trails. The Nash van is making a trip to the Whitewater Center on Thursday morning to run some trails. Leo and Half Tights are leading a group on a 9 mile route(same one as the CRC Trail race) and I will be leading a shorter 5-ish mile route. I have room in my van and a parking pass so plan to hop in and ride the big black bus up there. Meet in Kingsley at 0745. Message me for details.
WARMUP:
– SSH, IW, WM
– mosey to AO
THE THANG:
– modified 4 corners with bear crawls as mode of transportation between the stations. 2 PAX per corner, rotate after timer
– Station 1: tire flip and cindy OH press
– Station 2: squeeky wheel + KB side dips
– Station 3: 2x cindy: man-makers
– Station 4: 2x sand bag…carry sandbags a full loop around the 4 corners. once PAX return to station 4 this is the trigger to rotate. Got about 2.5 rotations in. Mosey back to COT.
MARY:
– Sally with V-ups and flutters
– Thunderstruck with burpees and SSH
ANNOUNCEMENTS:
– read newsletter
COT:
– was held.
WARMUP: Straight Up probably got to The Colosseum at 2am to get his warmup in. Gecko did some stretching. I thought about it. River Rat and Sasquatch stretched the tensile strength of their vehicles coming in on two wheels and Beaker materialized out of nowhere.
THE THANG: we ran through the woods in the dark and rain. All in all, not too slippery. 4.5ish miles 11:20 pace 1100ft of elevation gain
MARY: we did 1 random bomb jack in my the middle of the run and a few other exercises when we got back to COT.
ANNOUNCEMENTS:
COT:
WARMUP: Basic Warmup: disclaimer , short mosey, SSH, windmills, hillbilly walkers, MNCs, Mountain Climbers, Merkins
THE THANG: Walk to opposite parking lot. 20 each of Swings, Upward Rows, Curls, Tricep Extensions, and Bell Merkins, then a short loop. 3 rounds.
Transferred the KBs to the other side of the lot for another set of exercises. 20 each of Am Hammers, Flutters, Skull Crushers, Chest Press, and Goblet Squats.
Only 2 rounds completed due to time.
On your six bell pass back to starting point.
Walk back to COT.
2O each of Pass Through Lunges, Dead Lifts, Overhead Press, Figure 8s.
Ended at 0600.
MARY: Nah
ANNOUNCEMENTS: Christmas party, Thanksgiving Convergence 2023z
COT:Yes. Lots to be grateful for, lots to pray about.
WARMUP:
Mosey to WarmORama
Small Arm Circles
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
THE THANG:
Mosey around the parking lot, then
Lunge Walk
Toy Soldiers
Bear Crawl
Mosey to Board of Pain, then
5x Burpees – Run – 5x – Run – 10x – Run – 15x of each exercise below:
Merkins
Shoulder Taps
CDD
Mountain Climbers
Low Slow Squats
Calf Raises
Lunges
Monkey Humpers
LBCs
Freddie Mercury
Box Cutters
Flutter Kicks
Run back to shovel flag for CoT
ANNOUNCEMENTS:
Read the Newsletter
COT:
Personal Successes, Prayers for a friend who passed away, Prayers for family of PAX, Prayers for health and happiness.
Metro takes the flag.
WARMUP: seal jacks, side straddle hops, windmills, Michael Phelps, overhead claps
THE THANG: bear crawl as mode of transportation around parking lot dragging hardware, hit up spots to stop and do overhead presses, swings, curls, chest press, rows, squats. Stopped and did some dips and irkins, round two with partner dora style involved running and same set of exercises
MARY: flutters, v ups, LBCs, American hammers
ANNOUNCEMENTS: golf tournament coming up, thanksgiving convergence
COT: discussion about legacy and the need to pour into generation Z, thanks to BOB for sharing a testimony about his daughters anxiety and recovery, prayers for battle bot work opportunities
WARMUP:
The usual
THE THANG:
Spooky pumpkin of pain. To the tunes of Halloween
DORA style – man in the middle does 10 manmakers as the timer
1. Squats
2. Deadlifts
3. Lawnmower pulls
4. Chest press
5. Overhead press
6. Clave raises
7. LBC
8. Flutters
9. Swings
10. Snatch
11. Clean
12. Push-ups with bell
13. Pull overs
14. Reverse Lunges
Last round, we switched it up for 20 american style KB swings (that’s the ones where it goes over your head). Finished right at 6
MARY: no time
ANNOUNCEMENTS: newsletter
COT:
After double booking a few weeks back… River Rat was able to get me back on the schedule to continue Rucktober into November… Ruckvember? The truck was loaded down with coupons, and we showed up on time. Check, check.
Now it’s time to work. We grabbed a few sandbags and one Jerry can and headed off into the gloom.
Iteration 1
Carry Coupon/Ruck up and down bleachers
10 Ruck Merkins
Switch Coupons, Rinse and Repeat
Ruck Lunges
Ruck around the track
Repeat with Squats, Coupon OH Press
Ruck another lap
Iteration 2
Coupon/Ruck CMIYC
There were three of us – so an improvisation was made. Drop rucks.
Pax 1 farmer carries two rucks, two other pax drop for 5 burpees. Up and sprint to Pax 1, swap position. Repeat for a lap. (Sprocket is faster than he looks, by the way!).
Grab two sandbags, no rucks. Pax 1/2 move forward while Pax 3 does 10 bomb jacks. Catch up/swap. Repeat for a lap.
Grabs rucks and sandbags. Pax 1/2 move forward with both while Pax 3 does 3 8-count body builders with ruck. Catch up/swap. Repeat for a lap.
Time was nearing expiration – so we headed back to COT.
Ended with 5 Ruck American Hammers IC.
Announcements
Thanksgiving convergences for both The Fort and The Rock. The Rock’s will take place at the JOC at 0630. Something mean and green and with casseroles… 🤷🏻♂️
Donut dash this weekend for The Rock
The Fort is having another blood drive on 11/17. Hit up 3D if interested. #freedtobleed
COT
Heavy prayers lifted up today. Pray the Lord’s will be done and the Kingdom of God can prevail in all of our lives.