WARMUP: Yes
THE THANG: 6 mile jog over the bridge, through Baxter, down Sam Smith, and up Harris and down Munn to Kingsley.
MARY: None
ANNOUNCEMENTS: YES
COT: Prayers and Praises
WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Mosey to pull up bars, 20 inclined merkins on curb
Every man grab a block and overhead mosey down to back parking lot for 4 corners
Every time you make it to the middle, it’s 5 man makers, and you bring your block to each corner. 20 thrusters, 20 upright rows, 15 goblet squats, 15 Cindy swings. After one time around, finish with man makers, then mosey back up to put your block away
THE THANG:
Official F3 deck of cards. Each card has an exercise and a number on it. Number cards are the number on the card plus 10, face cards are 25 reps, Aces are 100 reps. Circle up and each pax takes a turn pulling a card and everyone completes the exercise on the card
MARY: none needed
ANNOUNCEMENTS:
COT:
WARMUP: yes
THE THANG: KB Tabata
MARY: Had a little lamb
ANNOUNCEMENTS: Golf Tourney, newsletter
COT: gratitude and prayers
WARMUP: grab Sand bags and rock/weight vest
THE THANG: walk towards Baxter back road including Gadenia and rotate the 4 sand bags through the 8 PAX every 7 to 10 minutes. End it up with 3.75 miles fast walk.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: No warmup just start running
THE THANG: Option 1: Deadly 3 mile run; Option 2: A safer 4.5 mile run
MARY: She doesn’t visit running AOs
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
We got about 3 miles of shuffling/running…
Buy in – run almost a mile, 60 merks, 60 big boys (partner holding feet), all timed.
With your partner, Shuffle run around the school and then a long pain station of ruck squats, bear crawling, swings, lunge walks and 30 ct plank holds. Repeated 4 times.
WARMUP: pick up all your things and carry them to the workout location
THE THANG: Wearing weight vest or ruck we attempted to complete as many rounds of 7s with different exercises and gear each round.
MARY: take all your gear back to cot
ANNOUNCEMENTS: newsletter
COT: lean on others in times of need
WARMUP: SSH, Morrocan Night Club, Merkins, Windmill, Cherry Picker, Low Slow Squat
THE THANG: Mosey from station to station. 3 exercises at each station. 45 seconds on, 15 seconds rest. 2 rounds at each station.
– Low Slow Squat
– Reverse Lunges
– Al Gore
– Merkins
– Alternating Shoulder Taps
– Moroccan Night Club
– Jump Squats
– Lateral Lunges
– Calf Raises
– Wide Armed Merkins
– CDD
– Overhead Clap
– Peter Parkers
– Side Plank
– LBC
– Seal Jacks
– Mountain Climbers
– Burpees
MARY: Flutters, Gas Pumper, Box Cutter
ANNOUNCEMENTS: Trash pickup, Stuff the Bus, Coffeeteria
COT: Don’t carry your burdens alone
Warmup: squats while we were waiting for the avengers to assemble.
Thang: rucked to the colosseum stopping every 10 mins for 10 merkins; 10 squats, and 10 calf raises… once at the track we did tow laps holding our ruck above our head. 5 man makers for every time you dropped the ruck. Back off for another ruck around the neighborhood across 160.
Mary: Lbc, hammers, flutters
COT: prayers and praises
WARMUP: none
THE THANG: Run trails or Run Road
MARY: Nah
ANNOUNCEMENTS: Yep
COT: Amazingly proficient