WARMUP: Little of this, little of that
THE THANG: Coffey and a modified Maltz (look it up)
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: ran over to footloose lot for warmup and introduced first 2 q source foundations. 1. Disruption 2. Language
THE THANG: Ran to church parking lot at the bottom of the hill where we talked about foundation #3: group (which is what our little workout group is).
Crab cakes was then nice enough to relive the glory days with his infamous rugby sprints (which he led) and exercises. So an oldie but a goodie. He led this for about 10 min and then as if this was tee’d up transitioned the lead to Libbity Bibbity. YHC took the opportunity to talk about foundation #4: LDP. LDP is about great leaders developing new leaders.
LB took a few rounds, then handed off to Sprocket for the same lead on a few rounds.
YHC took the q back and led the group to every set of stairs he could find in a 1/4 mile radius, give or take, which is 3 different sets. A little bit of Mary and stretching as we waited for the 6, then headed back to COT.
MARY: Twister broke out his gas pumper.
ANNOUNCEMENTS: yes, but kept this short
COT: YHC covered foundation #5: Preparedness. Remember that we are an organization OF leaders rather than an organization WITH leaders.
THE THANG:
Run 3.1 miles east on 160 to Springs Complex (or some other modified distance) and back. Total mileage of called route 6.2 miles. Some modified up, some modified down.
WARMUP:
Mosey to front of theater
-20 SSH (IC)
-10 Windmill (IC)
-20 SSH (IC)
-10 Moroccan Night Clubs (IC)
THE THANG:
DORA – partner runs a lap while other partner:
-50 Burpees
-100 Derkins
-150 Dips
-200 Step Ups
Mosey to cinderblocks/coupons exercise rotations between partner with cinderblock and partner without.
Mosey back to COT
MARY: A little
ANNOUNCEMENTS: D2D Bar. Blood drive.
COT: Illness circling around schools/homes. Mental Illness and Addicton.
6 minute AMRAPs of 3 movements with lap in between:
1 —–
Russian twist x10 (4cnt)
Chest Press x10ea (each arm)
Lat Pull Down x10
2 —–
Thruster x10
Front Raise x10
Monkey Curl x10
3 —–
Swing x20 (or 10ea)
Tricep Ext x10
Row x10ea
4 —–
Man-maker x10
Overhead Press x10ea
Deadlift x10el (each leg)
WARMUP: Yea, did that. Mostly in cadence.
SSH
IW
HW
Soulder Taps
Merkins
Peter Parker
THE THANG:
A little smorgasbord. Initial bulk was laps around the front of the middle school with:
5 buprees at each speed bump
next lap
5 burpees and 10 bombjacks
Then we went backwards so the speed bumps were closer and reverse bear crawled up the hill from the lowest point.
Stopped for some People’s Chair
While we were at the wall we did BTTW with upside down shoulder taps and merkins in cadence
Went to the teacher parking lot in the back and did a long bear crawl. Then some Lt. Dan’s
Hit the elementary playground for some pull-ups and burpees. Tried to work in a partner balance and one handed hanging on the bar, but
it was a smashing failure. So, we ran back towards COT and stopped for Bulgarian Split Squats along the way.
MARY: Yea, we did this leg raise thing YHC saw on Instagram one time.
ANNOUNCEMENTS:
D2DBar10k
COT: It’s a core principle, so…yes
WARMUP: Alabama route (or root)
THE THANG: run the route / root which was 5 or 6 or 7 or more because guys are still running as of you reading this BB
MARY: not here
ANNOUNCEMENTS: all of them…for cyclops
COT: we did it
WARMUP:
THE THANG: run nun, Harris, Sutton, back on Sam Harris, back on harris, back on Nun
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.