Tag: Sofrito

Crossing State Lines

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Very Simple Concept this morning in the rainy wet Gloom. We Ruck Shuffle for 1:20 then do merkins or Squats then ruck shuffle some more… wash rinse repeat until we go all the way to the SC/NC border and back. This is just about a 5k distance.

Good mumble chatter along the way as we got back to TCES with 14 minutes to spare.

We did some more shuffling while doing curls, pressed, man makers and more squats.

Finished right at 6:00.

Awesome to workout with these men today. Humbled that 6 other guys joined me in the cold and rain.

Be thankful for all our opportunities gentlemen! Take care! đź‘Šđź‘Šđź‘Š

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Ruck Dora

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WARMUP: SSH, Cherry Picker, Imperial Walker
THE THANG: Dora with Partner
100 merkins with ruck
200 Ruck Swings
300 Flutters
Timer 100 yard ruck

Thing Two on Soccer Field
Ruck overhead carry 100 yards
Bear Crawl 100yds
Crawl Bear 100yds
Suitcase carried two rucks while their partner did lunges
Repeat list 2x
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

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Who is the real “Waterboy”

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WARMUP: Windmills, Cherry Pickers, and Imperial Walkers
THE THANG: Rucks on and mosey to the Wally World Parking Lot. Trust circle formation with following exercises in counts of 10: Flutter Kick w/chest press, hammers, and slow low squats. Mosey back to the school. Stop midway for another session of Tens: Guardrail merkins, dips, single lunges, and 30 sec plank holds. Then hustle up to COT
MARY: Audibles: Ruck Curls, Tricep Pulls, Bent Over Rows, Flutter Kicks w/Chest Press, Over Head Ruck Squats, Micro BigBoys, Over Head Arm Raises, Ruck Hammers
ANNOUNCEMENTS: BBQ&Burbon fund raisers, ClaveBoss, Read your newsletter
COT: What happens in COT, stays in COT !!!

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“Limbers” popular frozen treat in the carribean

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WARMUP: Windmills & Cherry Pickers
THE THANG: PAIN STATION IN Dora Style execution:
All of the following x 10:

MERKINS, LOW SLOW SQUATS, FLUTTER KICKS, BOMB JACKS, LUNGES, CURLS, AND OVER THE SHOULDER SAND BAG THROWS

40 YARDS AND BACK FARMER CARRIES WITH KETTLE BELL
MARY: Mosey for two laps around the parking lot & 200 yd Farmer Carries
ANNOUNCEMENTS: Read your local newsletter. Check in your spam.
COT: Stays in COT

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Bodily functions are real

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WARMUP: started with a mosey around the parking lot. Stopped for some SSH, merkins, squats, mountain climbers, and a little back and hip stretching. Made our way over to grab some cindy’s.
THE THANG: Once we had our new toys, we went to the hill for 11s. Shoulder presses at the top with cindy and bottom of the hill hand release merkins. Pax that finished early did chest presses or picked up Pax and finished with them.

Next we took our cindy friend to the pull up bars for work. 7s was the game with 1 pull-up and 6 man makers…down to 6 pull ups and 1 man maker.
MARY: made our way to COT for Mary on steroids…1 hammer, 4 flutters; 2 hammers, 8 flutters…made our way to 5 hammers and 20 flutters before the crying started. Then it was 3 burpees and round the horn ab callouts.
ANNOUNCEMENTS: lots in the newsletter
COT: patience, schools, families in general.

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Sometimes you eat the bear and sometimes the bear eats you

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WARMUP: A Jog, SSH, WM, CP, MNC, Merkins
THE THANG:
Eight exercises stations with a KB and non-KB exercise at each one. Mode of transportation to each station varies from bear crawl, crawl bear, power skip, broad jump. Once through all the stations, we ran a lap around the parking lot as started the process over again.
MARY: no time
ANNOUNCEMENTS: newsletter
COT: closed in prayer

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