WARMUP: None
THE THANG: Rucked from Kingsley to the F3 scarecrow in downtown Fort Mill. 3.41 miles round trip.
ANNOUNCEMENTS: D2D fundraising, Bethel Mens Shelter Serve
COT: Closed in prayer
WARMUP: Ruck
THE THANG: Ruck, plank, 1 pull-up, misc. bag exercises, ruck. Appx. 3.5 miles total.
MARY: N/A
ANNOUNCEMENTS: Final litter pickup this Saturday, 2.0 fundraiser, GoRuck Double Heavy inbound
COT: Yes
WARMUP: All x10: Windmills, MNC, Imperial Walkers, Hillbilly Walkers, Cherry Pickers
THE THANG: 9 Prep Stations w/10 Rep Each
Chest Pulls, Merkins, Flutter kicks, Triceps, Kettle Bell Squats, Kettle Bell Swings, Over the shoulder Sand Bag Throw, Lunges, Calf Raises
After two Rounds of Prep Stations it was time to stir the pot with two jog/walk laps around the lot.
Rinse and Repeat for two more rounds. Lots of good mumble even a few duck calls.
Thanks to @Band Camp for reminding me to work on my transitions and not getting confused between Imperial and Hillbilly Walkers.
MARY: Stretch
ANNOUNCEMENTS: Newsletter READ IT!, Bourbon&BBQ, Poker Tourney
COT: Stays in COT
WARMUP: SSH, IMPERIAL WALKERS, HILLBILLY WALKERS AND MORROCAN NIGHTCLUBS
THE THANG: 125 Merkins or SSH
Run the bus loop
100 SQUATS or Mountain Climbers
Run the bus loop
75 Bombjacks or BB SITUPS
Run the bus loop
50 FLUTTERS or CDD
Run the busloop
25 Shoulder Taps or LBC
Run the Busloop
You had to do one or the other or a combination of both to get to the count.
MARY: no Mary
ANNOUNCEMENTS: Dam to Dam fundraisers
COT: Prayers amd Praises
WARMUP: some stretches and IC exercises
THE THANG: Ruck walk 3ish miles around the Kingsley complex, stopping every half mile or so for some IC PT which included squats, lunges, step ups, dips, Merkins, shoulder taps and an attempt at plank jacks.
MARY: no time for her
ANNOUNCEMENTS: poker tourney, bbq/bourbon 2nd F, shanking with stang, dam to dam bar
COT: prayers for healing for longduck, prayers for job search’s for pax and M’s, praise for our 2.0s out in the job force
WARMUP:
9 Motivators
Merkins
Peter Parkers
Low slow squats
THE THANG:
With 7 men and 3 sandbags:
Take
The
HILL
Stop along the way for
10 squats
10 merkins
At the top
Fran-ish (Fran is a benchmark Crossfit workout. It’s supposed to be Thrusters and pullups)
21-15-9
Thrusters
Rows
Return to COT on time
MARY:
I’m not a professional, but we landed the plane at precisely 0600 so no need to fill some extra time with nonsense
ANNOUNCEMENTS:
Sober October
CRI Training
COT:
WARMUP: Windmills x 10 & MNC x 10 & Imperial Walkers x 10
THE THANG: Ejercicios (spanish for work stations) 10 Reps at each.
1. Sandbag Chest Pulls
2. Merkins
3. Kettle Bell Squats
4. Over the Shoulder Sandbag throws
5. Kettle Bell Swings
6. Ruck Triceps Pulls
7. Flutter Kicks
8. Single Lunges
9. More Merkins
After two rounds, Mosey for two laps around track and back to the rounds.
MARY: 4 Count Squats (Toes, Knees, Hands, Up) ask @Mainframe his thang.
ANNOUNCEMENTS: 10 year Alcatraz Reunion and read your newsletter in spam.
COT: Stays in COT
WARMUP: mosey to a random lot for 11 of various exercises
THE THANG: mosey to the east of Lowe’s for 11’s – hand release merkins and squats. Mosey to rail behind Lowe’s for 3 sets of 11’s – dips followed by merkins, dips and wide arm merkins and dips and diamonds.
Mosey to the mulch piles for more 11’s – flying squirrels and lunges.
Mosey to cot doing 2 flying squirrels after every island.
With 1 minute to spare pax stretched and did a 20 second body destroyer.
MARY: no time
ANNOUNCEMENTS: affirmative and in the newsletter you should read.
COT: 5th core principle
Thanks for the call Peach Stand. Honored to lead on the 11th anniversary of the fort. Keep giving away what’s been generously given us.
Cyclops
WARMUP: We don’t need no stinking warmup
THE THANG: Stop! Slow mosey time down the hill to the circle island
IC x 10: calf raises, MNC
Slow mosey up the hill into the woods and back down the hill to the same island:
IC x 10 cr, MNC, step ups
Slow mosey to the back of the campus. Double time weaving through islands.
Slow mosey to amphitheater.
IC x 10: cr, MNC, su, squat (mind the noise lest Gladys report you)
Slow mosey through fire pit, across street to front parking lot. Head toward Starbucks, slow mosey to yoga and move into next lane toward 160.
Form line facing buildings, shuffle left, midway between islands, face 160 shuffle right. Slow mosey to end and return leg across parking lot. Double time from mid point of leg to end. Head to COT
MARY: Nope! Not today
ANNOUNCEMENTS: There were some. Any questions – NEWSLETTER
COT: Was held
WARMUP: windmill, arm circles, merkins, mountain climbers
THE THANG: mosey to pull up bars. 5 sets – counts of 5,4,3,2 and 1 with 5 merkins in between each set of pull-ups. Mosey back to parking lot and pick up coupons. Form a line. One person used the sand bag and performed 25 squats and functioned as the timer. Remaining pax performed the following exercises:
Merkins
Dips
Carolina Dry Docks
Squats
Calf raises
Alternating lunges
Single Leg Deadlifts
After the above exercises were done, we took a lap, came back and changed coupon to the kettlebell. While one PAX performed 20 curls, remaining PAX worked through the exercise set listed above. Took another and came back to the wall for some air chair and balls to wall. Formed back on the line and did 100 yd sprints with 1 min of plank between each sprint.
MARY: 3 min of Ab work and finished with my hip exercises.
ANNOUNCEMENTS:
COT: