WARMUP: no
THE THANG: running
MARY: there is no one here by that name
ANNOUNCEMENTS: yes
COT: yes
WARMUP: Nope – off at 0500
THE THANG: Ruck and insert exercises at different points along the 3 mile route.
Merkins with ruck on
Calf raises
Peter Parker’s
Parker Peter’s
Incline merkins with Ruck on
Squats
Lunge walks around circles
More merkins with rucks on
Lessons and questions shared from a recent reading YHC absorbed:
Be tolerant of others and strict with yourself
Control what you can control
Raise your children well
Contribute to your community
We are all vessels of something – what are you a vessel of?
All PAX got 3 miles plus exercises – 60 minutes of solid work put in by all. And great to see some newer and less familiar faces returning to the gloom. In the words of DD – Just Keep Posting.
MARY: nope – open to all men
ANNOUNCEMENTS: took place
COT: 5th core principle
Thanks for the call Sofrito – always honored to lead. :eye:
WARMUP:
SSHx20, Hillbilly Walker x 10, Imperial Walker x 10, Merkin IC x 10, Plank toe touches IC x 5
THE THANG:
Ran up the hill
Did the following exercises EMOM.
– Run down and back up the hill EMOM for 10 min
– 15 merkins EMOM for 10.
– 30 squats EMOM for 5 min then down to 20 squats EMOM for the remaining 5
– 5 flying squirrels EMOM for 10 min.
MARY: None
ANNOUNCEMENTS: newsletter
COT:
We walked and talked, held hands and shared deep feelings
WARMUP: We couldn’t seem to no matter what we did
THE THANG: 3.8 mile ruck around Kingsley
MARY: OH Press, Flutter Thrust
ANNOUNCEMENTS: Bethel, Dam to Damn, Wine Tasting, RYN
COT: Always
Disclaimer Avoided all semi pros out in the gooom
WARMUP: 15 Him Counted
THE THANG: Cross LP parking lot towards Munn Rd and hang left. All lefts from there at the following intersections: Harris St. , Jackson St, Hwy 160, and Founders Coop
MARY: she was missed
ANNOUNCEMENTS: The Q was not present, he arrived late
COT: Always stays in CoT! Remember Pax, that Attitude and Proximity are ideal to remaining consistent and continuous acceleration.
WARMUP:
THE THANG: 5K Loops composed of the big and little Kingsley loop with some movement reps in between
MARY: None
ANNOUNCEMENTS: bethel church, newsletter, dam to bar
COT: always stays in COT
WARMUP: Lap around Lowe’s stopping 4 time for various warm up exercises.
THE THANG: Split PAX into 2 teams. Each team has a stack of cards on other side of lot with a team exercise and a hold exercise. 1 PAX from each team runs to get a card while rest of team does hold exercise. When PAX returns do team exercise together then next guy runs. Repeat until out of cards. Not super complicated but keeps guys moving together.
MARY: Some
ANNOUNCEMENTS: Probably
COT: Thx for the opportunity Peachstamd and sorry it took .e so long to post this.
11 men attended the weighted stroll this morning. We made our way around town finding a hill at the bottom of Harris. Backwards walk up the hill, trek around WEP and one last look at the downtown XMAS lights
Paused for the possibility of any late arrivals. Then set off to check on some friends.
Rucked towards FMHS and saw a glimpse of the boys at the <#C055Y70G5QE> ! All the reps were done. Had <@U5CF2DMKK> do a drive by on his way to Q his portion of the 30/30! 2.87 miles of smiles and soul searching.