WARMUP: None
THE THANG: Run to River District and come back before 6:00
MARY:
ANNOUNCEMENTS: Trash pickup, Cannoli run
COT: Prayers for parents health, dealing with teenagers
Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.
WARMUP: nope
THE THANG: every 10 min do 20 squats and calve raises. Rucked to coaches box and picked up rainmaker and headed back to COT.
MARY: nope
ANNOUNCEMENTS: read newsletter
COT: trash pickup, AMRAP for Autism, other stuff. :pray:
Disclaimer Shared and Injuries reported
WARMUP:
All x 10
Windmills
Cherry :cherries: Pickers
Hillbillies Walkers
Imperial Walkers
Mosey around lot
THE THANG:
Circuit Training composed of 3 Rounds with 8 Stations and 3 modes of transportation
1 Round = 8 Stations w/10 reps each
After one round choose a mode of transport from the following list and move from one island to another and back.
Rinse and repeat for 45 mins
6 Rounds in total :heavy_equals_sign: 480 Reps
Modes of transport :
– shoulder Carry
– bear hug :people_hugging: carry
– farmers carry
Stations :station: Movements all with sandbags and 10 reps each
Over head press with flutter kicks
Squats
Bent Over Rows
Triceps
LBCs
Loaded American :us: Hammer :hammer:
Good morning :sunny: Sandbags
Calf Raises
MARY:
She was never :thumbsdown: found!
ANNOUNCEMENTS:
Read your newsletter, Bethel Ministries, Fort Mill Center Lawn Care, Manion,
COT: Always stays in COT! Keep praying for each other. Reach out to your brothers. Check in on each other. We are not intended to do this life by ourselves.
WARMUP: Yerp
THE THANG: 9 merry men rucked to the woods and spent some time in the rocky rooty trails to strengthen their ankles and feet.
MARY:
ANNOUNCEMENTS: Cannoli Run
COT: Prayers For Cornerstone Moms Healing and Safe Travels For Spring Breakers.
WARMUP: nope
THE THANG: Ran to the river through Baxter
MARY: a few afterwards did some additional work
ANNOUNCEMENTS:
COT: prayers for Families and our thoughts
WARMUP: Yerp
THE THANG: 8 men joined me for a stroll into the woods at Springs. We did 10 reps of each exercise adding one every time we stopped. They were Sumo Squats, Curls, Upright Rows and Over head press.
MARY: Nope
ANNOUNCEMENTS: Read Your Newsletter
COT:
Disclaimer shared and meeting called to order. Agenda approved and new business discussed. Is Dunkin Donuts a reputable AO
WARMUP:
Slow jogging to the track!
10 reps each
Moroccan Night Clubs
Cherry Pickers
Wind :dash: Mills
Hillbilly Walkers
Imperial Squat Walkers
THE THANG:
5 laps with on the outer lanes with a North, East, West, and south poles
At each poles perform the following exercises with 10 reps each.
North = Squats
East = Merkins
South = Lunges
West = MNC
Rinse and repeat
MARY:
Light mosey to COT
ANNOUNCEMENTS:
Read newsletter, Fast Five, Autism Run, <#C058SJ4E5ML>; provides an opportunity for a triple crown.
COT: Stays in COT.
WARMUP: Side Straddle Hop, Flutter Kicks
THE THANG: 3.4 mile ruck with pain stations
MARY:
ANNOUNCEMENTS: Fastest 5k, Bethel Mens Shelter
COT: