Jack Webb – 1 – 10 Merkin & 4 – 40 Squat Thrusters with Ruck. Mode of transportation was stairs. How many stairs do you say? All of them.
WARMUP:
SSH
Windmills
Merkins
Low slow squat
Partner up – 1 sandbag per group
20 manmakers
20 thrusters with sandbag
THE THANG:
March to the hill
At “Basecamp”
10 manmakers
10 thrusters
If you have a sandbag, ATTACK the hill
If not:
20 merkins
20 squats
RUN up the hill
Take a breather at the top, return to bottom, switch and repeat
Return to COT
We were a few minutes behind getting to COT. Taking the hill twice can be done in under an hour, just skip the pre-manmakers/thrusters
MARY:
We were already 8 minutes late to COT
ANNOUNCEMENTS:
Newsletter
COT:
Prayers for Luka
When called to lead by a fellow yinzer…. You answer the call. The standard is the standard after all.
Disclaimer
Warmup:
8 Manmakers every minute on the minute for 5 minutes
Began the long mosey.
3 rounds of 18 Minutes.
For each 18 Minute round we would stop and do reps of an exercise. The number of reps was equal to the minute in the round. So after minute 1 we did 1 merkin after minute 2 we did 2 merkins etc..etc…
As the reps progressed it definitely got harder and the chatter got less.
Round 1: Merkins
Round 2: Squats
Round 3: Hammers ( In the interest of time and to ensure that we got back to COT on time we just walked most of this but did get hammers in at the very end)
All in we got over 170 Squats and Merkins in plus Manmakers and hammers.
Thanks to Sprocket for the call! Always happy to support a fellow Yinzer!
Take care and until next time……N’at.
WARMUP:
– Mosey around the big loop in front of the school
– Windmill X10
– Imperial Walkers X10
– Cherry Pickers X10
– Merkins X10
THE THANG:
DOB 2/2/1978
– 2 OH Squats
– 2 Ruck Thrusters
– 19 Merkins
– 80 Single Count Flutters.
12 Years of Service and 37 Years of Life
– 12 Man Makers Run 100 yards
– 37 Ruck Swings Run 100 yards
– 12 SQUATS Run 100 yards
– 37 Bent Over Rows Run 100 yards
– 12 Merkins Run 100 yards
– 37 Ruck Curls Run 100 yards
RINSE AND REPEAT
Shield 809 (we did not get to do this, probably b/c I spent too much time during the warm-up)
– 80 Flutters with Ruck OH
9 LBC’s with Ruck OH
MARY:
– Round Robin picking exercises
ANNOUNCEMENTS:
– Pints and Padres tonight at the Print Shop
COT:
-Prayers for marriages
– Prayers for healthy families
Thank you Divac for the opportunity to lead!!
We ventured out to conquer the infamous Heart attach hill in Tega Cay, added extra weight to our rucks and off we went. Camaraderie pace and great mumble chatter.
MARY: Moroccan night clubs and windmills to loosen up the muscles after the hike.
ANNOUNCEMENTS: AMRAP for autism and Manion are coming up.
COT: stays in COT
Tinsel out…
THE THANG:
12 PAX strong ruckes Kingsley trail to Timberljne trail. We made a push for Lake Haigler but had to turnaround at E3. Seemed like 2 ish miles. We encountered rocks, roots, terrain, river crossings, and horse manure. It was cool to look back a see a string of headlamps, bobbing through the woods. When one of us was in a valley, another was at a peak encouraging us to keep going. In your concentrica, who needs encouraging today?
WARMUP: none
THE THANG: 3.2 miles around new Kingsley and old Kingsley.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: SSH, Arm Circles, Jogged a lap around the parking lot
THE THANG:
Hold Ruck overhead for 3 mins
20 upright rows
Hold Ruck overhead for 2 mins
10 upright rows
Hold Ruck overhead for 1 min
5 upright rows
2 Rounds
24 Mountain climbers with ruck
24 Plank jacks
12 Man Makers with sandbag and ruck on
12 Ruck get Ups
Rucked to the back of the build with sandbag and ruck – rinse and repeat
2 Rounds
12 Sandbag deadlifts with ruck on
12 Bent over rows with sandbag and ruck on
12 Chest presses with sandbag
12 Sandbag bridges
Rucked to the back of the build with sandbag and ruck – rinse and repeat
MARY: 1 minute plank hold with ruck on back
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer