We rucked to the pull-up bars and came back. That is all
WARMUP: CP, WM HW and the “other walker”
THE THANG: mosey to the CFA parking lot where a giant deck of cards was found. Board was also conveniently located on a rock. After shuffling we took turns pulling cards and doing what the board said to do
MARY: nope
ANNOUNCEMENTS: Trash pickup and Cannoli run
COT:
WARMUP: nope
THE THANG: walk Kingsley loops 3.2ish miles. Finish with some squats, imperial walkers, merkins, burpees
MARY:
ANNOUNCEMENTS: jan 31 run/ruck at river walk
COT: prayers for successful medical procedures and recoveries
WARMUP: Meh
THE THANG:
– Mosey to Pharmacy
– 25 SSH
– Mosey to parking lot at top of Main (touched Millstone) <@UGND8G4TD>
– 20 SSH
– 20 Mountain Climbers
– Mosey to post office
– 1 Windmill <@UJD744C3T>
– 15 SSH
– 15 Mountain Climbers
– 15 Plank Jacks
– Mosey to First Baptist
– 10 SSH
– 10 Mountain Climbers
– 10 Plank Jacks
– 10 Shoulder Taps
– Mosey to COG
– 5 SSH
– 5 Mountain Climbers
– 5 Plank Jacks
– 5 Shoulder Taps
– 5 Burpees
4 Corners in COG Parking Lot
– Corner 1 – 10 squats, Corner 2 – 20 Merkins, Corner 3 – 30 MNC’s, Corner 4 – 40 Flutters
– Mode or transport: Mosey, Bear Crawl, Nur, Crawl Bear
– Did it again, but mixed of Mode of Transport (Lunges of every variety)
– Mosey to Print Shop
– Partner Work
– 25 pull ups (partner one pull, partner 2 squat) Alternate until reach 25 pull ups
– Mosey to COT
– Finish with:
– 5 SSH
– 5 Mountain Climbers
– 5 Plank Jacks
– 5 Shoulder Taps
– 5 Burpees
MARY: Had a little lamb
ANNOUNCEMENTS: Christmas Eve Convergence
COT: Yes we did
Half Way Mentioned. We are all Veterans today.
WARMUP: Slow Mosey to the back of Panera
THE THANG:
1st 3/4 of the Workout :weight_lifter:
10 Pain Stations with 10 Reps Each followed by 1 Lap Around the Lot; Rinsed and Repeated for 4 full circuits!
Reverse Lunges
Merkins some hand released
Reverse Lunges
Bent Over Ruck Rows
Tricep Pulls
Calf raises
Mountain Climbers
Moroccan Night Club
Flutter kicks
Planks with Shoulder Taps or Knee to Elbow
MARY: 1 Full traditional Kingsley Loop Lap
ANNOUNCEMENTS: Christmas Eve Convergence, bethel church, Dam to Bar alternative fun raising event!
COT: A burden shared is half the burden and a joy shared is twice the joy.
WARMUP: 67 SSH’s and then I Fd up cadence on the rest.
THE THANG: Tabata with cinder blocks 55 seconds AMRAP
-man makers
-OP
-Curls
-merkins – 25
-Goblet squats
-Chest Press
-Bulgarians
-merkins – 25
-Swings
-Lunges
-Rows
-merkins – 25
Farmer Carry to hill. 7’s squats and lunges. No laying on puddles.
MARY: no
ANNOUNCEMENTS: newsletter
COT: what happens stays.
WARMUP:
Wide, regular, and diamond half merkins in cadence, alternating with wide, regular, and close ankle half squats in cadence.
THE THANG:
Partnered and alternated burden carries of sandbags, kettlebells, Spartan Bucket, and a sand-ball. Added isometric holds at exchange switch points.
MARY: n/a
ANNOUNCEMENTS:
Christmas party, career support.
COT:
Prayers for health, renewed careers and discernment.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 5 burpees and 5 exercise moves
THE THANG:
Jacobs ladder with bomb jack’s and inch worm merkins
Native American run
4 corners increasing reps 3 rounds
5, 10, 15
9 different exercise moves
MARY:
Dips Dirkens, step ups
Mosey to COT
ANNOUNCEMENTS:
Thanksgiving convergence
COT:
Prayers and Praises
WARMUP: The usual suspects
THE THANG: Jacket-Dirty-Mile
4 laps around FMHS track… 3 “excursions”/lap
– Up & down Railings of Home side bleachers (so… up, over, down, over, up, over, down…and rejoin track)
– East end zone — 10 inverted rows on Football team “apparatus”
– West end zone – Nur up hill…. crawl-bear down.
When 4 laps done… dealer’s choice on how to finish: Yog… or continue pattern. Most continued.
MARY: Partner – 1 Pax holds 6″ / other pax slaloms feet over (10x each side)… flapjack
Ab-Lab w/ Circle of Hate: Pax calls out exercise for others to do while he bear-crawls or Lunge walks around perimeter.
ANNOUNCEMENTS: FMCC Food Drive, Operation Love Turkey collection, other newsletter stuff
COT: Held (5th core principle)