Flight Plan: Standard Route:
Market down to Sutton, Sutton up to 160, 160 back to Market.
One loop is about 1.5mi.
Some did trails and some rucked.
COT
WARMUP: WINDMILLS/IW/HW/PICKERS/PLANK STRETCHING
THE THANG:
The Thang – Stairway Grinder:
6 Rounds – Ruck on for this half
Ruck to top of Amphitheater and then back down
At the bottom of each round, perform cumulative exercises:
Step-Ups – 20 total
Ruck Upright Rows – 15
Sandbag Front Squats – 15
Ruck Curls – 15
Overhead Ruck Press – 15
Sandbag toss – 5 per side
Round 2 Slick
HR Merkins – 5
Big Boys – 10
LBCS- 15
Humpers- 20
Flutters – 25
MARY: 2 rounds of a bench Webb with step ups and Bulgarian SS, then we took a lap to get to 1mi.
ANNOUNCEMENTS: yes
COT: mental health
Memorial Day ruck fest with a few Yoggers.
WARMUP: 0.8 miles lap around LPL building
THE THANG:
At the amphitheater, elevens using the concrete steps: 1 step up each leg, 10 calf raises; 2 SU, 9 CR… progressive to 10 SU, 1 CR.
Ruck to the building behind Epic, up the stairs, one lunge on each light on the second floor, all the way down to stairs in front of hotel, went down the stairs on the back, up the stairs again, lunges on each lights on second floor, down the stairs in front of corkscrew bar, rinse and repeat up the stairs but switch to back lunges this time, down the stairs at the end, turn around and complete back lunges on each light on second floor. Down the stairs again.
Loop around packs tacos and back to the amphitheater.
Rucks off, elevens again:
1x 4 count pickle pointers, 10 squats; 2×4 count PP, 9 squats… progressive to 10 PP, 1 squat… those 4 count PP added up quickly
It was a full leg workout with plenty of complaining
MARY: 10 minutes of broga and stretching.
ANNOUNCEMENTS: Hog & Coyote; Tortoise & Hare
COT: YES
Tinsel :christmas_tree: out!!
WARMUP:
THE THANG: TABATA ruck shuffle. 4:15 ruck pace , 45 sec run the whole time. We made our way down to the 9th grade wing of FMHS. Used the cinder blocks , rucks on and did 20 reps of OHP and Squats x 3 rounds each. Made our way back to COT
MARY: two minutes of stretching
ANNOUNCEMENTS: Murph at NAFO, :turtle:& :rabbit2:
COT: closed in prayer
WARMUP: None
THE THANG: Munn to Harris to Ardrey to 160, down Jackson to Harris back to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: None
THE THANG: wander 3 miles around Kingsley with two kettlebells for the pax to share. We stopped and did 50 Merkins along the way
MARY: none
ANNOUNCEMENTS: tortoise and hare, murph, read your newsletter
COT: prayers for the Wyatt family
WARMUP: Disclaimed – then off
THE THANG: Richard’s crossing to front street to Berkshire circling as many times as selected then returning the way pax went out.
MARY: Nope – open to all men. She was not there.
ANNOUNCEMENTS: Took place. Read your newsletter.
COT: 5th core principle.
Assassin – thanks for the call. :eye:
WARMUP:
– Moroccan Night clubs
– Low slow squats
– Imperial blocker
Gear up and head to amphitheater. Partner workout. All gear needs to get to the top of the amphitheater. Only one partner can carry at a time. Non-carrying partner must be completing exercises while partner is carrying. Once partner 1 gets to the top, he calls for his partner to bring something up the hill while he begins the exercises at the top. Once the second partner gets to the top, he begins to complete exercises while partner 1 heads back down to start empty handed. Then partner 1 calls for partner 2 to move, and he begins to exercise until he gets to remaining gear. Repeat.
Bottom exercises: goblet squat w/bell or block, calf raises w/gear
Top exercises: 2-hand upright row w/gear, calf raises w/gear
THE THANG:
Gear up and head to the parking lot in the back of the school for 4 corners. Drop gear in the center, but keep ruck on for all exercises. Every time you get to the center, complete 10 squats.
Take your bell-only to corner 1 and complete 10 U-Hauls, back to center, corner 2 bring bell and block and complete 10 alternating single-arm curls, back to center, corner 3 bring block-only and complete 10 lunge squats with block overhead, back to center, corner 4 bring bag-only and complete 5 man makers.
Repeat until it’s time to return to C.O.T.
MARY: Load blocks into truck
ANNOUNCEMENTS:
COT:
WARMUP: route discussion
THE THANG: run the route
MARY: return to starting point
ANNOUNCEMENTS: Canoli run, Read newsletter
COT: Announcements and Prayers