WARMUP: mumbled about the route
THE THANG: Rucked past the ghost of an AO Thursday past, Footloose. Then went searching for stairs to snake and climb.
MARY: 10 squats, 10 flutters
ANNOUNCEMENTS: Good Stuff. Get there.
COT: 5th Core Principle of course.
WARMUP: no
THE THANG: 10 Mike Tyson’s in bank parking lot, 10 bombjacks in elementary school parking lot. 3 burpees every time you pass through the gate on Dave Gibson
MARY:
ANNOUNCEMENTS: iron pax, ft mill care center, bethel
COT:
WARMUP: Not really.
THE THANG: Run the .5mi loop around McCammon, Clebourne, Main St back to the flags.
Peter Parker, Parker Peter, Mountain Climbers, Merkins
Run up Massey to Sisk Memorial
10 Box Butters, 15 Flutters I/C, 20 LBCs (really 40)
Run down the hill and back up to Sisk
10 Box Cutters
Run down then back up to Sisk
20 LBCs
Run down and over to the steps at light
50 Calf Raises
Run to the Church lot on Harris
10 W.A.M., 10 Regular Merkins, 10 Diamonds (hands almost touching-Band Camp)
Run down to Harris St Park
15 Gas Pumpers
30 Dips
Run all the way up Jackson to 160 and take it in to COT.
MARY: See above
ANNOUNCEMENTS: Read the BB
COT: 5th Core Principle
WARMUP: lots of stuff to get everyone loose
THE THANG: Cindies at the bottom of the hill by elementary school.
Called 11s on the hill with Manmakers at the bottom and Leg lifts over your head at the top while holding onto your block behind you for an anchor. 10 Manmakers at bottom to start so the bad stuff only gets less
Had to cut short around 3/8 or 4/7 for most so we could get back to COT and do about 8 min of cooldown and stretching.
We don’t stretch enough after working out. It would be one thing if guys hung out after a workout and stretched but we usually want to rush off or stand around and talk. Instead of trying to fill the last 5 min with random pain or Mary around the circle call some stretches. At most of our ages it probably would benefit more than the 5 min of exercises you squeeze in.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: Rucked from Veteran’s Park down to Harris Street Park looped around through Creekside, back through Harris Street Park took the path to WEP, and back to Veterans Park. 2.9-mile loop
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer
WARMUP: windmills, produce pickers, imp walkers – in cadence them moseyed to the football field
THE THANG: rounds of suicides on the field
Starting at goal line, run to 10 yard line and do 10 reps, run back to goal line, run to 20 yard line do 20 reps, etc. repeating to the 50 and then back to the 10 in 10 yard increments. Then run to the opposite goal line and back
Exercises:
Round 1 SSH
Round 2 overhead claps
Round 3 monkey humpers
Round 4 am hams
Stagger back to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Some SSHs, Windmills, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan nightclubs and then a short mosey with the bells to the front loop
THE THANG:
Escalating cumulative ladder with a lap between each set:
1 Arm Swing (10 each arm)
Flutter + Press
Clean + Press (10 each arm)
Man Makers
Curl
Squat
Merkins on Bell (5 each arm)
Overhead Press (10 each arm)
American Hammer
Chest Press (10 each arm)
Example of action:
Swings + Lap
Flutters, Swings + Lap
Cleans, Flutters, Swings + Lap
Etc
I think Tressel led us and he was through the OH Press I believe. As always, fun was had by all.
MARY: About 45 seconds of LBC’s to get to 0600
WARMUP: 100yds down the field: Toy Soldier x 20yds, Lunge Walk x 20yds, Duck Walk x 20yds, Right Shuffle x 20yds, Left Shuffle x 20yds
THE THANG: 1. Mosey the long way to pull up bars–come back for 6 OR LBCs–5 & dime (5 pull ups, 10 merkins);
2. Mosey the long way to ticket booth at stadium–pick up 6 OR LBCs;
3. Mosey up the hill to the road and back down to the field entrance, Bear Crawl back up the drive–pick up 6 OR Flutter;
4. Mosey to band lot–pick up 6 OR Flutter;
5. Up/Downs and sprint across the field x 4
6. 100yds down the field 20yds at a time x 4: Chosen from the following: Lunge Walk, Toy Solder, Bear Crawl, Duck Walk, Karaoke (right & left), NUR, Reverse Lunge Walk, Sprint 50 with 25 Merkins x 2, Frog Jump
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Disclaimer Provided, Pax Count, and Routes Shared
THE THANG: Some did trails, some did their own thing, most went on the “Alabama Run”.
MARY: She was missed !
ANNOUNCEMENTS: Tortoise & The Hare, Read Your Newsletter, Sundae Ruck, Fort Mill Lawn Care Center,
COT: Always stays in CoT
WARMUP: 1 mile run w/o ruck
THE THANG:
Deck of Cards workout with ruck
Hearts = Manmakers
Diamonds = Squats
Spades = Ruck Swings
Clubs = 4 Count Flutter
Jokers = Overhead ruck carry to a cone and suitcase carry ruck back
Rep = face value
MARY: No Time
ANNOUNCEMENTS: Tortoise & Hair CSAUP
COT: Closed in prayer