Running / Ruck AO
Down to Jackson
Left on Harris
Left on trailhead
Up parking lot out of WEP
Left Ardrey
Cross 160 to Skipper
Right on Grier to Hardee’s
Right on Main
Loop gives you 2.5. Runners extended on their own until 7.
WARMUP: Disclaimer Given, Rucks Checked, and Safety Third !
THE THANG: 3.25 Miles to the WEP and Back !
MARY: She was missed !
ANNOUNCEMENTS: Read Your News Letter !!!
COT: Pray for our M’s and 2.0’s
WARMUP: SSH, IW, MNC
THE THANG: A ruck workout honoring those who fought and died Sept 6th, 1944 on the beaches of Normandy. “Operation Overlord”
Phase 1 – Run Ruck with ruck + sandbag 1944 meters
Phase 2 – 60 bent-over rows with sandbag and ruck on; run ruck 300 meters
Phase 3 – Sandbag drag bear crawl 50 meters then sandbag drag crawl bear back 50 meters . Repeat 3x ; then run ruck 300 meters
Phase 4 – 60 merkins slick ; then run ruck 300 meters
Phase 5 – 60 squat thrusters with ruck ; then run ruck 300 meters
Phase 6 – 60 flying squirrels slick ; then run ruck 300 meters
MARY: no time
ANNOUNCEMENTS: newsletter
COT: closed in prayer
WARMUP: mosey with some merkins and squats
THE THANG: Two rounds of six exercises working 30 seconds 10 seconds off. Merkins with bags on back, merkins, chest press, squats with bag, air squats and deadlifts.
Four rounds with moseying in between and no setting the bag down of 10 deadlift, ten hang clean, ten front squat, and ten press.
Two rounds of plank ladder with clean and overhead carry with flutters in between.
MARY: no.
ANNOUNCEMENTS: newsletter.
COT: praises to the group and shieldlocks
WARMUP: Windmill, IW, HW, MNC
THE THANG:
4 quarter-mile laps around the parking lot for a total of 1 mile. Stopped every quarter of a lap and did 10 reps of one exercise Burpees, Squats, Merkins, Big Boys x 4 for a total of 40 of each throughout the mile.
Partner Dora
Timer: One pax runs ~ 300 yards while the other pax does reps of an exercise.
50 – Step Up Burpees
100 – Squats
100 – Merkins
100 – SSH
100 – Plank Jacks
100 – LBCs
100 – Derkins
MARY: Flutter Kicks , Freddie Mercury,
ANNOUNCEMENTS: Batman said read your Newsletter
COT: Closed us out in prayer.
WARMUP:
SSH until the stragglers joined us = 30 in cadence.
High Plank
Downward dog
Upward dog
Merkins x 5
Repeat
THE THANG:
KB Swings x 30
Snatch x 30 (15 each side)
Side bends x 15 each side (cadence count)
Lap around parking lot
Repeat x3
Heel elevated squats x30
Reverse lunges x30 (SC)
Good Morning x15
Lap around parking lot
Repeat x3
MARY:
N/A
ANNOUNCEMENTS:
Newsletter
COT:
Family, patience, marriages, day to day struggles, and addictions
WARMUP: Yes – stretching, gas pumpahs, SSH, Windmills, Squats, Nightclubs, Imperial Walkers.
THE THANG: DORA ( Derks, Squats and Dips) Hill work with some Bomb Jax and Sumo-Squats followed up with 4 corners (Merkins in cadence and Flying Squirrels (oyo).
MARY: Yes – 4 mins of Mary saved us from 20 Flying Squirrels….
ANNOUNCEMENTS: cSAuP coming, FtMill Care Center signups, Christmas party, etc etc
COT: Yes
Rolled in with seconds to spare, hopped out grabbed the kettlebells and gave the disclaimer.
Warm up :
Cherry Pickers
Stretch the hamstrings reach to the right foot, then the center then the left foot, back to center.
Overhead claps.
The Thang:
Round 1
45 Seconds of Kettle Bell Goblet Squats
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Kettlebell Imperial Goblet Squats
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Kettlebell Lower Leg Lunges
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Run a lap around the parkinglot
Round 2
45 Seconds of Right Leg Roman Dead Lift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Leg Roman Dead Lift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Wide Leg Kettlebell Deadlift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Lap around the Parking lot with the kettle bell hit the speed bump rifle carry, make it to the turn regular, hit the next speed bump riffle carry, get to the turn regular till you get back to the start.
Round 3
45 Seconds of Kettlebell Pass Under Lunges
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Right Arm Kettlebell Bent Over Rows
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Arm Kettlebell Bent Over Rows
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Lap around the parkinglot with the kettlebell make it around the bend and slowsy to the next bend then regular till we get back to the start.
Round 4
45 Seconds of Kettlebell Overhead Press
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Right Arm Kettlebell Chest Press On Your Six
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Arm Kettlebell Chest Press On Your Six
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Time is is up Recover.
Announcements, Prayers and Praises
Flag handoff from Maximus to Farmer’s Only.
WARMUP:
Warmed up with a lap around small loop and back to circle perform a few exercises to get familiar with the bags.
– Merkin (5-5-5 – Regular, Wide, Diamond)
– SB Toss (10)
– SB Shoulder to Shoulder (10)
– Deadlift (10)
– Manmaker (5)
THE THANG:
Partner up. DORA. One partner carries, One partner exercises. 50 reps for each exercise.
1 – Suitcase Carry/Overhead Press
2 – Shoulder Carry/Lunges
3 – Back Carry/Flutters w/ Press
4 – Overhead Carry/Rows
5 – Zercher Carry/Cleans
6 – Bear Carry/Curls
Everyone went through once at 50 reps each exercise. Some began making way back through before all PAX drop the exercise portion and began making way down the list completing just the carry. Stopped with about 10 mins left for next activity.
Next up, we piled all the sandbags up on one end and went back to the other side. PAX divided into two teams and one PAX at a time for each time raced down to the pile to retrieve a bag and bring it back to other side. All PAX take a turn and team that recovered the most weight at the end is the winner. Losers perform burpees.
ANNOUNCEMENTS:
Lots of CSAUP opportunities this Summer. July 4th convergence.
COT:
Flag Handoff. Congrats Farmer’s Only.
Nice showing at DP. A couple double downs, a couple big brains (SLT) and a couple late risers … all perfectly acceptable.
With that said, “I have to get the kids to school” is not valid for June and July, so get out and double down.
6 rucked, 3 ran. We had a 2.5 mile loop.
Down that way, right at the pharmacy, around to Hardees, take a left, all the way to the T, right, right at the next T, come up behind the post office, Forest, Academy and back.
If I lost you, Bandcamp can translate.
Looks like we made it,
Barry Manilow