WARMUP:
THE THANG: Some ran 10 miles , some ran 6 six miles, some rucked
MARY:
ANNOUNCEMENTS: none
COT:
WARMUP: SSH, IW, stretching
THE THANG:
Run and start every 1/2 to 3/4 mile and do a series of exercises
TABATA
Set 1 (45 sec on 15 sec rest)
Mnt Climbers
Bomb Jacks
Shoulder Taps
Squat Thrust
Set 2 (45 sec on 15 sec rest)
Merkins
Squats
Lounges
Peter Parkers
Set 3 (45 sec on 15 sec rest)
Speed Skater
S.S.Hop
Moroccan Night Club
Mnt Climbers
Set 4 (45 sec on 15 sec rest)
American Hammer
Flutter Kicks
LBC
Plank
2.5 miles ran
MARY: no time
ANNOUNCEMENTS:
COT: Assassin closed us out in prayer
WARMUP:
THE THANG: 4 runners headed west down RT160 to Old Kingsley for a loop and returned back to downtown FM for a loop back to COT ~ 4.5+ miles ran
2 ruckers head west down RT160 and made a right on to Jackson to Harris to Spratt to White and back to COT ~ 2.25 miles rucked
MARY: LBCs, Flutters, Freddy Mercury’s, and Superman Stretches
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP:
THE THANG:
We rucked from TES down to the lake and back to COT.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: River rat led this
THE THANG:
sparky was first. Bunch of stuff with our feet on the wall
BC second: partner up. 6 lit cones. Additive merkins at each cone. Bear crawl the first 3. Lunge walk the last 3. Partner runs a lap
Sparky third: had a series of 19 light poles spread out about a half mile wide. Hit pole 1, then 19, then 2, 18, 3, etc. Each pole had an exercise…. Most men got 1 merkin. 19 squats, then 2 squats.
Band Camp again: run to steepest part of the hill. Brief message about embarrassing moments, but we still have time left. Time left to reverse bear crawl the hill. At the top, partner back up. 12 sandbags at the far side. 1 partner run and throws a bag over their head 5 times. Other partner does 5 burpees, 10 merkins, 15 squat jumps
COT: was had. Band Camp won votes for difficulty and creativity. Sparky won in use of AO
WARMUP: Lunged 150′ run back
bear crawled 150′ run back
partner carried 150′
THE THANG:
DORA
Get a Partner If 3 in a group
200 Step-Ups 300 Step-Ups
150 Erkins 150 Erkins
125 Squats 200 Squats
75 Derkins 75 Derkins
100 Calf Raises 150 Calf Raises
Timer: lap+wall climb
Super Sets from 10 reps down to 1 rep
SSH
Burpees
Merkins
Mountain Climbers
V-Ups
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, and stretching
THE THANG:
We moseyed around the full Kingsley loop with stops along the way for burpees, some work with rocks, more burpees, HR merkins, etc.
Upon return to the amphitheatre we did 11s of step ups + gas pumpers.
Then we finished off with a visit from Jack Webb to wrap us up.
MARY: she stayed home today
COT: Great to have Smuggler out in the Gloom! lots of chatter about mothering, fathering, appreciating the M for who she is, and lessons 2.0s learn from watching our career journeys. All got better!
Thanks to Jekyll for keeping Dawn Patrol cranked up. More options to get better means more pax Acceleration!
#KeepPosting
WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, and stretching
THE THANG:
We moseyed around the full Kingsley loop with stops along the way for burpees, some work with rocks, more burpees, HR merkins, etc.
Upon return to the amphitheatre we did 11s of step ups + gas pumpers.
Then we finished off with a visit from Jack Webb to wrap us up.
MARY: she stayed home today
COT: Great to have Smuggler out in the Gloom! lots of chatter about mothering, fathering, appreciating the M for who she is, and lessons 2.0s learn from watching our career journeys. All got better!
Thanks to Jekyll for keeping Dawn Patrol cranked up. More options to get better means more pax Acceleration!
#KeepPosting
WARMUP: Probably
THE THANG: We did some ill-advised stuff on a lot of hills.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.
WARMUP: None
THE THANG:
As we were exiting the Earthfare parking lot, we noticed a truck of two men pulling in hot, Excite Bike and Mayday. They were there for Sweep the Leg but the group had left. Olaf and I turned around and picked them. We ruck shuffled to locate the STL down to GH Middle around the back of the school grounds to Dam Road through the Walmart parking lot and out to RT 160 until we located the group running toward us from the Cameron Creek Development. While waiting we did an AMRAP of Merkins and LSS and we proceeded to stay with the STL group all the way back to COT. We both got in 2.62 miles with AMRAP stops along the way.
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Badlands closed us out in prayer