WARMUP:
THE THANG: Rucked to Harris Street and back. Disrupted Coaches Box along the way.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: ran around big parking lot. Max was right that when you say “he won’t run far, he has boots on”, that’s a bit of a lightning bolt to make you want to run further and faster.
We stopped for round 1 of 11×33 paying tribute to our boy Cha-Ching. 11 burpees, 33 SSH OYO. Kept running back to COT for round 2 of 11×33. Rucks on, sandbags on, 10 squats OYO.
THE THANG: Picked up our kb and headed towards the stop light. Dropped the gear for 20 in / erkins (incline merkins). Grabbed the rucks for 20 shoulder presses.
Headed down the hill with all our gear and stopped half way for 20 tricep extensions (dropped sandbag, kept ruck on). Left kb and put the sandbag on for the bottom of the hill. Bottom of hill with ruck on, AMRAP the sandbag for shoulder presses. Back up the hill to the kb spot.
Drop the sandbag, grab the kb (by the ears I guess) for front shoulder lifts – AMRAP. Reason for the AMRAPs is because we wanted to max out and guys had different weights…and different stopping points.
Gear up and back up the hill to our incline merkin spot at the light. After 20, gear up to the school entrance for the last stop. Drop all the gear, ruck overhead for another 20 shoulder presses. Back to COT to drop the gear, then a lap around the small lot…with round 3 of 11×33. (We did have at least 4 former 1stF Qs present so why not…and then 9 other beasts, all with 1stF leadership qualities and/or current or previous site Q roles.)
MARY: Mixed it up and replaced core work with stretching let in a rotating fashion (core principle #4).
ANNOUNCEMENTS: thanksgiving convergence is on…thanksgiving. Upcoming December CSAUP- be there and get a team.
Do difficult and uncomfortable things! Life is going to throw these at you – why not prepare yourself!
COT: CSPAN style because we all need this.
WARMUP: SSH, Cherry Picker, Imperial Walker
THE THANG: Dora with Partner
100 merkins with ruck
200 Ruck Swings
300 Flutters
Timer 100 yard ruck
Thing Two on Soccer Field
Ruck overhead carry 100 yards
Bear Crawl 100yds
Crawl Bear 100yds
Suitcase carried two rucks while their partner did lunges
Repeat list 2x
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
WARMUP:
THE THANG: Rucked over heart attacked hill to the lake and back. 3.25 miles
MARY: LBCs, Box Cutters, Reverse Box Cutters
ANNOUNCEMENTS: Thanksgiving Convergence
COT: Closed in Prayer
WARMUP: say hello and set your watch
THE THANG:
Run down 160 to left at Baxter Bubble mushroom pool
Do loops around Berkshire and run back
MARY:
Touch your toes
ANNOUNCEMENTS:
Attend all fundraising events
COT:
Don’t mess with Gears efficiency as he runs a tight ship
Prayers and Praises 🔥👆🏻
WARMUP:
Mozy around the parking lot, stopping at corners to do exercises. Cherry Pickers, SSH, merkins, imperial walkers, hillbilly walkers and flutters
THE THANG:
Round 1: Shower Curtain and Long Duck did a Dora. Partner runs across the parking lot while we do 100 each cumulative reps of curls, chest press, shoulder press.
Round 2: Rebound led a Tabata 3 rounds of five exercises. 40 seconds of work and 20 seconds of rest. Each round was chest press flutters, LBC, KB swings, lawnmower pulls left, then right.
Round 3: Lighthouse lost his mind and started us off with a Dora consisting of 50 man makers, 50 goblet squats, 50 tricep extensions. Back to COT
MARY: merkins but it was 6😂
ANNOUNCEMENTS: BBQ, Leaders on the Links, Christmas Party
COT: marriages, mental health, young kids struggling
WARMUP:
Lap around the parking lot, COP (SSH, WM, IW)
THE THANG:
Stops are various parking lots around the major metropolitan city of Fort Mill. Exercises – Merkins (various types) and squats. Stopped at The Print Shop for pull-ups, monkey and parallel bar exercises. Minnow Pond sharks joined in on the fun. We continued our loop around town and back to COT.
WARMUP: light stretching and mumblechattering
THE THANG: munn to harris to spratt to 160 to COT – also ruck and trail options
MARY: nope
ANNOUNCEMENTS: newslettery things
COT: for sure
WARMUP: Windmills, Cherry Pickers, and Imperial Walkers
THE THANG: Rucks on and mosey to the Wally World Parking Lot. Trust circle formation with following exercises in counts of 10: Flutter Kick w/chest press, hammers, and slow low squats. Mosey back to the school. Stop midway for another session of Tens: Guardrail merkins, dips, single lunges, and 30 sec plank holds. Then hustle up to COT
MARY: Audibles: Ruck Curls, Tricep Pulls, Bent Over Rows, Flutter Kicks w/Chest Press, Over Head Ruck Squats, Micro BigBoys, Over Head Arm Raises, Ruck Hammers
ANNOUNCEMENTS: BBQ&Burbon fund raisers, ClaveBoss, Read your newsletter
COT: What happens in COT, stays in COT !!!
THE THANG: some rucked, some ran Hills of Brayden, some did their own route, all got better
COT: Shout Out to Assassin as Site Q keeling Flught Plan strong! Thx for Q invite!