WARMUP:
THE THANG: Three rounds of PT ( 15 Merkins, 15 Squats, 15 overhead press, 15 Tricep extensions) + 2 miles of rucking
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Rucked to Trailhead Park; 10 mins of park bench step-ups with rucks on; AMRAP
THE THANG: Rucked to the top of Powerline Hill, came back down the hill, and retro-rucked (walked backwards) back up to the top of the hill; rucked back to AO base.
MARY: Is soap in the mouth still as effective as it was when we were kids?
ANNOUNCEMENTS:
COT: Stays in COT
WARMUP: disclaimer
THE THANG: took a tour around the outer perimeter of the Manliest AO in the Fort. We stopped at what is now referred to as “The Office” where each man did a weighted pullup while another man stabilized the pull up station by holding a dip. After each man did their rep @Flounder decided to show us all up with preforming 3 weighted pull ups at the ripe old age of 76. We made one last lap around the VA and made it to the base of the hill by cycle bar where we took turns calling squats while passing a baby sandbag around the circle. Introduced the hillbilly squat: a deep squat followed by two hillbilly walkers. Then sprint up the hill to COT.
MARY: we did a few flutters
ANNOUNCEMENTS: Journey groups will be forming soon. If interested contact me
COT: prayers for schools, parents dealing with teens, marriages, work stress, and patience with in-laws.
WARMUP: Open Discussion and Instruction
THE THANG: Fellowship and Litter Pick up
MARY: Supplies put away.
ANNOUNCEMENTS: Job well done
COT:
WARMUP: grab extra weight from my car and put it in your ruck to meet the 45# requirement
THE THANG: ruck around Kingsley’s perimeter for 2 miles with a stop at CAH for 50 step ups in lieu of the upcoming Chad 1000x, ruck around LPL and back for another 10 step ups due to time. Total 3 miles and 60 step ups.
ANNOUNCEMENTS: suicide prevention WOD Chad 1000x is coming up
COT: stays in COT
Tinsel out.
WARMUP: Quick warmup ruck around the back of the school to the front entry drive for COP.
– SSH
– LSS
– Plank into downward dog, honeymooner, L arm high and R arm high.
– Windmill
THE THANG:
Ruck to trailhead park. While in route, there was some chatter/concern that we were headed to “the hill” for a second week in a row. As much as I love taking the hill, I had something a little different planned…an early intro to prep for The Chad.
– 100 step ups
– 100 squats (ruck on)
– 100 irkens
With 30 minutes left on the clock, we rucked back to the school for some field work.
Cones were placed every 20 yards (approx). 4 segments out / 4 segments back. 5 ruck man makers to start and at each turn.
Out:
– MOT = bear crawl / 10 ruck on merkins at each cone
Back:
– MOT = Lunge walk with ruck overhead / 25 ruck rows at each cone
Out:
– MOT = Bear crawl ruck drag / 10 BBSU at each cone
Back:
– MOT = Lunge walk with ruck front carry / 25 DC flutter press at each cone
ANNOUNCEMENTS: Support the shoe drive.
COT: Prayers for safety, health, peace and trust in the Sky Q.
WARMUP: little mosey then some
SSH
HULA HOOPS
LOW SLOW SQUATS
MERKINS
then YHC took the opportunity to let some of the new faces I’d not recognized lead the PAX in some SSH. Yeah it wasn’t perfect but it got better and the importance of language was discussed. Great job BowWow and Marty Byrd. Thank you PAX for the constructive feedback in helping these men get some playing time in the arena.
THE THANG: Dora 1-2-3 as easy as can be.
Merkins
Squats
Crunches.
Other partner runs loop as timer.
Mosey back and Marty bird showed us he’s been paying attention in class with 10 text book SSH.
Finished in order to get in some much needed Broga.
Don’t know the names of the moves but Shield told stories about pigeons getting chased by rats the size of small wolves.
MARY: we planked for a min of gratitude
ANNOUNCEMENTS:
COT: prayers for family and healing of those sick.
WARMUP: Collecting the cinderblock from behind the ROTC building
THE THANG: Beatdown with Cindy! 45 minute AMRAP to smoke your triceps and destroy your lower back with a large cinderblock.
-Lots of rifle carries, uphill, both ways. Because… who doesn’t want a large chunk of concrete over their head as their arms start to weaken?
-All Pax became penitent men with multiple reps of We’re Not Worthy.
-It wasn’t leg day but we dropped it low with some goblet squats.
-30lbs of concreted never felt so good against the back of your head on the tricep extensions.
-Barely missed the boys on the downswing with some cinderblock swings.
-Took a rest from the pain by doing LOTS of curls at the top of the parking lot.
MARY: …had a little lamb
ANNOUNCEMENTS: None
COT: caught up with #ao-varsity for announcements and prayer
WARMUP: No Warmup….we got right to it
THE THANG: We started our journey from Kingsley and took Munn road to Fort Mill High School…walked through the school grounds stopping along the way for 20 SQUATS and 20 Ruck curls…we rucked 3.1 miles
MARY:
ANNOUNCEMENTS: Convergence on 9/17
COT: Prayers and Praises
WARMUP:
THE THANG: 3 miles with PT; man makers, squats, overhead ruck, suitcase carries
MARY:
ANNOUNCEMENTS:
COT: Cornerstone handed over flag to Sprocket to be site Q