WARMUP:
THE THANG: 3 miles in Anne Springs, overhead carries, squats
MARY:
ANNOUNCEMENTS:
COT:
THE THANG: 12 mile time hack for ~15 MM pace
Warm ups: SSHs, Imperial Walkers, arm circles.
Ruck on for remainder of workout. Carried weight to the front of the school. We each took turns carrying all the bags, bells to the parking island while the other pax performed exercises (merkins, squats, swings, lat pulls)
Lap around the parking lot with ruck.
Second round- weight moved between islands while pax bear crawled with exercises (squats, ruck press)
Lap around the parking lot with bell carry back to the flag ( drop bell)
Carry sandbag to field, bag toss to midfield and back.
Back to COT.
WARMUP:
THE THANG: 2.5 miles of Kingsley to 21 and around to sunbelt, behind Panera and back. Three pain stations tops with squats,
Lunges, and calf raises with the ruck. In addition to our rucks we Passed a 40 pound sandbag
Thanks for brining it Tinsel
MARY:
ANNOUNCEMENTS: there is a 12 hour ruck at Kingsley going through the night. Talk to Shady if you want more info.
COT:
WARMUP:
THE THANG: 2.7 miles w squats and calf raises
MARY:
ANNOUNCEMENTS: yes
COT: yes
WARMUP: SSHs and windmills. Then partner up and catch me if you can around loop. P1 does 5 hand release merkins, p2 farmer carries both rucks. P1 runs to catch P2 and switch. On and on around loop.
THE THANG: Buy in: 50 squats and 50 swings, break up as you want.
Main event: 4 rounds of the following:
20 flutters w/press
15 merkins w/ruck
10 ruck OH squats
5 man-makers
Lap (alternated between run and ruck)
Cash out: 50 single leg V-ups and 50 high pulls, break up as you want.
Recover and head back to COT.
We rucked to the pull-up bars and came back. That is all
WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose
WARMUP:
The usual, SSH, Moroccan night clubs, lots of arm circles, low slow squats
THE THANG:
Disclaimer… Tabatha: every time the alarm went off… 10 Carolina dry docks every two minutes, 10 squats 30 seconds after that
Evolution: toss your sandbag to light pole towards car pool line, carry it no next one following the street, toss, carry… and then we found a ladder… loaded up the ladder with sandbags, one pax will carry sandbag while the other 6 went under weight carrying the ladder on their shoulders, remember Tabatha? Well, every time alarm went off, ladder is grounded, dry docks and squats are performed, rotate pax on sandbag, keep moving… movement was dictated by Tabatha… back to start point, 5 minutes of broga… while at it… yes, alarm went off again… just a few more CDD and squats.
MARY: broga
COT:
Prayers for our kids and those with health issues,
Tinsel :christmas_tree: out
This AO is designed to enjoy fellowship and get some rucking miles. Pax are encouraged to have conversations with each other throughout the workout creating the glue of F3.
With that being said I decided we would stay within the confines of Kingsley and explore all the hills it has to offer. The one surprise was that we would walk up all hills backwards.
We cover 3 miles and probably close to half was backwards.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: