WARMUP: N/A
THE THANG: hill work
MARY: N/A
ANNOUNCEMENTS: read your newsletter
COT:
WARMUP: N/A
THE THANG:
Ruck 3.3 mi in 59mins 17:56 pace
20 squats
MARY: N/A
ANNOUNCEMENTS: Read Newsletter but be at 911 run Saturday
COT:
Prayers for health concerns, jobs, kids and marriages
Live and be the same man in all areas of life!!👏🏻🔥👆🏻
WARMUP: Yes
THE THANG: 1 Hour of Hard Ruck Stuff; report submitted by Sprocket for stats
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer
WARMUP: get the sandbags out of the car
THE THANG:
We honored the fallen on 9/11 by completing the number of repetitions for passengers and crew casualties on each of the 4 sites that airplanes struck. Rucks on at all times, we had 2×40#, 1×50# and 1×60# sandbags.
~North tower, 87 casualties
400 m lap with sandbags
20 bend over rows
20 curls
150m lap and switch bags
20 bend over rows
20 curls
150m lap and switch bags
7 man makers
~South tower, 60 casualties
150m lap
20 stepups
40 calf raises
~Pentagon, 59 casualties
50 high pulls, rotate bags every 10 reps
9 man makers
~Shanksville, PA, 40 casualties
150m lap
40 stepups
150m lap
Grab sandbags for a 600m lap, switch bags every 150m
MARY: 2 minutes of man makers rotating bags after each rep
ANNOUNCEMENTS: dam 2 dam, hero ruck for Travis Manion Foundation
COT: prayers for teachers and kids that are back in school, prayers for healing
Tinsel, out
WARMUP: Review of the Loops
THE THANG: 2 loops: 1.5 miles or 1 mile
MARY: Stretch
ANNOUNCEMENTS: Dam2Dam and Men’s Shelter needs help
COT: Prayers for sick family members and friends. Prayers for Sprocket!
WARMUP: shoulder up the sandbags
THE THANG: 2.5 miles of rucking rotating a 40# and a 50# sandbag between pax.
ANNOUNCEMENTS: Travis Manion Hero ruck happening on 9/15
COT: stays in COT
Miles and smiles catching up with Davinci
WARMUP: some stretches and arm gyrations
THE THANG:
10 min buy in with rucks on. Every 2:30 perform the following: 10 sandbag clean and squats, 10 overhead sandbag presses, 10 merkins, and 10 bent over rows. Doesn’t sound like much but try it.
With sandbags start taking lap around park. Stop at every other bench. 1st stop do 10 front rack lunges. 2nd stop do 10 sandbag toss over shoulder. Keep repeating until lap complete.
MARY: Finished with some flutters, American hammers, maybe one more.
Strong work by everyone. Thx for the opportunity Beaker!
WARMUP: rucks on, sandbags on
THE THANG: walk to the parking lot behind Panera, tabata style, ruck with sandbags on shoulders for two minutes, buzz goes off, do exercise for 45 seconds, buzz goes off again, pickup sandbag to shoulder and ruck around parking lot, rinse and repeat alternating exercises.
Exercises:
Front sandbag toss
Lateral toss
Bend over rows
High pulls
Half way into it, drop bags and do a 400 m lap with ruck only.
Rinse and repeat tabata 2kin/45seconds as done before.
This looked great on paper and ever better in real life.
MARY: bend over rows
ANNOUNCEMENTS: him camp, Travis Manion foundation hero run happening 9/15 at Chupacabra.
COT: prayers for kids and teachers going back to school
Tinsel out…
WARMUP: put your ruck on
THE THANG: wonder out to the one mile loop around the hospital, 2 loops and then a stroll to the hotel and back.
MARY: 6 minutes of broga
ANNOUNCEMENTS: all of them
COT: flag handoff to Sofrito