WARMUP:
THE THANG: Ruck and Run
MARY:
ANNOUNCEMENTS: Golf Tourney…Fundraisers
COT: Health, loved ones, New Opirtunitys
WARMUP: run to new Arbis parking lot, plank for the 6, then 10 burpees oyo. Run 2 blocks straight on Spring st, plank and do 10 Merkins OyO. Run down two More blocks on Spring and plank then 10 mike Tysons. Run down to the end of Spring st.
THE THANG: run the zipper backwards. On one side of the zipper do 10 Merkins, on the other side do 10 Mike Tysons. Every time that the runner go accross Spring St, stop and do 5 burpees.
MARY: 5 Burpees, 10 Mile Tysons.
ANNOUNCEMENTS:
COT:
THE THANG: Road runners to Brayden, Ruckers in the BAX Bubble, & Trail Run tour of the Village.
ANNOUNCEMENTS: Golf Tournament, Garbage Pickup, & F3Chester reminders
COT: Prayers for DD and his M!
WARMUP:
THE THANG:
Here is my weinke – Assassin
We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.
Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.
All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.
Convergence bootcamp Q- Backdraft
Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs
The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins
Group 3 13 pull ups 13 burpees
Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom
Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,
Mosey back to COT in original 3 man groups
KB workout- Boogie Nights
Ladder of pain- it sucked
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Waited on Wooden leg-late
THE THANG: Rucked almost 4 miles. 3.8
MARY: nope
ANNOUNCEMENTS: read newsletter
COT:
WARMUP: mosey to top of Massey for a nice 8 min warmup with all the fixins.
THE THANG: Indian run up and down massey
Mosey to church parking lot for burpee broad jumps
Mosey to Monroe White street for merkins at bottom and squats/ LBCs at top. Mosey back to church parking lot for 7’s w burpees at both sides.
MARY: none
ANNOUNCEMENTS: golf tournament
COT: epic
Theme: How are you carrying your burdens?
Think about these things:
How the weight of your burdens feels as you physically move around.
How hard would it be to carry multiple burdens at a time?
How hard would it be to carry these burdens alone?
How does it feel to lay your burdens down?
Carry the Burden
Brick never leaves you. Hold it in one hand, carry to chest, overhead, do push ups on it, etc.
Thang
4 stations around Veterans Park/Main Street. 2 exercises at each station. 10 reps each.
Station 1 – Veterans Park
American Hammer and LBCs
Station 2 – Hobos
Merkins and Curls
Station 3 – Top of Main
Thrusters and Reverse Lunges
Station 4 – FM Pharmacy
OH Press and Shoulder Raises
Come to me, all you who are weary and burdened, and I will give you rest. – Matthew 11:28
Cast all your anxiety on Him because He cares for you. – 1 Peter 5:7
A burden shared is a burden halved.
The weight you carry today builds the strength you’ll need tomorrow.
WARMUP:
Run up to old hot dog place parking lot corner of Main and Clebourne, plank then wait for the group to explain the thing.
THE THANG:
THE ZIPPER
– Ran to end of Springs St to Summersby, then took a right to corner of Unity and Lockman. That was the start, or hoped it to be.
– For every road we headed west on (from Unity St, ending at Pine St), we did 10 squats, 10 merkins.
– For every road we headed EAST on (from Pine St, ending at Unity), we did 10 mountain climbers (double count) and 10 bombjacks.
– Whenever we crossed Springs St, we did a burpee.
– Proceeded street to street until we got back to Main and Tom Hall.
This was the plan, but evidently I did not communicate it clearly enough. Even so, PAX figured it out and got all the miles and pain stations in.
Guys were REALLY moving today, we all put in at least 3.5-3.75 miles, yet still got back to COT in time to do some Mary
Flutters
American Hammers
Hello Dollies
More
Next time I will add more pain stations.
Thanks self for the opportunity to lead.
NASA
WARMUP: no
THE THANG: cross 160 left toward peach stand cross 160 to hospital parking lot to stay on side walk and avoid construction. Cross back over 160 left at peach stand. Run to Cleburne (fort mill pharmacy) and peel around to Main St and take right. Jog to N Whit make right. Left on hill at Massey. Right at Harris. Up hill. Right at Munn and left at Kingsley Park Dr back to COT. 6sh at 6sh
MARY: no
ANNOUNCEMENTS: golf, trash PU, Bethel, convergence.
COT: prayers for family, travel, grief, aging parents, mental struggles and supporting our brothers.
WARMUP:
THE THANG:
We set out from Earth Fare, packs on our backs, and headed down Hwy 160. From there, we hung a left on Stonecrest, then climbed the hill up Huber Graham to Gold Hill. After a quick pause (actually none) to catch our breath and trade a little mumble chatter, we made the return trip, finishing back at the COT. Total mileage: 3.6 miles of rucking.
MARY: none
ANNOUNCEMENTS: Convergence, Bethal Men’s, Golf Outing
COT: