WARMUP: None of that
THE THANG: Just did some walking and talking… Mall Walker style… my watch said 3.35 miles down…
MARY: Non of this either
ANNOUNCEMENTS: jaeger next week. Convergence at the hive also
COT: Did do this
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Straight from the email inbox, delivered from GoRuck’s Tribe workouts, we performed The Valentine’s Day Massacre-Post Mortem (or most of it, at least)
WARMUP: Carry all sand bags to our starting point for a few of the typical warmup exercises.
THE THANG:
Buy-In: 100 Sandbag Back Squats
Then, 4 Rounds:
200m Sandbag Shuffle
20 Sandbag Clean & Front Toss
20 Bear Crawl Sandbag Drags (each drag=1)
20 Sandbag Shoulder-to-Shoulders (each side=1)
Cash-Out: 100 Sandbag Front Squats (Punchlist did finish, I did not)
2 Things happened this morning that I greatly appreciate:
1. When starting round 4, it appeared that I had enough time to complete so I made a comment about taking my foot off the gas. Band Camp then said he’d murder me if I let up, I’m paraphrasing. I appreciate the reminder that just because I’ve done good work before, it’s not a hall pass to coast into the perceived finish line.
2. While executing the Cash-Out Squats, I was nearing squat #20 and my form was beginning to suffer. I was leaning forward at the waist and compromising form. Seeing this, Punchlist called me out by name stating my error noting this was not the proper way to perform a squat, especially with the added weight of a sandbag. This means a ton to me because that translates to someone caring enough about me to not let me live incorrectly. You may roll your eyes at the connection but I could have easily continued my incorrect squats and have nothing happen. Or, I could’ve easily injured myself. Regardless, I wasn’t realizing the benefit of doing the hard work and PL saw that. I appreciate that.
MARY: Assumed it was included in the above.
ANNOUNCEMENTS: Yes
COT: 5th Core Principle
WARMUP: SSH and the Kasbah #2s
THE THANG: 12 was the rep count for all work to honor LEOs including my nephew. Ruck over to railing facing the lake and some hopping merkins until we got to the stairs. Up the stairs and over to the Marriott where we talked about Gratitude and Attitude then did some Russian Tap Dancers and LSS. Rucked to Sunbelt and talked about Maintaining focus and Energy. Rucked the perimeter of the parking lot and up to the roundabout. There, we did some calls raisers and slightly inclined merkins. Rucked back up the hill toward Panera passing around <@U02JMD0EKS8>’s 60 pounder. Rucked through the quiet zone again then back for some Mary. It felt quite contrary but we did some BB Crunches, Protractors and finally some body destroyers. The PAX were very gracious and kind.
MARY: Not Wild Eyed Crazy but yes, she popped on.
ANNOUNCEMENTS: <@U02JMD0EKS8> Bon Voyage March 1st, <#C040E2ZA943> March 8th, Convergence at <#C02P7E6JT55> on March 14th and the <#C03J56KFVAA> #Jaeger March 15th.
COT: Prayers for health and for strength. Prayers for the families of those who lost loved ones. Praises for Gratitude including the PAX and new jobs.
WARMUP:
THE THANG:
Run route = y trail then up 6th crossing to Sutton, left on Sutton, right on mills, left on gardenia, right on morris hunt, right on dowling, then up the hill in Berkshire, then back to start via Richard’s crossing
the ruckers went were ruckers go
MARY:
ANNOUNCEMENTS:
COT:
The Twister claims 26 is a record. The site Q confirmed.
Also confirmed, a handful of guys showed to begin training for D2D
WARMUP: Probably a lot of hugging
THE THANG: running, with fly-bys at The Fort
MARY: no
ANNOUNCEMENTS: eat your Wheaties
COT: pre
Good luck to all at D2D
Fact: the weinke went through the washing machine as soon as I got home, it did not make it to the dryer
Fact: <@UGU3XR5RP> thought <@U5CVD8D7V> was going to be at The Fort. He was disappointed that DH did not show, he was also very disappointed that I was on Q. 100% True.
Fact: this Q is old, I left it all on the field and was sore for 2 days, but was still only 28% of Band Camp
We toured Fort Mill:
-lot across from Vet park
-The Print Shop parking lot (was hoping for a morning brew, but no go)
-Church of God parking lot
-First Baptist parking lot
-St Johns UMC parking lot
-the wall by Kimballs
-Vet Park parking lot
-back to COT
most stops were 1 exercise, various transportation across the lot, 1-2 exercise, back across, 1-2-3 exercise
We did a Jonah Hill at The Church of God
We did a Matt Foley at St John UMC
Wall work and various Jacks at the Kimballs wall
Mahktar N’Diayes were included at one stop
Bear Crawls, Crawl Bears, Crab Walks, etc
Band Camp, Cyclops and JWOW led the way. Fitness levels that I will never realize.
<@U6AS1MBPG> ran to The Fort from 6@6, participated for an hour, and ran back with 2-50lb sand bags, backwards in the snow. Beast.
<@U5RTPS4M8> ran to The Fort from 6@6, participated (ribbon TBD) and ran back
Twisty, Bass and Fogerty dressed like a stop and go light stopped in
Looks like we made it,
Barry Manilow
WARMUP: Get out of our cars as it was freezing rain and lightning out.
THE THANG: Ruck up and hit Kingsley loops for 2.71mi with about 6 stops for squats and lunges
MARY: N/A
ANNOUNCEMENTS: Yeager and Christmas Party :rolling_on_the_floor_laughing:
COT: prayers and praises
Run to Brayden do a couple of loops and come back. :joy:
WARMUP: A little stretching for those who arrived before 0515
THE THANG: jog – a construction-free zone was found. Yes….really…construction-free
Leave Starbucks and take the road past the front of the library and go right on to nations commons.
Cross Sutton onto Richard’s crossing
Left on front street
Circle Berkshire Heights as many times as pax desired before coming back the way we got to Berkshire
Tesh loops were also optional add ons for those distance accuracy enthusiasts.
MARY: she wasn’t there
ANNOUNCEMENTS: took place – D2D events dominated the slate. Read your newsletter.
COT: 5th core principle
Until next time….. :eye: