THE THANG: 20 Min AMRAP SANDOOM
10 reps each, repeat
SB Cleans
SB Good Mornings
SB Back Squats
SB OH Press
Finish and then Ruck Kingsley loop 2x trading off 60lb SB
Discussion on a book to read as a SL took place on the ruck.
COT: It’s COT. Duh.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
We rucked three laps around Kingsley and discussed the State of the Shieldlock.
SL Ruck
Three of four of the SL showed. PL did not attend due to 2.0 sickness.
Hot, humid, muggy, soupy, delightful morning. Thermometer said 75 when firing up the truck this morning. It’s gonna be a hot one. Best way to pay the man is to get it in early.
WARMUP: 1.5 mile run
THE THANG: 28 minutes of sprint repeats around the Kingsley Parking Lot
MARY: N/A
ANNOUNCEMENTS: N/A
COT:
Prayers for DH’s father in law, Roger. He has a bad report from a biopsy indicating cancer on two organs.
WARMUP: Lap Around the lot
THE THANG: Sandbag/Ruck/Ruck Plate Upper Body WOD
4×10 Dive Bomber Push-ups
3×10 Kneeling Sandbag Curls
4×10 Ruck Front Raise
3×12 Ruck Plate Lateral Raise
4×15 Sandbag Strict OH Press
2×2 Min Max Merkins
MARY: N/A
ANNOUNCEMENTS: What Happens in SL stays in SL
COT: Prayed together as a SL regarding current happenings in our lives.
WARMUP: Turn on your lights
THE THANG: Run, Walk or Ruck. Those doing the full 5 hit Harvest Pointe. Backdraft sweated out some extra Cabernet from Sunday night and YHC survived wearing mismatched shoes, a symptom of getting dressed in the dark so you don’t wake the M.
MARY: Turn off your lights
ANNOUNCEMENTS: Golf tournament. Next Monday Flight Plan will meet in adjacent parking lot behind Killingtons because Starbucks is being paved.
COT: Prayers for Backdraft’s in-laws the Williams in Covid quarantine in Italy; prayers for healing for Sugar Daddy’s back; prayers for recent graduates for smart decisions this summer and guidance as they enter life’s next challenges.
WARMUP: mosey to parking lot across from police station. In cadence of brisket, ribs, chicken did windmills, hillbilly walkers, imperial walkers and burpees(OYO)
THE THANG: Made our way to downtown for the light poles. There are 16 light poles are you travel up Main St on the left hand side. First trip up was lunge walk with 2 squats with calf raise at first light pole. Then 4,6,8 etc until we hit 32 squats with calf raises.
Short mosey around to get back to the bottom of the hill and this time duck walk to the light poles with 1 hand release merkin at each light, increasing the number by 1 until the 16th light.
MARY: flutter kicks, big boy sit-ups, leg lifts, American hammers (in no particular order)
ANNOUNCEMENTS: blood drive coming up and convergence/invergence on 4/30 at WEP
COT: stays in COT.
WARMUP: Short Ruck with sandbags to starting location. Hillbilly Walkers, Imperial Walkers, SSH, and Low Slow Squats in no particular order or count.
THE THANG:
7 rounds
400m ruck
29 back squats with our without sandbags
MARY: Cobra Kai led broga
ANNOUNCEMENTS: Men’s Shelter Dinner, Manion WOD on 4/29/2022
COT: Stays in COT
In the gloom this morning, YHC Q’ed the “Bunky” WOD. In honor of my recently passed paternal grandfather, William “Bunky” Williams, IV. He led a good life with three children, five grandchildren, and six great grandchildren. He lived to be 94 years. Below is the WOD that YHC wrote up to show him respect. He was an avid water sportsman, a fisherman, a merchant marine, and a baseball fanatic. Among other things, he taught YHC how to throw a knuckleball, took myself and my cousins crabbing on his pontoon boat, and taught me many things about the water.
Beyond what he did and didn’t do, and for aside from the obvious reason he is passing, YHC is feeling sad. I miss him, and will miss him for a long time. I also know that a window of mine into the past has closed. Grandparents span at least six generations. They are literally a time machine of knowledge of 100 + years. His grandfather, and potential great grandfather were alive when he was a child. My great, great, great grandfather and I could be connected via his memories. Take advantage if you still have those family members in your life. Their memories die with them if not shared with us.
During the WOD YHC would take short breaks and tell stories of his life – good and not so good.
WEINKE
Lead off with 94 4-count Ruck SSH IC.
Born 06/27/1927 – Died 02/06/2021
Rep Count of 6-27-19-27
Sandbag OH Press
Sandbag Squats
Sandbag Good Mornings
Crab Walk w/Ruck out and back
Midway Point
94 Single Count Flutter Kicks
3 children, 5 grandchildren, 6 great grandchildren
3 sandbag get ups
5 Manmakers w/SB
6 sandbag over the shoulder
Second Half
Rep Count of 2-6-20-22
Sandbag Bent Over Row
Sandbag Clean and Toss
Sandbag Side Bends
Ruck Duck Walk out and ruck back
We made it to 20, and then hit 0600.
NMM
I mentioned my grandfathers’ struggle with alcohol and other things throughout the weinke. Divac mentioned in COT something very profound and true. Too often we spend our time thinking about what our fathers owe us, or what they did wrong. We are not perfect, and we know it. Neither were they. They have a story just like us and have reasons for why they did what they did – right or wrong. They don’t owe us anything – let’s flip the script here. We owe our fathers and grandfathers way more for giving us life, providing for us, loving us (to whatever degree), and creating opportunity. As long as we take what was given us and take it one step further for our children – that’s forward progress.
Solid showing today by some solid men. All of which I am glad to have in my corner.
Punch List out.