FNGs: None
Warm Up: Form running and upper body stretching.
The Workout: Form Focus. Key points and technique on, Squat, Willie Mays Hays, Lunges, Standard Merlin, Diamond Merking, LBC, WW1. We modified Up some exercises.
Mary: No time
Announcements: Check Slack
T-Claps: (Recognition): Prayer: Injured, Banana Seat friend Jerry, FRAM gratitude and Guidance.
FNGs: n/a Warm Up: n/a The Workout: Dodged heavy traffic by sticking to the sidewalks and discovered a new-ish sideway. It had hay (or straw) all over it, which make it feel special.
We meandered to McNugget’s neighborhood, coincidentally and he confidently led the way through the greenway.
On the trail there was nice mumble chatter and we discovered tadpoles, having a pleasant swim in deep puddles.
https://www.strava.com/routes/3341120496174456750
Mary: n/a Announcements: 2nd F opportunities this Friday and Sunday. T-Claps (Recognition): n/a Prayer: Banana Seat’s mother recovering from quadruple bypass heart surgery, Full House’s Dad recovering from surgery.
Rap song for some laughs 🙂
FNGs: not today.
Warm Up: Incorporated into the workout.
The Workout: Leave Ting and head to the greenway in Arbor Creek. Stops along the way for good mornings, arm circles, over head claps, seal claps, reverse lunge, squat.
At the greenway bridge we stopped and spent the remainder of our time on the hill that enters into Sunset Ridge. Pax did 10 merkins and 10 IC LBCs then ran to the cul de sac for 10 star jumps. Rinse and repeat.
On the return to Ting we stopped for additional reverse lunges, windmills and good mornings.
Finished up with the Pledge of Allegiance at the flag.
Mary: she didn’t show up today!
Announcements: Couple of service opportunities this weekend –
T-Claps (Recognition): Banana Seat with his weighted vest this morning. Pikachu, Vasoline and Gizmo with EC this morning.
Prayer: Banana Seat’s mother had quadruple bypass last week. Sick/injured PAX.
FNGs: None
Warm Up: SSH, SFAC
The Workout:LED 15 min -Burpee / Side Crawl through the entrance dividers. Bear Crawl Squat Stack’ems up to 10 at every divider. BC then Merkin stack’em up to 10. Flip gone 15 min- Peoples Chair 10 count each PAX, BTTW 10 ct each PAX, 20 dips. Rinse and repeat 3x. FRAM 15 min – Stair Step ups, Fast feet, 1 jump squat per landing, bunny hop up, 1 JS per landing, Backward lunge up ramp, Bear Crawl downstairs, Crawl Bear upstairs , Lunge Walk down ramp, repeat BC/CB on stairs.
Mary: Scissors IC for 2 min
Announcements: Ruck Club Hwy Clean up, Q sheet, Man Night 3/2,
T-Claps (Recognition): F3 men clown car and accountability, holding the F3 standard.
Prayer: BS mom recovering ,FRAM patience/Humbled at work.
FNGs: none
Warm Up: SSH, short mosey to Community Center for Good Mornings, stretching, arm circles
The Workout: Abe for a solo ruck.
3 sets of balls to the wall and preachers chair behind the school. Dips and irkins by the football field. Jack Webb next to the baseball field . Various core exercises between trips down to the Abyss. Mosey back to the flag for Pledge of Allegiance.
Mary: incorporated into last routine
Announcements: Q sheet needs attention
T-Claps (Recognition):
Prayer: Abe’s heart condition, Best in Show recovery, Kosher’s Dad, Banana Seat’s mother, sick PAX
Thanks for the opportunity to lead!
FNGs: None
Warm Up: Good Morning, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, OH Claps, Seal Claps, SSH
The Workout: 8 Stations with 16 workouts 90 sec work &30 sec rest/switch.
Stations were as follows:
| Coupon | Rd#1 | Rd#2 |
| 50lb Ruck | Single Arm Row | Bear Crawl Drag |
| Cindy | WWIII | WWIII |
| Cindy | Murder Bunnies | Redrum Rabbits |
| 80lb Sandbag/ 40lb Sandbag | Squats | Squat Shots |
| 60lb Sandbag | Over Head Press | Chest Press |
| 80lb Sandbag | Deadlift | Jump Over Burpees |
| 80lb Sandbag Ball / 50lb Sandbag | Sandbag Burpees | Dung Beetle |
| 55lb Sandbag Jerry Can | John Cusak | Kettle Bell Swing |
Mary: Popcorn with reps of 24 in cadence: Low Slow Flutter/Hello Dolly/Heel Tap/V-Hold/WWII (clock ran out on @BananaSeats Pickel Pounders) we will try to do better next year.
Announcements: Q Sheet Needs attention at all AO’s. The goal for Prison Yard is to be booked out 2 Months minimum in 2025.
T-Claps (Recognition): To everyone for a strong year
Prayer: All the unspoken and Injured Pax
6 HIM showed despite the inclement weather. Not too bad for a rainy Monday.
Big lap of WU exercises
GM
SSH
Windmill holds
Imperial squat walkers
Catch me if you can
P1 runs backwards
P2 does 3 hand release merkins then catches P1
Ramp suicides x3
Abs at bottom after set completed
Star crunches, RLBC’s, ARods
Parking lot 7’s
Break dancers and monkey humpers IC
Indian run back to bball court
Mary
Freddy Mercury’s
60 sec plank hold
COT with our Ruck buddies
Prayers for newborns, surgeries, hospitalized friends.
Full service as YHC took us out in prayer.
Awesome work today and thanks for the push.
BS out!
15 PAX showed to test their strength around the track 4 times. This was brutal but we all pushed ourselves and got stronger.
We started at 0515 with a few warm up exercises. Then it was on like Donkey Kong.
Lap 1 – broad jump burpee
Lap 2 – lunge walk
Lap 3 – bear crawl
Lap 4 – run
Most guys finished up right around the hour mark. We had 3 ruckers join for COT. Maybe we can do this again to see how guys improve. Or not!
COT then prayer.
Awesome job guys. Thanks for joining me in another stupid idea.
BS Out!
7 HIM showed for Kenny’s Grave.
We ran a warm up lap around the upper baseball field.
WU in parking lot
SSH
GM
Sir fozio arm circles
Mtn climbers
Mosey to first light pole for instructions.
Suicide stack’em exercises.
Run to first light pole. 10 star jumps
Run back to home base and repeat.
Run to 2nd. 20 merkins
Back to home base for both exercises.
Run to 3rd. 30 squats
Back for all 3 exercises.
Run to 4th. LBC’s
Back for all 4.
Mosey to center of basketball court.
Mary
Broga
Cot
Thanks for the opportunity to lead.
BS Out
24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!