WARMUP:
THE THANG: 3miles out and 3 miles back – two options to choose.
MARY: None
ANNOUNCEMENTS: yes
COT: Prayers
WARMUP: SSH, IW, WM, HW, mosey and Broga
THE THANG: 3 circuits:
1st: Upper Body, 15 Merkins, CDD, 20 Shoulder Taps and 15 WAM x3
2nd: Lower Body, 15 LSS, 20 Lunges, 15 Jump Squats and 60 second wall sit x3
3rd: Core/other, 10 burpees, 20 Mt Climbers, flutters and Glut Bridges x3. Did modify burpees on round 2&3.
MARY: 10 6 count burpees
ANNOUNCEMENTS: Meatloaf at Bethel, Trash Pickup, lots of running opportunities.
COT: 5th core STK.
WARMUP: lap around the park. Stopped for some merkins, SSH and squats
THE THANG:
PAX cycled through 8 stations
1: 2×50 KB carry
2: 20 sandbag burpees 60lb
3: 20 hand release merkins, 20 squats, 20 big boys
4: 150lb ball carry
5: 20 devils presses. 2x50lb dumbbells
6: 15 ball over shoulder. 100lb
7: sandbag throw out and back. 40lb
8: sled pull out and back. 90lb
While PAX waited for the stations, we worked through a board of pain.
100 SSH
90 mountain climbers
80 squats
70 dry docks
60 shoulder taps
50 lbc
40 flutter kicks
30 American hammers
20 jump lunges
10 burpees
With final 10ish minutes, PAX played a game. Divide into 2 teams with a “home base”. Try to get as much weight into your home base by stealing from oppo team. Must do 5 burpees before stealing weight.
MARY: a bit
ANNOUNCEMENTS:
COT:
WARMUP: Mosey up and down a few parking lot lanes with a round of NUR and some exercises after each round.
THE THANG: Mosey to the curb on the side of Persis
10 Mike Tysons
20 Squats & 20 Squat Pulses
Over to the curb on the side of Lowe's & PAX line up on the curb. The man on each end of the line will bear crawl out 15yds, perform 3 Diamond Merkins and bear crawl back. The rest of the PAX will hold a plank. Perform this until all men complete 1 crawl round.
Run behind Lowes to the front of the garden center & circle up
20 Wheezie Jeffersons
20 Flutters
10 X's & O's
20 Freddy Mercury's
10 X's & O's
Back to the lot on the side of Persis
20 Standing Lunges each leg
10 Jump Squats
10 Mike Tysons
It was now 0543 and I ran out of material….AGAIN.
So we ad-libbed with more running, burpees, core work and merkins. It's up to the PAX to decide the effectiveness of both the Weinke and the ad-lib.
MARY: See Above
ANNOUNCEMENTS: Trash Pick Up, Excavation, Bethel
COT: 5th Core Principle
9 men survived The Forge this morning. Here’s what we did:
Warm Up:
The Thang
Long Loop Mosey behind HT and back to Starting Point
Mosey to the big wall
Mosey behind Express Oil
Mosey to the Blue Mail Box
Mosey to what used to be Rita’s
Mosey back to the big wall
Long Loop through the Full Lot back to COT
NMM
A lesson I learned this week: sometimes career opportunities pay more in dollars but cost more in the things that actually matter. Career trajectory and higher compensation aren’t worth the sacrifice of time with your loved ones. No one on their death bed says, “I wish I would have spent more time at work.” There’s a very good chance your job posting will go online before your obituary.
Run, walk, or ruck. Coupons optional but encouraged. There are 6 rows of stairs at the stadium. We are going to go up and down each of those rows…..15 times. That gets us our 1,100 ft elevation gain. It will be approx 3 miles total distance.
Expect at least 1-1.5 hrs to complete.
Patches will be awarded at the end.
https://www.signupgenius.com/go/10C0E4DA4AF2BA0F85-65313091-f3thefort
WARMUP: not even a chance
THE THANG: run to the end of trinity ridge – dream about what people must do to live in such big houses
MARY: never met her
ANNOUNCEMENTS: newsletter
COT: yup
Turned 41 today… 1 year anniversary of becoming a man they say.
WARMUP: train going through town at 0510 caused a few late arrivals. Did pledge and then 41 ssh IC while the stragglers got parked and over to the flags.
THE THANG:
run .25 miles over to WEP playground, Al Gore for the 6.
Run the 0.6-mile loop around WEP, then:
41 squats
Run the 0.6-mile loop around WEP, then:
41 pushups
Run the 0.6-mile loop around WEP, then:
41 bench step-ups
Run the 0.6-mile loop around WEP, then:
41 walking lunges
Run the 0.6-mile loop around WEP, then:
41 mountain climbers
Run the 0.6-mile loop around WEP, then:
41 reverse merkins with swings
run .25 miles back to CoT for a total on the morning of you guessed it… 4.1 miles
MARY: planned for 41 LBC IC but only got to around 25 before 0600 hit
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: Orange Theory w Shield
THE THANG: loops around Kingsley
MARY: Plank
ANNOUNCEMENTS: yes
COT: yes
WARMUP: Skipped it
THE THANG: Bag of Burdens
One guy travels with sandbag the other 6 do AMRAP of the below.
Merkins
American Hammers
Squats
Flutter Kicks
Plank
LBC’s
Shoulder Taps
Cycle through 3x
Truck Tire
6pax lift the truck tire while one does burpees. Do a little traveling with the tire and get splashed with water.
Walls
Partner up. One pax does variations of wall sits the other does a variation of merkins
Double cindy carry farmers walk 100 yards and back. Swap with partner when you need help.
Dips
2nd F: HELP
Every man carried something heavy today. Every man eventually got relief when someone else took it. Life works the same way. The strongest men aren't the ones who carry everything alone. They're the ones humble enough to ask for help and mature enough to hear the truth when it's offered.
MARY: Dips
ANNOUNCEMENTS: NEWSLETTER
COT: 2nd F