WARMUP:
THE THANG: Ruck for 3.25 miles
MARY:
ANNOUNCEMENTS:
COT:
Ring of Fire – King of the Ring Challenge
Round 2 – Previous Kings are Q
Oh the humidity was cranked up!! Soupy swampy hot. ZERO breeze. Excellent mumblechatter in COT while we all stretched out. Senator Tressel came in hot, but caught up to us on the warmup run. 13 dawgs let loose!!
Warmup:
Slow run loop around the parking lot, approx. 400-500m, then circle up near COT for the following:
– 20 SSH
– 10 WM
– 15 MNC
– 15 IW
– 10 Strawberry pickers
Then mosey over to the USMC JROTC building, roadway near the sidewalk to the pull-up bars for…..
THE THANG:
The Rocket Burner Circuit
Setup: 5 stations, each with an exercise. Some have modes of transportation listed to get to the next station. PAX are to grab 2 cinder blocks from storage and put them on the roadway near the sidewalk to the pull up bars. Then get after it. Cones were used to mark station locations. Station 1 was at the pull-up bars, station 2 was at the roadway, beginning of sidewalk to pull-up bars, station 3 was along the roadway, towards A.O. Jones, approx. 5-60 yds away, station 4 was same location as station 2, station 5 was at bottom of hill at stop sign. That is the circuit.
Do the work. No music, just work. Once all stations are done, scoring of one round is once you return to station 1 to start over. King is the one who does the most rounds.
Stations and MoT are:
1. 5 pull-ups, frolick (walk, skip, whatever) to #2
2. With one cindy, 15 overhead presses, then farmer’s carry BOTH blocks to #3
3. With one cindy, 15 curls, then farmer’s carry BOTH blocks to #4
4. With BOTH cindies, 15 deadlift into calf raise. Full up, full down. Then no more cindies. Run downhill to #5.
5. 5 burpees, 20 lunges (10 ea leg), 25 LBC. Run uphill to #1
6. That is one round
7. Repeat
WINNER IS: BAND CAMP!! He was a machine, cranking out almost 6 full rounds (or was it 6 full, started on 7th?). Harry Carry was hot on his heels. Everyone cranked out at least 3. I got 4 full, started on 5th, but threw in the towel after pull-ups. A lot of excellent mumblechatter and push/pull from each PAX. Guys were REALLY going after it, pushing hard. No cinder blocks were harmed, too. :blush:
Stored the cindies just in time to get back to COT right at 6.
MARY: None
Announcements: The Barry is coming!! Read your newsletter, get involved!!
COT: A lot of P&P lifted. Do not carry it all inside.
Cake Boss came up with a GREAT idea with this King of the Ring challenge. Looking forward to the next rounds!! BRING IT!!!
Thank you for the opportunity to lead. Blessings and SYITG.
-NASA
WARMUP: SSH, Moroccan Night Club
THE THANG: Mosey, Cinderblocks, Leg Lifts, Bear Crawl, Lunges
MARY: Stretch OYO
ANNOUNCEMENTS:
COT:
Original NASCAR loop was Omaha’ed due to construction :construction: . When in doubt just run to Kingsley. Miles were had, smiles were enforced.
JWow
WARMUP:
Motivator, windmill, imperial Walker, cherry picker, all IC
The Violator
THE THANG:
Have PAX spread bells and bags to 2 stations (some of each at each station)
Also have them separate into group A and B
Incorporate “high, low, buffalo…” To encourage mumble chatter
Roll Dice at each station. first dice is exercise… Second is the multiplier (mod=add)
Roughly halfway through a workout, switch groups (A becomes B, flapjack)
MOT between station
1 -Toy soldier
2 karaoca
3-walking lunge
4 nur
5-Mosey/sprint if low rep
6-SkiP
1 Kettlebell:
1- clean 2- snatch 3- clean & Press 4 swing 5 curls. 6 American Hammer
1- OH press, 2 Goblet- Kosak, 3- goblet-squat. 4- RDL, 5- OH tricep 6 windshield wipers
2 Sandbag:
1- manmaker 2- overhead throws 3 shovel tosses 4 RDLs 5 curls 6. Big Boiz
1 Burpee jump overs. 2. OH lunges 3 Squat thrusters. 4 OH press. 5 bent over Rows. 6 Sit-up up to press
MARY: no one rolled the six on first dice roll… So didn’t happen; also exercises went straight till 6
ANNOUNCEMENTS: sweaty Berry, read your newsletter
COT: held… In accordance with fifth core principle
WARMUP: Jog to East side of the theater – you can’t have enough of the East side!
SSH’s
Moroccan night clubs
Cherry pickers
Windmills
Merkins
Downward dog stretch
D.I.D.
THE THANG: PART 1: 5-10-15-20 ladders with merkins, lunges (2 ct), big boys and 2 ct plank jacks.
Intermission: breathe
PART 2:
Completes as a team with the three dudes… dropping B.O.M.B.S.!
50- Burpees
100- SSH’s 2ct
150- Merkins
200- Big Boys
250- didn’t make it this far
Head back to COT
MARY: not present
ANNOUNCEMENTS: blood drive in Massey 5/19, Pusher didn’t show up for something or was really late or..? Read your newsletter
COT: Prayers for new life, gratitude and brothers throughout F3.
Thanks for the nod, Goose!
WARMUP:
Fist pump the PAX
THE THANG:
Run down market to Gardenia
Run Gardenia and back
Add miles by running Sutton to 160 and back to Starbucks
Ruckers : ruck
MARY:
ANNOUNCEMENTS:
The Sweati Barry 7/22 7pm
COT:
Pray for Texas!!
WARMUP:
30 SSH IC
10 Windmill IC
THE THANG:
Lightpost BLIMPS Ladder
Odd light posts each have a new exercise
1. 5 Burpees
3. 10 lunges (each leg)
5. 15 Imperial Walkers (each leg)
7. 20 Merkins
9. 25 Plank Jacks
11. 30 Squats
Run to next station, complete exercise, run to beginning to start next ladder
MARY:
No time
ANNOUNCEMENTS:
Sweaty Barry
COT:
Keep It Simple
WARMUP:
– Each PAX did their own stretching
THE THANG:
– Neff to Dudley to Felts and return.
– 5 squats at each for sale sign
– Too much sweating.
MARY:
ANNOUNCEMENTS:
– Sweaty Barry
COT:
WARMUP:
– 10 Grass-pickers (courtesy of F3 Columbus)
– 10 Moroccan Nightclubs
– Plank to Down Dog with calf stretch’s to Sunrises or whatever they are called
THE THANG:
– Move to amphitheater and muster up for 50 OYO scissors with a ruck press, then rucks back on and all bear crawl up amphitheater hill.
– Move to corner at Hubert Graham under first streetlight and muster up for 50 curls. Noted-random bloody pallet on the corner!? :man-shrugging:
– Move down hill to second street light. Muster up for squats. Too many to count. One man at a time will sprint up to the top of the hill and stop at the first street light then back down. All others do squats until everyone sprints and returns.
– Move down hill to third street light. Muster up for incline Merkins. Too many to count. One man at a time will sprint up to the second street light then back down. All others do incline merkins until everyone sprints and returns.
– Move to the end of the guardrails, cross street then do 50 calf raises OYO.
– Move to top of hill. Then ruck back to the school entrance and around the circle by front of the school stop at the first cross walk in front of school do 50 suit case raises 25 per side.
– Move by means of overhead carry to the main cross walk in front of the school for 50 Overhead presses then up to the road, down the street to the park and then return back up Gold Hill.
– From park to school entrance do a modified Indian run with the 6 sprinting all out to get to the front.
– Move towards COT – All out sprints from one end of the parking lot to the other. Walk back to COT.
MARY:
– 10 American Hammers
– 10 LBC’s
– 10 Simbas WWII style
ANNOUNCEMENTS: Read your news letter. The Sweaty Barry
COT: It is what it is…
Quote of the week – When looking for a sign; Is it possible that if it shows up in your panic and not in your peace, that it isn’t meant to be.