A “blanket” of snow possibly less than .38 inches thick covered some of the ground. There was a smidge of ice. School was cancelled.
We still got in 4.7 miles through Kingsley. Gekko is faster than me, but took it easy so I wouldn’t feel bad.
Zero wipeouts
WARMUP: imperial walkers, Moroccan night clubs, low slow squats
Grab a Cindy
Mosey to Gym entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Mosey to from main entrance with Cindy
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
THE THANG:
Band Lot with Cindy
Murder bunny 10 yards
Mosey to 50 yard line 20 squats
Mosey back to goal line 20 merkins
Lunge walk to block
Rinse and Repeat till block is at 50 yard line
Start again
Back to main entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Back to Gym entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Return Cindy
MARY:
ANNOUNCEMENTS: Dam to Dam Bar Saturday
COT:
Prayers and Praises and be safe
WARMUP: mosey, SSH windmill
THE THANG: group Hill Dora / lower body/ squats lunges sumo calf
Mosey
Setup up – 4 sets x30
Mosey
Merkins
Mosey
Mary
MARY: we gave Mary some
Lovin
ANNOUNCEMENTS: congrats to the Ohio State Buckeyes on their National Championship
COT:
Cold but not too cold at the Ran h.
Started with brief warmup then ran to the school drop off circle.
At the circle we partnered up and played catch me if you can for 4 laps around the circle.
To give the pax a break I talked a bit about what being “good” means. Several years ago I thought I was “good”. Ppl would ask how are you … “I’m good “.
Truth is I wasn’t . I wasn’t healthy , I wasn’t happy and I wasn’t my best self. Thankfully I joined F3 and realized what good actually meant. If I want to run fast… I surround myself with faster ppl.
After that we did a Tabata focusing on legs, shoulders, abs and a Jack series to keep us moving.
Got back in time to COT for som flutters.
Thanks to rainmaker for the opportunity!!!
WARMUP:
In cadence
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walkers
THE THANG:
Catch me if you can:
– one partner carries both bells up the hill entrance, while the other does 5 merkins, then switch once they meet up. At the top switch to 5 squats on the way back down the hill, meet by the light pole for a card game.
Cards:
Run to other side, pick up a card. Nur back to start and complete the below exercises.
Numbers 1-10, do the number of reps per card:
Hearts – Goblet Squats
Clubs – 2-hand upright rows
Diamonds – Overhead press
Spades – KB swings
A – 5 Man-Makers
K – 10 Lunge squats
Q – 15 Flutter w/press
J – 20 KB pull-throughs
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice
MARY:
ANNOUNCEMENTS:
COT:
4.0 miles total
Jog to CHRS Marching Band parking lot
4 x 400s, sprint 100m, jog 300m
4 X 400s, sprint 200m, jog 200m
Jog back
WARMUP:
25 Side Straddle Hops
20 windmills
THE THANG:
8 exercise from the bucket + 50 lb sandbag carry x 2
40 Burpees
60 Merkins
80 squats
100 LBCs
120 Side Straddle Hop
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Put hat on
THE THANG:
Run down market
Left on Shady Grove
Take trail at back of YMCA lot
Follow up 6th Baxter to Sutton
Right on Sutton to market
Back to Shady Grove
Rinse and repeat 3-4times or 3.5-4.5mi
MARY:
ANNOUNCEMENTS: someone find pusher :man-shrugging:
COT:
14 Kings at Ring of Fire this morning.
– <@U02JMD0EKS8> was the King of the Ring today. You may now bow to his magnificence.
– <@UGU3XR5RP> came in a not so close 2nd, but he did manage to outsprint me at the end and cause me to perform a couple extra exercises at the end. And by exercises, I mean dry heaves.
– <@U5EKTLC5C> prepared us all to be underwhelmed, but not by his mumblechatter.
– <@UMRNJ46AW> had some hazy recollections of a Slayer concert with <@UGYDCTRST> (not present), but with as many Monster Energy Drinks as he has before a concert his blood pressure increases to a level he’s doing good to be standing much less remembering who attended what.
– And speaking of what Anchorman called “Cookie Monster” metal, <@U076RS8F1DG> had his signature tunes playing for the duration.
– Don’t know if you’ve noticed lately, but <@U0603USPHAS> keeps trimming down and is looking strong out there.
– <@UST30T7FF> represented the Pre-spect crowd well, and even gave me a butt pat, so… you know… I may not have been the King today, but I still feel like a winner.
– <@U01JUGK82TY> and <@U5KHMNAG4> were disappointed but unsurprised at the lack of leg exercises in this workout.
– <@UN6PTD007> was gracious enough to hold back and let a couple of us feel good about our performance.
– <@U079NTF8AP8> is more of a 3 sets of 10 guy.
– <@U087GQFA2FJ> was the WarBaby today and held his own with a bunch of guys that are old enough to be his dad…
This is my report. You could dress it up like Baby Yoda and take it trick or treating in July, but it still wouldn’t get more strange looks than you would if you dispute the truth imbued herein.
subject to verification by <@U07EPGYK92L>’s mustache (see <@U063F72E8M9> comments from yesterday)
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
DORA 1: partner run
– Man makers 50
– Goblet Squats 100
– Swings 150
DORA 2: farmers carry
– Burpees 50
– Squats 100
– Overhead clap 150
DORA 3: Bear crawl
– Bent row right 50
– Bent row left 50
– Curls 50
DORA 4: Farmers Carry
– Merkins 50
– Mountain climbers 75
– SSH 100