But what about the blocks?

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WARMUP:

4 minute warning and then a 2 minute warning

Started with mission of F3

Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership

DISCLAIMER

Warmup

SSH/WINDMILLS/MERKINS

THE THANG:

Mosey to pull up bars

Went over 5 core principles

3s
(or 4s as I was informed)

Pull ups
Kraken burpees at bottom of hill

10 min

Webb

Chin ups x 1
Mike Tyson’s x 4

4 rounds increasing every round

10 min

Take cindies to benches

Overhead carry

Tabata

Derkins
Blockee step ups each leg
SSH
Irkins
BSS- Bulgarian split squats
Each leg
Derkins again

10 min

Leave blocks

Indian run around parking lot
Ending at ROTC
Lazy Dora

Wall sits while 1/2 the group runs to retrieve 1/2 the blocks
On wall Cindy stays in motion (in hindsight I could’ve split the groups more effectively to leave them closer together to pass block more easily)

10 min

Bear crawl back to COT
MARY:

Bandcamp took the newer pax through MARY counting exercises
ANNOUNCEMENTS:
Trash pickup, Tortoise & Hare, Murph

COT: yes

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Hills and Thrills

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WARMUP: Jog a lap with some butt kickers. SSH, MC, merkins, Willie mays Hayes, Moroccan night clubs.
THE THANG: mosey to the pull-up bars. 3 pull-ups each. Everyone else doing squats while waiting.
2 rounds of 10 incline merkins/derkins, 10 step ups each side, 20 dips.
Hill work with big boys and flutters.
Loop back to the main lot for Standard Dora – 100 merkins, 200 squats, 300 LBC’s.
More hill work with bear crawls, lunge walk, and burpees.

MARY: 7 minutes or Mary to finish.
ANNOUNCEMENTS: read your newsletter.
COT: welcomed FNG Teen Spirit.

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Snake pit Poker

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WARMUP: side straddle hops, windmills, Broga, overhead claps, merkins
THE THANG: poker :hearts: :diamonds: :clubs: :spades: multiple exercised based on what card you draw
MARY: flutters, wheezy Jefferson, heel touches, LBCs
ANNOUNCEMENTS: newsletter
COT: Ms and new jobs

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Fire At The Colosseum

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WARMUP: Mosey to small parking lot at entrance, then SSH, Windmill, Imperial Walkers, Moroccan NC, and Strawberry Pickers and Mosey back to blue benches
THE THANG: At blue benches, we did 3 Rounds of Merkins, Incline Merkins, and Derkins starting with 5 reps each, then 10 reps, and ended at 15 reps. Then we Mosey to the basketball courts and performed 7s with Burpees and Jump Squats with the mode of transportation being a bear crawl and then Mosey back. After, we picked up a boulder and performed curls, Lunges with a twist, and chest press started at a light pole with 5 reps each, then walked to the next pole and did 10 reps of the same, and finished at the third pole with 15 reps. On the way back we stopped at each pole and did triceps with reps starting at 5, then 10, and finished at 15. After putting down the boulder, we Mosey back to COT.
MARY: She did not appear, as she had too much fun the night before at Cinco de Mayo.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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?

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THE THANG: We hit the turf field at PK Middle for some pick a ticket from the bucket running. Got in 2.5 miles all said and done. Great work and mumblechatter. All enjoyed.

ANNOUNCEMENTS:
Fogerty is your host for Adopt A Highway F3 trash pickup this Saturday at Harris Street Park. 07:45. Great fellowship opportunity and community service.

Dojo is interested in having you sign up for the Canoli Run, one week from this Saturday.

COT:
We had one Pax share a pretty critical situation that needs prayer and love.

Many pax have graduation, college and high school.

Always a pleasure to be in the gloom

-30-

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Track/speed for old men

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WARMUP: run 1 miles to the track at Forest Creek
THE THANG: 100m x 4 with 100m recovery (5k pace), 200m x 4 with 200m recovery (5k pace), 400 x 3 with 400m recovery. Them jog back to COT for 0.75m. Total miles 4.75m
MARY:
ANNOUNCEMENTS:
COT: praise for patients, pray for mental health, pray for work.

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Big 5-0

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Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.

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