We ran in the rain.
WARMUP: Yes
THE THANG: Push/Kb swing ladder 2, 4, 6,…to 20 of each. 10 man makers.
To the hill for a Dora with one lunging while farmer carrying both the other with body weight lunge. Switch as needed with 5 goblet squats each switch til the top. Back down the hill with one partner overhead carry while the other bear crawl switching as needed with 5 press each switch.
Mary for 5 minutes at bottom.
Circle up for a few rounds of kettlebell work
MARY: yes
ANNOUNCEMENTS: yes
COT: yes
– WARMUP: Mosey 1/4 mile around the track
– Dynamic stretches:
– Arm circles (10 forward, 10 backward)
– High knees (20 seconds)
– Butt kicks (20 seconds)
THE THANG: Circuit 1 (2 rounds):
– Run 1/4 mile (moderate pace)
– merkins (20 reps)
– Air Squats (25 reps)
– flutters (30 reps)
Circuit 2 (2 rounds):
– Run 1/4 mile (fast pace)
– alternating jump squats
– shoulder taps
– big boy situps
Circuit 3 (2 rounds):
– Run 1/4 mile (moderate-to-fast pace)
– Mountain Climbers
– Jump Squats
– LBCs
ANNOUNCEMENTS: trash pickup, bethel mens shelter, convergence
COT: prayers around the circle
WARMUP: Run to Holbrook
THE THANG: Rundown Holbrook
MARY: Figure out how to get to COT without running uphill
ANNOUNCEMENTS: Newsletter
COT: 5th Core of Course
When are you considered a professional Q?
WARMUP: None it was chilly :cold_face:
THE THANG: Rucks On and we were off trying to warm up on a chilly morning! Headed towards the Coach’s Box and made a stop at the HWY 21 junction.
Performed Curls, Tricep Curls, Calf Raises!
About face and headed back towards COT! We spotted some ruckers in the wild :stuck_out_tongue_winking_eye: and called them out. We performed another set of reps as we waited for their arrival. We rucked two by two back towards Hwy 160. As the Q called for another set of reps! They split and went on their way. Back to COT with 3.1 miles
MARY: None
ANNOUNCEMENTS: Newsletter, Thanksgiving Convergence, Christmas Party, Bethel Men’s meal serve
COT: stays in cot
Temps dropped a bit so the plan was to keep us moving to stay warm.
WARMUP: Started with SSHinCadenceX50, then moseyed to the loop at the front of the school. While moseying we got in some high knees, butt kickers, & karaoke. We stopped at the wall in the loop.
THE THANG: Following format was used throughout the workout. 2 exercises are called, 1st exercise starts with 10 reps, then perform 9 reps of the 2nd exercise, then perform 8 reps of the 1st exercise, etc… until you reach the count of 1.
At the wall the 1st exercise was Muscle Ups, 2nd exercise was 4 count Diamond Merkins
Moseyed to the benches at the front of the school. 1st exercise was Bulgarian Split Squats ( 10 each leg, 8 each leg, etc… ), 2nd exercise was Jump Squats
Moseyed to the wall at the back of the school. 1st exercise was BallToTheWall Shoulder Taps, 2nd exercise was CDDs.
Moseyed to the playground. 1st exercise was Pull Ups, 2nd exercise was 4 count Wide Arm Merkins.
Moseyed to the loop behind the school. We were moving this morning so YHC had to improvise a ‘filler’ to kill some time. PAX made 3 trips around the loop, at the start and 1/2 way point we performed burpees Lap 1 – 2 burpees at each spot, Lap 2 – 4 burpees at each spot, Lap 3 – 6 burpees at each spot.
Moseyed to the benches located on the side of the school. Back to the previous format. 1st exercise was Butt Touch Pistol Squats, 2nd exercise was Butt Touch Squats.
MARY: Moseyed to COT. PicklePointersinCadencex15, Superman poses, various positions, all held for a 10 count. Did this until we ran out of time.
ANNOUNCEMENTS: Thanksgiving Convergence, Trash Pick Up, Bethel Men’s Shelter Serve, Christmas Party
COT: STK
Stretch, Running, Pain-station, Tire roll & 1Merkin
WARMUP: Stretching, Running,
THE THANG:
<@U0603USPHAS> brought the car in HOT :hot_face: to start our F3 workout.
Had four F3 members from the Waxhaw region. Mad Dog, Hot Yoga, Bottle Cap, and C3P0
<@U01FDRQSQG3> kept <@U063F72E8M9> on the move with his extremely fast pace!
<@U07E0KTT4BV> and <@U07BZNU2HDH> stepped up with the tire :wheel: push followed by a Merkin. Strong work fellas
MARY: Team work and strong running
ANNOUNCEMENTS: praise and prayers around the circle :o:
COT: <@U063F72E8M9> led us out with a prayer
Warmup – none
Mosey to Gold Hill Middle Hill.
Goal was Ladder on 10 light poles at never ending hill in back of school.
Every light pole 5 burpees, 10 squats, 10 big boys.
After run back 3.5-4 miles late we just made 6am COT.
WARMUP:
Quick disclaimer
Mosey to awning
Warmup
SSH
Low and slow squats
Windmills
Merkins
Plank stretching
THE THANG: First event
Merkin accumulator
Under awnings, we went in a semi circle
Adding one merkin every light
Bear crawl MOD
Next round
Burpees accumutor
Same idea add one burpee each light, up to 9, jog or recovery walk is MOD
Grabbed sandbags from Kermit’s truck and dropped them off at corner by ROTC building
For our next act we moseyed over to pull up bars,
Grabbed Cindy’s and went out to street
Ran 7s with pull-ups at top of hill and quads at bottom with added murder bunnies at top of hill from there and back to corner with sand bags.
It was fun.
MARY: n/a
ANNOUNCEMENTS: newsletter
COT: yessir
WARMUP:
Short mosey, found Bonsai, did some warm uppy things
THE THANG:
Mosey to the half wall.
Mosey to the wall:
– 8 burpees at the parking spaces
– Over the wall
– 1 Donkey Kick
– Over the wall
– Continue the series 7/2, 6/3, etc.
Mosey to the light poles:
Obtain a rock. Everyone apparently expected judgement, because everyone grabbed an acceptably large rock to start.
– 10 Bentover Rows with your rock
– 10 curl and directly into an OH Press with your rock
– Run to the first light pole – 5 merkins
– Run back to the rocks and complete the exercises again.
– Run to the first pole – 5 merkins, run to the second pole 5 merkins
– Run back to the rocks.
– Keep going based on time available. I think we got to pole 6
MARY:
We had 5 minutes and went around the circle calling exercises until time ran out.