WARMUP: yes
THE THANG: the Willy – squats, swings, merkins, pull ups, run x 10 rounds
MARY: it was good
ANNOUNCEMENTS: newsletter
COT: family, marraige
WARMUP:
SSH, windmill, low slow squats, butt kickers, high knees, soccer hips
THE THANG:
Perform an exercise at a column, then move down two columns and perform the next. Repeat this twice. Run back to the beginning.
Round 1, 3, 5
Side lunge – 10
Jump squat – 10
Mode of transportation was bear crawl
Round 2,4,6
Merkins – 10
CDD – 10
Mode of transportation- lunge walk
Round 7, 9
Leg raises – 10
LBCs – 20
Crawl beat
Round 8, 10
Dips – 15
Can’t remember
Lunge walk
Finished with airborne hip exercises
MARY:
ANNOUNCEMENTS:
COT:
YHC was honored to lead the Pax at Q School at Ring of Fire. T-claps to Cake Boss for leading this monthly event in an effort to standardize the Q across the region. While well suited for FNGs as part of the onboarding for the Fort, Q School represents an opportunity for all Pax as being the Q represents a leadership opportunity and leadership requires practice.
WARMUP:
After reviewing this disclaimer, YHC instructed the Pax on leading as a Q as part of the responsibility to positively influence himself and others. Within this responsibility lies trust that the Pax will follow the Q until the he leads them beyond reason until an unsafe environment or without proper instruction.
Mosey to NaFo band lot for COT and review of cadence counting
SSH x 20
Mtn x 20
IW x 10
CDD x 10
MNC x 10
Merkins x 10
THE THANG:
The next discussion focused on preparedness as a Q and focused on the following:
– Reading backblasts
– Simple in design
– Scalable
– Challening effort across all fitness levels
Mosey to end of the lot for “lazier Dora” which included an explanation on Dora from Harry Caray.
Partner Up
100 merkins alternating by 10 while other partner holds plank
Run to flag pole and back
200 Squats alternating by 20 while other partner holds Al Gore
Run to flag pole and back
300 LBCs alternating by 30 while other partner holds protractor aka 6 inches
Run to flag pole and back
Next up a discussion on Vision and Articulation and a reference to Exhortation.
Mosey back while stopping for “Death By” for burpees.
Every minute counts go from 3 to 6 to 9 to 12
MARY:
Finished with 10 Big Boys
ANNOUNCEMENTS:
– Wine Dinner
– Bethel Men’s Shelter
– Jaeger
COT:
We went around the Pax “CSPAN style” expressing gratitude and prayers across jobs, healing, children being saved and our parents. YHC was blessed by the presence of these men today and hopefully each feels challenged to be the light for the remainder of the day.
14 at the Sink this morning survived a surprisingly difficult beatdown. Conditions were not terrible for February (40s with a breeze). Here’s what we did.
Warm Up
– 10 Low Slow Squats (IC)
– 10 Merkins (IC)
– 10 Mountain Climbers (IC)
Mosey to Gold Hill Rd.
– 5 Manmakers
– 10 Overhead Press
– 15 Curls
– 15 Squats
Mosey to Hubert Graham
– 5 Manmakers
– 10 Overhead Press
– 15 Curls
– 15 Squats
Mosey to Waterloo
– 5 Manmakers
– 10 Overhead Press
– 15 Curls
– 15 Squats
Mosey to Revere Cove
– 5 Manmakers
– 10 Overhead Press
– 10 Curls
– 15 Squats
Mosey to the Traffic Circle
– 5 Manmakers
– 10 Overhead Press
– 10 Curls
– 15 Squats
Mosey to Waterloo
– 5 Manmakers
– 10 Overhead Press
– 10 Curls
– 15 Squats
Shuffle back to COT
2.1 miles, 30 Manmakers, 10 Overhead Press, 75 Curls, 90 Squats
NMM
This workout was simple, but not easy. I’m not sure what made it difficult – it was only four exercises done six times over a couple miles, but I think I’m going to feel it later. The beauty of its design was you had the opportunity to converse with the guy next to you between sets and see what is going on in his world. I heard laughs, grunts, celebrations, and struggles. Men shared their hearts but still put in the work. That’s what this is all about – asking the guy next to you how he’s doing. Listening to what he says and note what he doesn’t say. Men suck at asking for help. The signs are there if we know where to look. My encouragement for you is to reach up when you need help. But also, reach down when you have help to give. F3 has the opportunity to literally save lives if we will pour into Fellowship and Faith as much as we do Fitness. Strengthen yourself mentally and spiritually as much as you do physically. Do that and we will change the world: one household at a time.
Aye!
IJ
WARMUP:
SSH
Imp Walkers
Moroccan Nightclubs
Michael Phelps
Merkins
Brings
THE THANG:
Mosey to parking lot
Bear crawls with compounding mountain climbers (2 every 2nd spot additive) and merkins (1 every 2 one spot)
Dora
Up hill entrance (1 runs other does exercise except those marked together)
10 Merkins together
100 Low Slow Squats
20 CDD together
200 Flutters
30 Plank Jacks together
300 LBCs
Run up hill 5 burpees at middle of hill up and back
MARY:
Was done, hammers, toe touches and shoulder touches
Stretch
ANNOUNCEMENTS:
Jaeger
Coveegence
Bethel men’s
COT:
Rainmaker travel to funeral
Overall health
WARMUP: None
THE THANG: Rucking
MARY: She wasn’t there
ANNOUNCEMENTS: Last call for wine tasting and dinner at Epic
COT: Prayers for family and career decisions
WARMUP: Ran over to CRHS via The Dominion hood
THE THANG: Tracks were locked up, so we used the parking lot outside the football field to do 400m ladder intervals speed work
1 lap hard (5K pace or faster), 1 lap off (easy pace, just don’t walk it)
2 laps hard, 1 off
3 laps hard, 1 off
4 laps hard, 1 off
Then decend back down to 1 hard, 1 off
Most got in at least 4 miles total. Solid work by everyone.
MARY: none
ANNOUNCEMENTS: read the newsletter and get involved!
COT: a lot of P&P lifted up.
Thanks Time Machine for the opportunity to lead.
SYITG. Blessings,
-NASA
WARMUP:
Imperial Walkers
Low slow squats
Hillbilly Walkers
LBC
Plank with some stretching
Mosey to front of school
12 Dips
5 step ups each leg
3 rounds
Mosey to back of school
Wall sit while 1 PAX goes up and down stairs
20 quick steps
5 irkins
15 quick steps
5 irkins
10 quick steps
5 irkins
THE THANG:
Mosey to football field
10 squats
Lunge walk 10 yard
10 merkins
Mosey back to goal
10 squats
Lunge walk to 20 yard
10 merkins
Mosey back to goal
Rinse and repeat to the 50
2nd round
Same distances
Reverse lunge walk
Sumo squats
Plank jacks
Reverse mosey to goal line
MARY:
Freddy mercurys
Rosalitas
Protractor
ANNOUNCEMENTS:
Read Newsletter
COT:
By not accepting God’s free gift of Grace we trample on the sacrifice he has provided for us.
Let’s instead honor the sacrifice and accept that free gift which is in our best interests :pray: :fire: :point_up_2: :raised_hands:
WARMUP: Mosey to the backside of HT to enjoy the smells and do some warmup exercises – SSH, windmill, imperial walkers, hillbilly walkers, cherry pickers, Moroccan nightclub, merkins.
THE THANG: Mosey back to front parking lot. 7 of diamonds but with 3 corners instead of 4 so 7 of triangles? First lap was 7 merkins at each corner, 14 squats at each corner, 21 flutters at each corner, and then 28 LBCs at each corner. Mosey to side of HT for wall squats with bear crawls and crawl bears while we all mentioned a goal, word, or area we were working on this year. Mosey to auto shop and then dora – 50 step ups (each leg), 100 inclined merkins, 125 dips and then mosey back to flag.
MARY: American hammers, hello dolly, and some frog workout which felt like gas pumpers.
ANNOUNCEMENTS: Pints and padres tonight, wine dinner, and mens shelter later this week, upcoming convergence and jaeger in march.
COT: A few prayer requests. Ended in prayer.
WARMUP:
SSHx20, Hillbilly Walker x 10, Imperial Walker x 10, Merkin IC x 10, Plank toe touches IC x 5
THE THANG:
Ran up the hill
Did the following exercises EMOM.
– Run down and back up the hill EMOM for 10 min
– 15 merkins EMOM for 10.
– 30 squats EMOM for 5 min then down to 20 squats EMOM for the remaining 5
– 5 flying squirrels EMOM for 10 min.
MARY: None
ANNOUNCEMENTS: newsletter
COT: