4 corners beatdown!

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WARMUP: SSH, imperial walker, super fast windmills,
THE THANG: 4 corners with over head carry in between. 60/40/20. KBS/Rows(RH)/Rows(LH), gobblet squats
MARY:
ANNOUNCEMENTS: dad2dam, Xmas party, etc
COT: prayers or praise from all

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Men don’t ask for (or follow) directions…

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WARMUP:
We did it.

THE THANG:
Mosey over to cinderblocks

Dora:
– 50 overhead presses
– 100 curls
– 150 flutters with press

10s (for 10 years of F3)
– Manmakers and Merkins

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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Don’t worry too much about tomorrow.

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WARMUP: laid the topic talking about kids and uncertain future
THE THANG: we talked about how much we should worry about uncertain future. We came with the conclusion that we need to have faith that God is in control and he will handle what is coming for us in the future. We need to worry about today and try to enjoy everything that we have today.
MARY:
ANNOUNCEMENTS:
COT:

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Falling Over on the Elbow

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WARMUP: imperial squat walkers

THE THANG: ruck around, find out. 3.5 miles
Stopped for a couple step ups, merkins, Bulgarian split squats

Found Dark Helmet at Coach’s Box for his 10 F3 anniversary.

Shuffled back. Cornerstone fell over, freaking YHC out

ANNOUNCEMENTS:
Thanksgiving Convergence (0630 at The Ranch)
Xmas Party (12/21)
D2D10k (1/25)

COT: was held

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4 Corners of Pain With a Side of Taylor Ham

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Quick warmup and an admiration of <@U5CVD8D7V>’s hair game and we were off.

4 Corners of Pain:
4 Corners of the band lot with defending reps starting at 10 and finishing at 1.
Corner 1: Mike Tysons
Corner 2: Squats
Corner 3: CDDs
Corner 4: Flutters

Lined up for 100 yard of alternating bear crawls and linger every 10 yards with LBCs thrown in.
Burpee Broad Jumped our way back 100 yards alternating 10 yard with a walk.

Back to COT for prayers and praises.

JWow

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Leg Day

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Quick warmup on this rainy morn we did a shout out to <@U6RQY6005> with some windmills and another shoutout to <@U028PKR68GJ> for some Polish Mating Dancing :man_dancing: and we were off. Headed to the car loop for some Dora.

Partner 1: Run the car loop
Partner 2:
100 Mike Tyson’s
200 Lunges
300 Squats
400 Flutters

Back to COT for prayers and praises.

JWow

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Boys to Men

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Light attendance at The Sink. I had to modify the workout since I planned a partner workout. Workout started at the front of the school. Four corners around the carpool loop. First stop, Man makers, rows, overhead press, squats. Five reps + 5 reps at each stop.
Next lap, same exercises and rep count except we dropped an exercise at each stop.

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