WARMUP: Suggested Da Zippa and off we went.
THE THANG: Jekyll and YHC trenched out on a Ruck of the Zipper route. Tiller headed out on a run. The rain kept increasing its pour as we went on.
MARY: N/A
ANNOUNCEMENTS: Cannoli Run! GET TO DAWN PATROL!
COT: Of course.
Mist and drizzle at 0445 but it was raining hard at my house so I knew we were going to get wet.
WARMUP: rucks off, yogging around parking lot and warm-a-rama including plank and various doggy-named stretches, in-cadence SSH, Windmills, MNCs then ruck on and walk around parking lot
THE THANG:
3 sets of 11s with shortening travel distances
Set 1:
Ruck on
Ruck shuffle full length of parking lot
Merkins on one side, squats on other side
Set 2:
Ruck off
Suit case carry between first two parking lot jut outs
Squat thrusters on one side, bent over rows on other side
Set 3:
Ruck off
Bear crawl ruck pull throughs on field between fence and random pile of clothes
Manmakers on one side, curls on other side
MARY: no time
ANNOUNCEMENTS: shovel flag handoff to Falcon Crest
COT: yup
WARMUP: A lap around the parking lot with SSH, windmills, tappy taps, MNC, and LBAC
THE THANG: Started with 7s in front of the Indian restaurant. We used the dry patch under the trees by the pet groomer with one BBSU and 6 burpees in the cloud of curry and garam masala. Mostly running but bear crawls were mandatory for 1/2 of the way back to the trees.
We then hoofed it to the fountain for 11s. On the bottom we started with 1 CDD. We ran up the hill to the second driveway of the fire station for 10 dips. Everyone finished!
Time was running short so after a walking 10-count or two “All Out” was called to the traffic circle on the other end of the apartment complex. Plank until the 6 and 10-count when everyone was in position. Mosey back to CoT and DONE!
MARY:
ANNOUNCEMENTS: Things are happening all over the Fort. Do them.
COT: When we got back to the flag the rain was pouring harder than during the workout. Senator Tressel had to skedaddle as is often the case and we bid him adieu. For the rest of us, YHC expounded on the 2nd core principle, that we are open to all men, and ended in a prayer that the men we had there would go out and make the world a better place without agenda.
WARMUP: mosey to Withers Hill, found cover at church awning- childs pose, upward dog downward dog high plank variation of high plank exercises in cadence including peter parker, plank jacks, shoulder taps, parker peter, merkins (all 6 counts), childs pose
THE THANG: 11s with a partner… NUR up Withers Hill, 10 (double count) partner clap merkins, RUN down Withers Hill, 1 curb burpee… repeated this until 6 partner merkins and 5 burpees…. MOSEY to Print Shop
Obstacle course- hand walk across parallel bars, dips x5 at the end, alternate 5 chin ups and 5 knees to chest at subsequent pull bars, jump at tap the monkey bars (opted not to swing on the wet monkey bars), once finished, complete 5 forward lunges each leg, 5 backward lunges each leg, 5 side lunges each leg…. repeat obstacle course with 3 reps as the count, MOSEY back to COT
MARY: yes, sorta
ANNOUNCEMENTS: Read your newsletter.
COT: WE CAN DO HARD THINGS! YOUR KIDS CAN DO HARD THINGS! GOD WILL GIVE US HARD THINGS! amen
3 out running the rain through Massey for 5 miles.
We reversed the aging process through short bursts of intense energy expenditure (three specific throwing bells exercises with a subsequent yog – soft j) followed by brief intervals of recovery (broga stretching). There’s been studies ya know.
We focused on form because the faster you went the more burpees and flutters you had to do waiting for The Six (which just so happened to be YHC….[ahem]).
We did this for four rounds. Then we ended by giving up all effort. We started the day with mindfulness….which was nice. Aye!
WARMUP: we gathered in the “rain” because it wasn’t really raining or lightning at this time. We ran over to the corner where the elementary and middle school split off and did: SSH, windmills, cherry pickers, low slow squats, merkins, mountain climbers, up and down dog and then mosey’d to the circle.
THE THANG: We played 4 corners with the giant circle tot he middle school. At each corner for round 1: 25 merkins, 25 squats, 25 four count flutter. We did this at each “corner”.
Round 2, 4 corners: 25 CDD, 25 lunges single count, 25 double count Freddy mercury and his silly bicycle.
Round 3, 3 corners because we ran low on time: 5x5x5 of diamond, wide arm, ranger merkins, 10x10x10 calf raises out, reg, in, 20 LBCs.
we talked about feeling, how Slash works out standing up to avoid laying on the wet ground, and how Flipper wished we could just do pushups the entire 45 min.
MARY: not today mary
ANNOUNCEMENTS: newsletter
COT: always
WARMUP:
THE THANG: The coverage was 4.25 miles to 8 miles.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: childs pose, upward dogdownward dog variations, merkins/peter parker – repeat
THE THANG: RUCKS/WEIGHTED VESTS ON
[KB rows x10 each side, merkins on bell x10 each side, squats with KBs or 40# steel poles – run to end of lot and back] repeat x5
[steel pole curls x10, steel pole bench press x20, KB swings x30 – run to end of lot and back] repeat x3
MARY: yeah
ANNOUNCEMENTS: is going on a summer tour to all the Monday AOs – Q and location announced Sunday evening – bring your ruck and weighted vest
COT: Tiller’s got love for F3. We’ve got love for Tiller.
WARMUP: no
THE THANG: running
MARY: no
ANNOUNCEMENTS: yes
COT: yes
Sign up for the Cannoli Run
Looks like we made it,
Barry Manilow