WARMUP:
THE THANG: Rucked to Harris Street and back. Disrupted Coaches Box along the way.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Slow mosey to the front of the movie theater for SSH, IW’s, Low Slow Squats, Merkins, LBC’s, Peter Parkers, and Windmills
THE THANG: Move to the parking lot for three suicides with LBC’s, Merkins, and Squats at each stop. Then completed a dora of 200 LBC’s, Merkins, and Squats. Mosey back to COT for a few rounds of Mary.
COT: I had to bounce right after naming Riskey Business (has a son named Maverick and the obvious name Goose was already taken)
Attendance was light today. Sawdust is still nursing an injury, so he does his own thing. But it is important to point out that he is still posting! Maximus and Mainframe have signed themselves up for some next level stupid this weekend. So their plan was to stretch and move around a little to stay on taper. That left YHC and Photobomb for the standard Ranch content of the day.
WARMUP:
Moving warmup.
– Mosey to small drop off circle and complete 25 SSH in cadence and 10 windmill in cadence
– Mosey past the playground to the large parking lot. Complete 10 Imperial Walkers in cadence and stretch out the hamstrings (was a little tight after Kitchen Sink)
THE THANG:
Mosey to the back of the Home bleachers.
Ladder:
– 9 pull-ups on the bleachers
– Run to the second light pole on the right in the parking lot
– 1 rep of either a flying squirrel with a plank jack (YHC and bad shoulder) or a Burpee (PhotoBomb)
– Run back to the bleachers and continue the ladder series
Had some shenanigans planned for the field, but those involved some things not ideal for Photobomb’s back issues, so we audibled.
Mosey back to the starting parking lot where we found the rest of the PAX in some strange positions. We stopped short because we didn’t want to get too close.
100 squats together. One guy squats while the other ran the parking lot. 2 laps each and then we switched to a bear crawl chase. One PAX bear crawls while the other runs the loop until they catch the bear crawler and they switch. Remember the bad shoulder, yeah dumb idea.
MARY:
Took turns calling Mary for the final 5 minutes
Thank you Mainframe for the opportunity. One of my favorite AOs!!
WARMUP: ran around big parking lot. Max was right that when you say “he won’t run far, he has boots on”, that’s a bit of a lightning bolt to make you want to run further and faster.
We stopped for round 1 of 11×33 paying tribute to our boy Cha-Ching. 11 burpees, 33 SSH OYO. Kept running back to COT for round 2 of 11×33. Rucks on, sandbags on, 10 squats OYO.
THE THANG: Picked up our kb and headed towards the stop light. Dropped the gear for 20 in / erkins (incline merkins). Grabbed the rucks for 20 shoulder presses.
Headed down the hill with all our gear and stopped half way for 20 tricep extensions (dropped sandbag, kept ruck on). Left kb and put the sandbag on for the bottom of the hill. Bottom of hill with ruck on, AMRAP the sandbag for shoulder presses. Back up the hill to the kb spot.
Drop the sandbag, grab the kb (by the ears I guess) for front shoulder lifts – AMRAP. Reason for the AMRAPs is because we wanted to max out and guys had different weights…and different stopping points.
Gear up and back up the hill to our incline merkin spot at the light. After 20, gear up to the school entrance for the last stop. Drop all the gear, ruck overhead for another 20 shoulder presses. Back to COT to drop the gear, then a lap around the small lot…with round 3 of 11×33. (We did have at least 4 former 1stF Qs present so why not…and then 9 other beasts, all with 1stF leadership qualities and/or current or previous site Q roles.)
MARY: Mixed it up and replaced core work with stretching let in a rotating fashion (core principle #4).
ANNOUNCEMENTS: thanksgiving convergence is on…thanksgiving. Upcoming December CSAUP- be there and get a team.
Do difficult and uncomfortable things! Life is going to throw these at you – why not prepare yourself!
COT: CSPAN style because we all need this.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey and Windmill
THE THANG:
The Motivator
Dora
100 Mercans-Bear Crawl
200 Flutters- Burpie Broad Jumps
300 Box Cutters- Power Skips
Fire Hydrants, Military press
Overhead and Forward claps 30 in cadence
Standing shoulder taps and 2 minutes of planks
WARMUP:
Motivators with a Sofrito sighting
Windmills
Low slow squats
Merkins
THE THANG:
Workout 1
Yog around the outside
1 burpees at each bench
Increase by 1 at each
Workout 2
7s bear crawl/crawl bear at the hill at wep
Jumping Lunges/flutters (each leg)
Jump squats/bomb jacks
Workout 3
Hill sprints across from veterans park x3
Stopping to recover fully at the bottom
Workout 4
Dora
100 merkins
200 American hammers (each side)
300 Mountain climbers (each leg)
MARY:
ANNOUNCEMENTS:
COT:
Definitely dropped the ball on this one and can’t find the video of who was there… I remember JWOW, Twister, Peach Stand and Cake Boss for sure… I think Sugardaddy, Mainframe and Cobra Kai were in the ruck, but I’m missing 6-8 people… sorry! Let me be your warning of a failed backblast!
WARMUP: SSH, Moroccan Night Club, Imperial Walker and Hillbilly Walker.
THE THANG:
Deck of pain:
5-K
Hearts: Squats
Clubs: LBC
Spades: Flutter
Diamonds: Dry Dock
2-4: Burpees
Ace: 1 Burpee and a lap
ANNOUNCEMENTS: The BBQ & Bourbon event was last weekend… 😬
COT: It happened I promise. I probably said something about how I was apologizing in advance for the miserable Backblast that would come in 2 weeks time, and I think I remember Peach Stand saying it was the thought that counts or something and that I shouldn’t beat myself up over it…
This is an accurate telling of everything so help me God…
WARMUP: 44 SSH and some other stuff
THE THANG: partner work
1. Wheel barrow or bear crawl around fountain as we head to pain stations where we did a series of DORAS…
Pain station 2 by Cindys.
44 man makers
50 lunge walks out and turn around about 50 meters
Pain station 3 on railing behind theater. 200 dips
Sprints about 50 meters
Pain station 4 on fountain in front of theater.
100 Derkins
50 bear crawl
Pain station 5. 200 flutters
1 min planks or railing hangs
Pain station 6. 100 shoulder taps
1 min Dead hangs
And planks
MARY: yes, we discussed Male loneliness and how F3 prevents it…
Recent surveys find that both men and women today are suffering an epidemic of loneliness, but that the decline for men has been much steeper. Fifteen percent of men today say they have no close friendships, a fivefold increase since 1990
ANNOUNCEMENTS: lots
COT: done!
WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Strawberry Pickers
THE THANG: Cheese Shredder,
The following exercises were done in groups of 3 with 10-15-20 rep counts: Dips, Plank Jacks, Mountain Climbers, Squats, Step Ups, Calf Raises, Merkins, Derkins, and Carolina Dry Docks. After each round we ran around the parking lot.
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises