WARMUP: not even a chance
THE THANG: run to the end of trinity ridge – dream about what people must do to live in such big houses
MARY: never met her
ANNOUNCEMENTS: newsletter
COT: yup
Turned 41 today… 1 year anniversary of becoming a man they say.
WARMUP: train going through town at 0510 caused a few late arrivals. Did pledge and then 41 ssh IC while the stragglers got parked and over to the flags.
THE THANG:
run .25 miles over to WEP playground, Al Gore for the 6.
Run the 0.6-mile loop around WEP, then:
41 squats
Run the 0.6-mile loop around WEP, then:
41 pushups
Run the 0.6-mile loop around WEP, then:
41 bench step-ups
Run the 0.6-mile loop around WEP, then:
41 walking lunges
Run the 0.6-mile loop around WEP, then:
41 mountain climbers
Run the 0.6-mile loop around WEP, then:
41 reverse merkins with swings
run .25 miles back to CoT for a total on the morning of you guessed it… 4.1 miles
MARY: planned for 41 LBC IC but only got to around 25 before 0600 hit
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: Orange Theory w Shield
THE THANG: loops around Kingsley
MARY: Plank
ANNOUNCEMENTS: yes
COT: yes
WARMUP: Skipped it
THE THANG: Bag of Burdens
One guy travels with sandbag the other 6 do AMRAP of the below.
Merkins
American Hammers
Squats
Flutter Kicks
Plank
LBC’s
Shoulder Taps
Cycle through 3x
Truck Tire
6pax lift the truck tire while one does burpees. Do a little traveling with the tire and get splashed with water.
Walls
Partner up. One pax does variations of wall sits the other does a variation of merkins
Double cindy carry farmers walk 100 yards and back. Swap with partner when you need help.
Dips
2nd F: HELP
Every man carried something heavy today. Every man eventually got relief when someone else took it. Life works the same way. The strongest men aren't the ones who carry everything alone. They're the ones humble enough to ask for help and mature enough to hear the truth when it's offered.
MARY: Dips
ANNOUNCEMENTS: NEWSLETTER
COT: 2nd F
WARMUP: Non existent
THE THANG: Super simple…running with push-ups, V-ups and American Hammers.
At every stop, the PAX would perform:
5 V-Ups, 10 Merkins, 15 American Hammers
Here's the route we took:
Up Massey and R/T Harris St.
Stop at Church of the Nazarene for the prescribed exercises (PE).
Continue down Harris St to the entrance of Harris St park for PE.
Head up Jackson St and stop at the intersection with Sidney Johnson St for PE.
Continue up Jackson St to the intersection with N. White St. for PE.
L/T onto Clebourne St into FMRX for PE.
Continue on Clebourne to the intersection with Springs in the public parking lot for PE.
Continue down Springs to the end for PE.
R/T Summersby St to Unity for PE.
Run up Unity to the intersection with Hill St for PE.
Run up to the Post Office parking lot for PE.
R/T Tom Hall back to the public parking lot for PE as time permits.
Back to COT.
MARY: See above.
ANNOUNCEMENTS: Lots.
COT: Like they do.
WARMUP: Blue took the reins and rocked his first leadership effort as a pax of The Fort! SSH, Windmill, Merkin, etc
THE THANG: Pax moseyed to the parking garage at Sunbelt Rentals (The Forbidden Zone according to OldBay) and split into two teams
Cindies were available for some weighted exercises at the top level
Bottom level was used for Core exercises
Teams took turns completing one exercise with 10 reps at the top while other team did a continuous core exercise at the bottom. Then the teams swapped. Then swapped again and continued to the next exercise.
Pair 1 = Squats (top) & Balls to wall (bottom)
Pair 2 = Swings & People's chair
Pair 3 = OH press & plank
Pair 4 = Bent over rows & Flutters
After the first round, pax paused to hear about Every Second Counts from "The Bear" on Hulu. Then teams tackled a second round of the same series at a faster pace.
Teams gathered for one final pair that included Man Makers at the top and American Hammer at the bottom.
Mosey back home
MARY: Completed throughout the workout
ANNOUNCEMENTS: Trash pickup 0745 at Harris St Park on Sat 8/22, VQ by Blue at Dawn Patrol on Tue 9/8
COT: Yes!
Pax offered many compliments to Blue on this solid cadence count and terminology during the warm up. He was completely unflustered by Twister's heckling immediately to his right. While he's not a professional today, Blue clearly tapped into his prior professional status as a US Marine many years back. Well done!
Thanks to Site Q OldBay for indulging a little extra risk in exploring the Sunbelt parking garage. The Flock cameras were in full view, so perhaps he's not completely out of the woods yet. Show up next Thur to find out!
The pax pushed through a steamy morning with Cindy offering few complaints. Not sure if that's a good thing (the lack of complaints), but I know everyone was drenched at COT and we covered the major fitness elements.
"Every Second Counts" was the mantra for the staff in the TV series "The Bear". For the most part, it drove a mindset of performance on a consistently high pace, so it seemed an appropriate theme for an F3 workout. At the same time, it can also be heard as a theme for Presence (ie, living in the moment) and can thus be a theme across all elements of life. Where could this apply in your life?
Thanks to all for their Presence today and to Old Bay for the invite!
#KeepPosting
Changeorder wrote it out in chalk at the ballroom if you wanna see the workout.
WARMUP:
SSH
Imp Walkers
Moroccan nightclubs
Michael Phelps
Squats
Merkins
Broga
THE THANG:
Ladder interval up downs
Merkins and Squats
MOT Bear Crawk
LBC Jump Squats
MOT Lunges
Dora with shared bag
Merkins
Big boys
Imp Walkers
Carolina Dry Docks
Dips
LBC
50
100
150
Mosey w bag back to COT
MARY:
Stretching
ANNOUNCEMENTS:
Pizza
COT:
Prayers for family and health
WARMUP:
SSH
Imp Walkers
Moroccan nightclubs
Michael Phelps
Squats
Merkins
Broga
THE THANG:
Ladder interval up downs
Merkins and Squats
MOT Bear Crawl
LBC Jump Squats
MOT Lunges
Dora with shared bag
Merkins
Big boys
Imp Walkers
Carolina Dry Docks
Dips
LBC
50
100
150
Mosey w bag back to COT
MARY:
Stretching
ANNOUNCEMENTS:
Pizza
COT:
Prayers for family and health
Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder
The Thang:
1. Dora: Partner up. One works, one runs to STOP sign and back. Switch.
Exercises:
50 Burpees
100 Leg Ups
150 Tricep Dips
200 Squats
MARY: She likes to show up when Dora is there
Flutter Kicks – 20 IC
American Hammers – 20 IC
Hello Dollies – 15 IC
Freddie Mercuries – 15 IC
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises