The rain held off for a run to river district and back.
Prayers for Rainmaker’s gma who is in treatments for cancer. For our kids in the workforce who are growing.
WARMUP: SSH
THE THANG: massage gun while we check out the 8 blockers then Broga with some spice.
MARY:
ANNOUNCEMENTS: Bossman represent at the dam2dam bar this weekend.
COT:
WARMUP:
Emphasis on hamstrings and shoulders
THE THANG:
Mosey to 4square courts:
Burpee broad jumps in clockwise direction from square to square inside a 4square court (2 pax per court) with sets of 4, 6, 8, and 10. Core exercise between sets.
After first round: people’s chair with shoulder mobility exercises then calf raises while sitting, balls2wall with shoulder taps.
For second round of burpee broadjump set going counterclockwise.
Mosey to parking lot behind school for sprints. 2 teams of 4, 40yd dash relay. Finish when each PAX has 3 sprints complete.
Mosey to picnic tables for step ups.
COT:
For those of us that pray before a meal, what do you pray for?
Do you pray in thanksgiving asking your consumption be blessed with nourishment? Did you do your best to provide yourself and others you feed with nourishment? Is the meal a source of comfort and that’s what you are hoping the meal be blessed with? Be intentional.
Thought two: Pick something that you do every day that you can take for granted. Pray before you do it, like you would for a meal. Be thankful and use the resources presented to you with intention.
It’s time to head to school or maybe even back to school for some continuing education credits.
If you haven’t Qed, if you’ve Qed a tad, if you’ve Qed a few and want to add some pizazz to your next weinke, then Q-School 101 is for you. Band Camp is leading a tour-de-force course on the nuts and bolts, ins and outs, brass tacks, and the tidal wave of minutiea that go into creating, executing, managing, and adapting the leadership opportunity that is Qing an F3 workout.
If you’re a Site-Q, if you’ve been a Site-Q, if you’ve delusions of grandeur, then Q-School 601 (graduate level) is where you belong. Slapshot is going to bring the the power play and guarantees afterwards you will lead with a hat trick of all 3 Fs.
Both the 101 and 601 will launch from the following AOs on the dates listed:
2/21 – Ballroom (Tues)
3/30 – Matterhorn (Thur)
5/1 – Honey Badger (Mon)
6/14 – Bushwood (Wed)
More dates to come in the fall. Stay tuned. Keep EHing, encourage the FNGs to make a second/third post, support the VQs, and let’s get after the business of being better.
WARMUP: none – ruck shuffle 1/4 mile
THE THANG: every 1/4 mile – ruck merkins, squats or manmakers. Almost 2.5 miles total.
MARY: no time for it – had miles to cover
ANNOUNCEMENTS: we’re made
COT: YHTBT
Hip Hop Hooray (Name O’rama Video)
We had 9 HIMs post @theyard for an old school Hip Hop Hooray, playing cards beatdown with a Boogie Down Productions Old School straight up Hip Hop soundtrac :
WARMUP: Abe Vigoda, Breakdancing Merkins, Cherry Pickers, Drill Instructor, Flying Squirrels, Imperial Squat Walkers
The Thang:
Mosey to Light Pole #1- Pick a Card/workout 3x
Mosey To
Light Pole #2 Pick a Card/workout 3x
Mosey to
Light Pole #3 Pick a Card/workout x3
Picking a Royal card- 20 reps
Picking a card #-10 reps
Picking an Ace-100 reps
Backward Lunge, Backward Run (NUR), Burpees, Bulgarian Split Squats, Calf Raises, Merkins, Mountain Climbers, Oblique Crunch, Plank Jacks, Rosalita, Smurf Jacks, WW II Situps
COT
Old School Hip Hop FNGS:
Afrika Bambaataa-Planet Rock
2 Pac-Changes
Biz Markie-Just a Friend
Coolio-Gangsta’s Paradise
Fat Boys-Fat Boys
House of Pain-Jump
Ice Cube-It was a Good Day
KRS -One-Step into A World
LL Cool J-Mama Says Knock You Out
MC Search-Here it Comes
Naughty By Nature-Hip Hop Hooray
Rob Base-It Takes Two
Tone Loc-By popular request by Tater!!
After the standard detailed disclaimer by YHC, short mosey to warm-o-rama
WARMUP:
All below excercises in cadence,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
THE THANG:
After Warm-o-Rama, run to the benches for,
50 Step ups OYO
Run back to the running track area for,
Toy Soldier/ Run back to start
Lunge Walk/ Run back to start
Karaoke Walk/ Run back to start
Side Run/ Run back to start
Then for some partner Dora work with two teams.
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers
MARY:
No time for dedicated Marys at the end.
ANNOUNCEMENTS:
Coffeteria and D2DB10k Packet pickup
COT:
Prayers for family and friends
WARMUP: SSH, MNC, Cherry Pickers, Chest stretches
THE THANG: First Round: 7 stations with running in between: Station 1: 50 regular merkins
Station 2: 50 Squats
Station 3: 50 wide arm merkins
Station 4: 50 Squats
Station 5: 50 diamond merkins
Station 6: 100 IC flutter kicks (400 single count)
Station 7: 20 burpees
Round 2: Starfish routine – 10 burpees every time in the center; 1st station – 50 merkins, 2nd station – 50 squats, 3rd station – 50 pike presses (CDD), 4th station – 50 IC flutter kicks (200 single count),
Round 3: 7s with regular merkins at one end and IC flutter kicks at other end.
Totals: 221 merkins, 150 squats, 171 IC flutter kicks, 50 pike presses, 20 American Hammers, 1 to 2 miles of running.
MARY: 20 American Hammers and approximately 1 minute of heels 6 inches off ground
ANNOUNCEMENTS: d2db10k
COT: Prayers lifted and thanks to God for letting us do the F3 madness.
Thanks to Uber for letting me lead the workout this morning.
Couldn’t make the D2DB10k time slot, so we ran it early. Fish dropped us off at the starting point and headed back to meet us at the finish after some rehab work on his calf.
Bandlands is fast and brought coffee.
Maximus stuck with YHC and I ran faster for it.
Esso proved the master of his back.
—
Band Camp dismissed
a few PAX arrived early to get some extra credit before 0515 start. It was a chilly morning with icy spots around campus this morning.
Dam2DamnBar is tomorrow so this workout was designed to get PAX primed and ready to run fast times at the race.
WARMUP:
dynamic – including high knees, toy soldiers, butt kickers, walking lunges
circled up for (IC) WMs, arm circles, OH claps
continued the dynamic warmup with karaoke variations on the way to the pullup bars.
3 rounds of Cindy (5pullups, 10merkins, 15 squats) to finish off the warmup
THE THANG:
Mosey towards backside of Sugar Creek Elementary and get on FarmHouse Dr out towards the big abandoned skyscraper and then back.
every 1/4 mile stop and plank for 6. Once 6 was in perform IC exercise (mostly merkins but sometimes squats when too many cars passing by) and then perform a different stretch/broga type movement
total of about 2.5 miles of running
MARY: about 1.5 minutes worth of Low slow squats to get us to 0600.
ANNOUNCEMENTS:
PAX continue their acceleration and making good progress on weight loss goals
COT:
prayers for D2DB runners and volunteers this weekend
Bodywash- I remember running with you at Clydesdales before I knew what to think of F3. You were the first to schedule me for a Q and really helped me get comfortable in this group. STL got my VQ but Varsity was my first bootcamp Q – Appreciate you and the awesome job you have done managing the site.
-Badlands