2 men and 0 kitty cats came and split the Q for a #HAF burner.
– Ruck, 60# bag, 35# KB, CMU
– Lots of moving fast with heavy stuff
– Lots of reps lifting said heavy stuff
Next time, you should come and choose the harder thing.
With a early morning text from Punch List, WWL and I decided to split the Q. He hasn’t Q’d in a while(minute) so I figured I’d take the first part.
WARMUP: mosey to back of HT and down grass hill. Triangle up for the following exercises:
MNN
LSS
Imperial Walker
Hillbilly Walker
Downward dog/honeymooner
6 mins are up and pass the Q to WWL.
THE THANG: Hill repeats x5 with 5 burpees at the top. Nothing on the bottom. Mosey to parking lot. Stop for LBCs, flutter kicks, rosalitas, hello dolly. Start 11s with burpees then bear crawl with squats at the top. Lunge walk back.
MARY: never met her
ANNOUNCEMENTS: read your newsletter
COT: stays in COT.
WARMUP:
Mosey around big loop in front of school and broke it up in 3 stops. 1 – 10 Merkins / 2 – 10 Merkins, 10 Squats / 3 – 10 Merkins, 10 Squats, 10 LBCs. Second lap: 4 – 10 Merkins, 10 Squats, 10 LBCs, 10 Lunges / 5 – 10 Merkins, 10 Squats, 10 LBCs, 10 Lunges, 10 Mtn Climbers / 6 – 10 Merkins, 10 Squats, 10 LBCs, 10 Lungers, 10 Mtn Climbers, 10 Monkey Humpers
THE THANG:
11’s with Bomb Jacks and HR Merkins. 10-1, 9-2, …. you know the rest.
At a relatively narrow section between curbs: bear crawl to other side, 5 merkins, crawl bear back, 5 V-ups. Repeat for 5 rounds. Mosey another loop around parking spots.
MARY: Finished up with a few minutes of Mary. Dealers choice style.
ANNOUNCEMENTS: Sorry this is brief but Band Camp’s badgering finally got to me.
It was a glorious 75 degree gloom today, complete with humidity and dew. The air was saturated from the storms overnight. Along the ride there was a Shield & Splinter sighting – running all the way from Regent Park. Animals.
YHC rolled into the AO in a good mood, made even better by the sighting of Dirty Harry waiting in the parking lot. To top it off, Albatross showed up the day after his FNG post. The man’s got gumption.
Start
Disclaimer was disclaimed, then we walked through the 5 core principles. YHC was excited to deliver the pain this morning.
COP
SSH x 34 IC
Merkins x 7 IC
Six Count Burpess x 5 IC
Jump Lunges x 8 Each Side
Weinke
Quick mosey to adjacent lot.
ASS WEBBS
1 Squat : 4 Squat Pulses up to 10:40. The PAX dropped it like it was hot.
Walk Like an Egyptian
This is a lunge hold Indian run. Take a step in a lunge, hold it, PAX in rear sprints to front. Step forward with other leg, hold while PAX in rear sprints to front. Repeat until you arrive at your destination.
Luckily our destination was only 50 or so yards… but the burn was felt.
BEARPEES
1 6-Count Burpee : 4 Bear Crawl Steps up to 10:40. YHC called the cadence throughout to keep the PAX together.
Mosey to field to complete final iteration.
JACK WEBBS
1 Merkin : 4 OH Claps up to 10:40. The shoulders were on fire for the duration of this iteration.
5 Min of Mary
Protractor into Rosalita’s x 10
Flutters x 10
American Hammers x 10
Gas Pumpers x 10 (at the discretion of Dirty Harry)
NMM
Today’s workout was pleasant – most would disagree – but the mutual suck endured alongside my brothers quickly became fun for YHC. I wanted to cut the movements short multiple times, but we don’t wake up at 0430 to half ass it.
I’ve been struggling to post as of late, and to be honest I am not happy with myself about it. I ran into Esso on Monday at Publix, and the camaraderie gained from posting quickly translates into the world a sense of community and belonging. He promised he’d come to my Q, and much to my delight, he did as he said. This community we have in F3 is not to be taken for granted, even by a kotter like myself. I am better when I post. Not only because of the 1st F. It’s because of the 2nd F that we all enjoy so much, followed by the 3rd F in putting our community and faith above ourselves. We push each other to be better daily. It starts with showing up.
Who is in your world that would benefit from this?
Announcements
Bethel Men’s Shelter tonight – and every first Thursday of the month. Hit up Poppins for info.
Prayers & Praises
Larry & Patty Pettus
DH’s Father in Law – Roger
Splinter’s friend getting herniated disc surgery
Albatross’ weekend trip to Chucktown and him focusing on getting his thoughts straight
Poppins – thanks for bringing me out to lead at The Ranch.
Punch List out.
WARMUP:
Rucked around the back of Earth Fare while laughing at STL. Did a few of the typical warm up exercises.
THE THANG:
6 rounds with 3 stops along the way.
1 round was complete when you returned to the beginning. Each time you passed the middle island you had to perform exercise
1st island – beginning (10 squats)
Middle island – 5 merkins
3rd island – 10 each arm – ground to overhead press (single arm)
When done all pax completed 60 of each exercise.
To wrap up time we tucked up to the bank and back around the perimeter of the AO.
THE THANG:
Loops around Baxter (Birkshire Heights) each approximately 1 mile
At stop sign do 10 merkins, 20 squats, 30 LBCs – 5 Stops signs on the loop
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Disclaimer
Mosey run (toy soldiers, high knees)
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (12x I/C)
Moroccan N/C (12x I/C)
Low slow squat (10x I/C)
Big arm circles (7 fwd, 7backwards I/C)
Peter parkers (12x I/C)
Plank stretches
Run 1 mile
Over at the pull up bars: Read story of Charleston Nine. Nine firefighters lost their lives on 6/18/07 in Charleston, SC.
Thang 1: within 3 minutes, complete the below. If finished early, use as a rest.
6 burpees
18 KB swings (using cinder block)
7 toes to bar
9 goblet squats (using cinder block)
Thang 2: do
9 diamond merkins
9 curls (cinder block)
9 bobby hurleys
Did one round (should have done rounds, but I overestimated how much time had transpired)
Run to COT
9 burpees
9 smurf jacks
9 wide arm merkins
Round of Mary
Fini
WARMUP: pre-stretching OYO
THE THANG: ran 1 big loop. Route was down 160 to White street, all the way to Kanawha up to Spratt, then down Harris alllll the way (hills included) to Munn and back to COT.
Some PAX cut over before Kanawha, some PAX added in extra down by Sam Smith or old Kingsley…but all PAX came back soaked with sweat and up 1-0.
MARY: nada
ANNOUNCEMENTS: lots in your newsletter!
COT: ✅
WARMUP:
SSH, imperial walkers, windmills, merkins
THE THANG:
1.71 mile ruck + Q school on exercises in cadence.