WARMUP:
THE THANG: 3.5 miles with merkins, LSS, Moroccan Night Clubs
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Tinsel handled it
THE THANG: unload heavy gear and stack in middle of parking lot. (leave no trace) Split into teams. Pick home base and designated “front yard”. Set timer between 3-4 minutes. Go. Run from home base to junk pile and grab as much gear as you can and haul it over to opposing teams base and dump it on their front yard. Repeat until nothing remains in middle and if trimmer hasn’t sounded go to your own homebase and clear the crap out of your front yard. Different rounds the completion goal varied but the results were the same.
Q point of the week is Q2.02 which is Influence:Igniting a palpable desire for movement.
Www.F3nation.com/q/influence
MARY: haven’t seen her… she must have been why that roll of carpet was so heavy.
ANNOUNCEMENTS:
COT: prayers for mental health, and to be conscious of having the best Impact (Q2.01) on others.
Honor to lead along side studs. Thanks to 3D for the opportunity and bringing the keg and other random gear. And to Tinsel for bringing all the sandbags and slam balls.
Coffee was brewed on site.
Stay frosty my friends,
Olaf
What started with pedestrian talk of mammon, marriage and marijuana quickly turned to gambling, clean crack pipes and vomit inducing beer laps. Suffice it to say, awesome.
Next 2nd F opportunity? Friday lunch at the flying Baxter turtle or somesuch. Show to know!!
Started w/some stretchy things then mosey down to MS for 20 merkins, 20 squats, and LBC. Mosey for a while, 15 of each, mosey then 10, mosey some more for 5 each.
Deck of fun w/insurance:
♡ = hard release merkins
♧ = jump squats
◇ = big boys
♤ = monkey humpers
Ace=1, cards 1 – 8, do the reps at each of the three lines, suicide run style
9 – K (13 for those that are challenged), only do the rep at the far line
Each person pulls 2 cards. Before pulling cards PAX can decide if they want insurance. 5 burpees for insurance. If you take insurance and pull 2 high cards, group only does half of reps. But if one low and one high card then group does everything.
I think we made it through about 2 rounds. PAX took insurance about 75% of the time and it paid off 0% of the time. Anyway, something different to try and blend some running in with the normal deck of Death.
Also, not sure about Slash’s new diet but he needs to cut down on the fiber. Thank goodness we were outside and there was a breeze!
WARMUP: regular warmup with SSH Windmills IW etc
THE THANG: burpee mile. 1 mile. 100 burpees.
11’s with squats and big boy sit-ups
People’s chair and balls to the wall
MARY:
ANNOUNCEMENTS: read your newsletter
COT: lifting up those impacted directly and indirectly from the school shooting in Texas
Disclaimer included the option of rucking or running on your own as is sometimes the norm but meet us back at 0600. The other option was to join me in running to the high school track, or so we thought. We made our way to the the stadium and saw that all access points were locked so we utilized the parking lot instead of the track. It wasn’t as good but it worked.
WARMUP: We ran
THE THANG: Cool run around the lot.
Fast run around the lot.
Cool run followed by a fast 2 laps.
Cool run followed by a fast 3 laps.
Cool run followed by a fast 4 laps.
Switch directions to run a lap then up the hill and down.
Again, run a lap but now, NUR up the hill and down.
Run another lap then up up and down.
Run back to COT. ~4.5mi
MARY: Sprinkled throughout.
ANNOUNCEMENTS:
COT:
WARMUP: Imperil walkers Followed by LBC’s Followed by Low Slow Squats
THE THANG: The Chunk of the workout was: 7 light post. 5 merkins at each light post. Transportation was running to each. Once you get to next light post you must run back to the beginning and do 5 merkins at every light post ect ect. the fore runners where Fogerty, Bassomatic, The Twister and Senator Tressel
After we completed there was a nice hill next to the drive and I decided lets go exploring. so we made our way to the bottom where 5 of us stayed and did mountain climbers (Senator Tressel call by the way) while the other 4 Pax NURED up the gravel hill. Once at the top they yelled down to us and we NURED up the gravel hill while they did 10 Burpees. Once we made it to the top we did 10 burpees. By the time we finished the Burpees the 45 min clock was looming in so we made our way back to COT.
Once we arrived we got on our six and just spent 2 min in the quite listening, smelling the air, and just being still. we are way to often on the go and never take time to just be and be in that moment.
ANNOUNCEMENTS: Read your news letter, Trash Pick up
COT: Prayers.
Once again grateful for the opportunity to Q
WARMUP:
Some old man stretchy things and a few merkins
THE THANG:
Heavy stuff we carried:
– 80lb bag
– 70lb bag
– 50lb bag
– Olaf’s Hammer of Justice
– Olaf’s 80lb bag of shit stuffed in a 60lb bag
– Log – it’s big, it’s heavy (-ish), it’s wood
– a 25lb KB
– maybe something else?
As a group, we carried the heavy things around the back of the school to the playground and put them down. Marked off roughly 40yards.
Did 11s with Ruck Merkins and Overhead Presses.
Carried the heavy stuff (everyone has to carry something different each time) out to the right and to the end of the fence. Bear crawled with rucks to fire hydrant and back.
Continued loop around back of school to small parking lot for some ruck curls.
Continued carrying heavy things to front lot to play a little catch me if you can.
Final movement was practicing carrying our body weight (or close to it) for about 200 yds.
MARY:
It’s dudes only, bro.
ANNOUNCEMENTS:
These is where we tell people about up upcoming events.
COT:
This is our 5th Core Principle.
WARMUP: Alternating side shuffles to the back lot. No regular jogging or any of that other nonsense!!
5 Jumps Squats. 10 Merkins I/C, 15 Should Taps I/C. 20 Peter Parkers I/C. 25 Calf Raises I/C.
THE THANG: Starting at the first light pole, NUR (backwards run) up the long hill stopping at every other light pole for 10 Carolina Dry Docks & 15 American Hammers.
Run back down to the 1/2 wall for 25 Muscle Ups on the wall.
Come back to the parking lot and line up on the cones.
Run to the second basketball goal and back to the starting line (est 70yds total) for 5 Burpees. Repeat this 9 more times for a total of 10 rounds.
MARY: Once completed, we executed a few slow cadence, form-focused exercises.
ANNOUNCEMENTS: There’s a newsletter, read it. FNG naming didn’t take long. These 2 men, now known as Yogi & White Hot were hustling this morning. T-claps to Shower Curtain with an assist from Long Duck on bringing them out.
COT: It stays there.
WARMUP: Surprise Substi-Q with an injury to the scheduled Q. So figured it out on the fly.
Mosey to Pike parking lot.
25 SSH IC
10 Tappy Taps IC
15 LSS IC
15 MNC IC
THE THANG:
1 lap around WEP with 5 burpees and 10 LBCs at each swing and at front of stage. Plank for 6.
Partner up and complete DORA of 100 merkins, 200 big boys and 300 squats with a run to stop sign as the timer.
MARY:
YHC and 6 rolled into COT right at 0600. Some Mary was performed by the kings.
ANNOUNCEMENTS: Pints & Padres 6/14 at Amor Artis. Read your newsletter.
COT: Lifted up school teachers and students as we approach the end of the year, those experiencing sudden loss, those with injuries and illness.