WARMUP: We showed up
THE THANG: A route was suggested. We ran and rucked whatever route we wanted dang it.
MARY: At Clydesdales?
ANNOUNCEMENTS: All of them.
COT: Open up and share at COT. We all have S@#t going on.
THE THANG: Ran out to Whites Rd then down to Waterside through 1, 2, or 3 roundabouts and back.
COT: yes, we circled and we trusted
WARMUP: Disclaimer announced and off to Grace Presbyterian lot
Plank until all pax arrived and moved into exercises
Windmills x 10 I/C
Cherry pickers x 10 I/C
Imperial walkers x 10 I/C
Hillbilly Walkers x 10 I/C
Merkins x 11 I/C
Honeymooners and Down Dogs
Shoulder Taps x 10 I/C
Down Dog, hands to feet
Rise and recover
THE THANG:
At the picnic tables, the following:
20 squats – ass to bench
20 incline merkins
15 squats – ass to bench
15 incline merkins
10 step ups each leg
10 incline merkins
Stand on the bench – reflect on whose shoulders we stand. Who loved us enough to get us out here and/or help you get to where you are in life? Go and thank them out loud.
YHC realized it had been exactly one year since my last Q at this site. A recycled weinke made a partial appearance, ladder style
Perform the first exercise in the sequence, the run to the church turnaround and back, add an exercise each time until completing 6 rounds, drop the exercise with the fewest reps each round thereafter.
5 burpees
10 diamond merkins
15 wide arm merkins
20 lunges – 10 each leg
25 squats
30 seal jacks
At 0555 PAX stopped where they were and proceeded back toward COT
The question pondered was to come up with one thing you’re carrying that, if shared, would make it feel lighter.
MARY: Time for dying cockroaches I/C
ANNOUNCEMENTS: Always – read your newsletter too.
COT: The challenges were shared and shoulders hopefully a bit lighter as a result.
NMM: The F3 community is one that has blessed YHC and many others. We walk along side one another so that we each know life is most meaningful when shared with others, the good, the bad and everything in between. YHC learned a few things today in COT and am grateful to those who posted and shared what they did.
May the sharing of our challenges help us realize we aren’t alone and that we can navigate life best with others rather than in isolation.
Thanks for the call, Sweet Baby Ray.
Gratefully,
Cyclops
This was Eggo's VQ and he gave the disclaimer that he was not a professional but looking forward to it.
WARMUP: Windmills, SSH, Imperial Walkers, Moroccan Nightclubs, Strawberry Pickers
THE THANG: DECK OF PAIN
Diamonds- Merkins
Hearts- Chest Press
Spades- Squats with block
Clubs- Curls
Jacks were 11, Queens 12, Kings 13, Aces 14, and Jokers 15 burpees
MARY: Flutters
ANNOUNCEMENTS: Read your newsletter.
COT: What happens in COT stays in COT.
WARMUP: Calling cadence fails with SSH, Hillbillies, Strawberry Pickers, with lo slo squats and windmills mixed in. Moseying to benches over yonder.
THE THANG:
Arms lock lunge walk, Arms lock 1st, 2nd, 3rd, 4th Gear run across the park to Jekyll’s Hill.
Reverse Lunges (pick a number)
Then up hill, burpee at top.
Repeat – double the number, two burpees at top
Repeat – until forever. 3 burpees at top. Omaha as we would have been there till dinner time.
Upper lot.
10 Big Boys – run
20 Flutter -run
30 LBC’s -run
Elbow plank for 6. Then 10 count.
Calhoun Lot curb
5 Derkins
5 Diamond Derkins
5 WA Derkins
Bear Crawl across lot to curb
Crawl Bear Back
Repeat 3X
On Park Fence
Balls to Wall = Nuts on Fence
10 second count
Repeat 3X
In front of bathroom structure
Team of 4 Plank off – everyone’s a winner.
To mid field – Tunnel of Love
MARY: Bonsai led then Bombs Jacks showed up.
ANNOUNCEMENTS: Read your newsletter. Cannoli Run 2027, Bourbon in November.
COT: Prayers.
The Quad: 4 PAX. Small enough to be an intimate dinner party; strong enough to reshape the concrete.
The Main Event: Four Corners. Because why just run in a straight line when you can suffer at every cardinal direction? We ran, we reached a corner, we paid the toll in pain, and we repeated.
The Leg Destroyer: 100 Step-Ups. Pretty sure we collectively climbed a small mountain. Our quads are currently holding a press conference to protest tomorrow's alarm.
The Remix: A spicy, chaotic blend of other exercises thrown in just to make sure nobody could breathe properly.
The Verdict: No tuxedos, no disco balls, just four dudes putting in work while the world slept.
If you missed it, your calves thank you, but your pride shouldn't. See you at the next beatdown!
WARMUP: the usual suspects
THE THANG: we ran out of time with this somewhere during round 6
Circuit: Each round, do exercise at each station… every time you pass the base, grab Cindie & do manmakers. MOT up hill is NUR, otherwise mosey.
Plank or Al-Gore till 6 is up between rounds
Round. Station-1 / Base # reps / Station-2:
MARY: part of Thang
ANNOUNCEMENTS: read your newsletter
COT: prayers for marriages
WARMUP:
THE THANG: 160 through Walmart, to Hubert Graham and back
MARY:
ANNOUNCEMENTS:
COT:
YHC was honored to have the Q at SLT and wanted to bring a side of hills to match the main course of heat and humidity. The Pax were game so we did it and thus started the day up 1:0.
WARMUP:
Run to the bottom of GHES hill for a quick warmup. Run to the light pole hill in the back
THE THANG:
Light pole suicides with 5 Big Boys, 10 merkins and 15 Squats at each pole.
Mosey home finished at 47 minutes.
COT: Men with courage and vulnerability shared their prayers and praises. This workout was sponsored by Hebrews 12:1 and the perseverance necessary to take on the day.