Some opted for the norm, some did not

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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:

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Mostly Respectables

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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

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Currahee 24May2022

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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.

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Not Your Norm

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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.

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Bond denied

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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.

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Tengo at The Ballroom

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It was a thick humid morning in The Fort, but eleven HIM decided to get out of the fart sack and take their daily dose of the red pill and accelerate. FNG Red Card posted so the disclaimer was thorough and so was the pain!
Warmup:
20 Side Strattle Hops
10 Windmills
10 Tappy Taps
10 Merkins
Down/Up Dogs 🐕
LBCs

Mosey/Toy Soliders/Kareoke over to the bridge of pain for a Tengo with Dora.
Partner 1: Run across the bridge to the locker room and back.
Partner 2: 100 Merkins, 200 Squats, 300 Flutters

Next lunge over to the bleachers for some bleacher work. I took a deep dive into the archives of the exicon for this next exercise called the Aiken Legs. Was it named after Clay Aiken or Aiken SC? That is the deep mystery of the exicon (from the exicons lips to God’s year).

Aiken Legs:
20 Squats
20 Step Ups
20 Clave Raises

Aiken Chest:
20 Merkins
20 Derkins
20 Incline Merkins

Aiken Abs:
20 V-Ups
20 Crunches
20 Lowe Back Raises

Moseyed back to COT for prayer ans praises.

– JWow

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BOMBS Away!

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WARMUP: SSH, Imperial Walkers, Hillbilly Walkers

The month of May is mental health month. Most Americans struggle with some form of mental health. One of the biggest things I’ve learned during my short time at F3 is that this community cares about the mental health of the PAX and their families. I believe that’s why 🛡 🔒 are a thing as well. To help foster that bond between men.

Loss of life due to suicide is the #2 leading cause of death in ages 10-34.

This workout was curated with the idea that we are not alone and through teamwork, we can get it done.

THE THANG:
BOMBS workout
50 Burpees
100 Overhead claps
150 Merkins
200 Big Boy SitUps
250 Squats

Mode of transportation was suicide runs.

Partner up. Pax 1 does exercise while Pax 2 does suicide run. Then swap.
If finished before the other groups, help them wrap up their sets.

Wrapped up with 10 merkins on the minute for 7 minutes followed by 15 squats on the minute for 7 minutes.

ANNOUNCEMENTS: Check your newsletter

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Impact at Quag-source

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WARMUP: squats, toe touches
THE THANG: read Q point, ruck lap to discuss. Read socratics, ruck lap to discuss, repeat for spurs.
MARY:
ANNOUNCEMENTS: Flounder is awesome.
COT: I wrote a much better backblast but not sure where a slackblast draft goes so this will have to do. One love

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The Murph with PSA

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Today we learned a lot. Today was our prep for next week’s Memorial Day Murph.

Started with a strategy discussion to complete it in a respectable time using a timer to do 5/10/15 Pull-ups/Merkins/Squats every minute with a 15 second break between rounds. (25 minutes for those who don’t like math). Easy to start, but a killer at the end.

Per usual Harry Carey was the fastest but Grout was right on his heals.

Ruby did all of em just 8 months removed from full shoulder replacement.

Clickbait and Shield were machines.

YHC DNF but learned a tough lesson. All the bathrooms at NaFo are locked. Be aware for future posts at NaFo.

Also, it’s getting hot and humid so make sure to stay hydrated. We don’t need anyone falling out on us.

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Viking Metal forever 🤟🏻

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WARMUP: we did some COP and jogging back and forth
THE THANG: AMRAP with partner and chalk it was accountability and inspiring
MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: perspective!!
Are you attacking the day or dreading the day?
Are you moving forward or looking back?
Abram…aka Abraham settling in bethel was halfway from AI (dump) and God’s eventual permanent place for him
We are halfway from our past and our permanent and eternal destination….are you looking forward?? Are you ready??
Get your mind and spirit right!

8 From there he moved to the hill country on the east of Bethel and pitched his tent, with Bethel on the west and Ai on the east. And there he built an altar to the Lord and called upon the name of the Lord.

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