WARMUP: ssh, windmills, pickers
THE THANG:
One pax starts on exercises. Second pax runs to far end of lot and starts SSH, 3rd pax runs to 2nd pax to relieve him. This continued until the first pax completed 100 ab wheels, 200 burpees and 300 spider man merkins, did not complete merkins
MARY: yes
ANNOUNCEMENTS: yes
COT: yes
WARMUP: route was discussed 3.75 miles
THE THANG: Ran down 160 to Baxter, we ran a loop in Baxter going counter clockwise. Fist stop :octagonal_sign: sign we did three man- makers with cinder blocks, every other stop :octagonal_sign: was 3 Burpees and continued to run. = 3.75 miles once finished
MARY:
ANNOUNCEMENTS: check portal for announcements
COT: Tiller had everyone talk about praise or prayer.
WARMUP: Mozy to the corner of the HT parking lot then mountain climbers, merkins, CDD, Moroccan nightclubs, American hammers.
THE THANG: Mozy to the side of HT for wall sits. First person bearcrawls to the other side and does two burpees. Bearcrawls back. Each Pax goes once while others wall sit. Next round, everyone moves to plank position facing the wall. First person does 5 wall-tar-jai five then crawlbears to the other side for five merkins. Bearcrawls back. Rinse and repeat until all pax go once.
Mozy around back of HT and stop in front of the dumpster for three burpees. (Dumpster season not in full bloom yet, but it’s coming soon). Continue mozy through the neighborhood to the water fountain for pendulum 7s. Pax starts at top of the hill for big boy sit-ups and runs down (and back up) the hill to the fire department for Carolina dry docks. (6/1, 5/2, 4/3 etc.)
Once 7s completed, we 10-count walked to the fountain for clock merkins. Everyone starts at their own 6 o’clock and does 6 merkins. From plank position, side shuffle to 7 o’clock for 7 merkins. Rinse and repeat until we got to 12 o’clock. Due to limited time, we skipped 1 o’clock through 5 o’clock.
Mozy to COT.
MARY: not present. (Open to all men only)
ANNOUNCEMENTS: Upcoming CSAUPs, blood drive, newsletter
COT: prayers for family health, end of school year
Qsource Topic: Live Right
WARMUP:
SSH x 20 (IC)
Windmill
Mosey to front of school
THE THANG:
7’s
Burpees & Lunges (each leg)
Use halfway point on loop to alternate exercise
Mosey to pull up bars
Stop for wall squat hold partner competition (loser 5 burpees)
AMRAP
5 – pull ups
10 – merkins
15 – squats
20 – LBC’s
Partner competition. One hangs from bar, one 6 inches. (loser 5 burpees)
Mosey back to wall for partner wall squats. Partner competition, balls to wall (5 burpees).
Mosey back to COT
MARY: Just in AMRAP
ANNOUNCEMENTS:
Bunch of stuff. Read your newsletter.
COT:
Yes sir
WARMUP: A quick mosey followed by side straddle hops, windmills, Moroccan night clubs and imperial walkers.
THE THANG: Core Crusher Circuits, each circuit done 3 times
First circuit: Merkins 12 Reps, LBC’s 25 reps, Squats 20 reps, Mountain climbers 20 reps double count
Second circuit: High plank shoulder taps 10 reps each shoulder, Monkey Humpers 30 reps, Peter Parker – Parker Peter 10 reps each, Freddie Mercury 20 reps
Followed by a double dose of Circle of Hell with cruelty being imposed on the pac by the pac
MARY: Diamond Merkins, more mountain climbers, Peter Parker’s, Parker Peter’s and a little stretching to bring us home.
ANNOUNCEMENTS: check your newsletter
COT: Prayers for good health and recovery for a number of people, prayers for Dark Helmet’s father
Reviewed the F3 Mission and Core Principles
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Merkins, and Strawberry Pickers
THE THANG:
Stage 1 = 100 Kettlebell Swings
Stage 2 = Dora (Team up with a Partner): 50 Man Makers, 100 Shoulder Presses, 150 Goblet Squats, and 200 Tricep Extensions. While one person was doing the exercises, the other was jogging with their Kettlebell to the end of the parking lot and back.
MARY:
Stage 3 = 3 Rounds of the following exercises with reps at 10, 20, and 30: American Hammers, LBCs, and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
Rucked to FMHS with 2 pain stations in between. Squats, Merkins, Lunges, Curls, Pulls. 3 miles completed
WARMUP:
Side Straddle Hop
Moroccan Nightclub
Imperial Walker
Hillbilly Walker
Strawberry Picker
Merkin
Honeymooner
Downward Dogs
Mosey to movie theater parking lot
THE THANG: we split the following
Back to the 80s Dora
80 Squats
81 Merkins
82 LBCs
83 Lunges
84 Carolina Dry Docks
85 Flutters
86 Bobby Hurleys (did back at COT)
MARY:
ANNOUNCEMENTS: none but JWOW and I had great conversation about religion, family and eschatology
COT: prayed for families and our nation and world
Minor warm up
Jump Around House of Pain w burpees every time Jump is mumbled.
Horse Track with Pain Stations
1. Merkens, Dry Docks, Derkens
2. Squats, Bobby Hurleys, lunges
3. LBCs, flutters, hammers
4. Burpees
5. Dips, SSH, flutters
6. Jump squats, diamond merkens, plank
Got in 4 loops at least 2 miles.
WARMUP: SSH’s,
THE THANG: 17 man cheese grater. A kettlebell lung walk stopping at stations to do man makers. A 100 A. Hammers, 125 Halo’s, 150 Curls and 200 lawnmower pull Dora while parter ran the PL.
MARY:
ANNOUNCEMENTS: Read your NL.
Jaeger rescheduled. Canola Run
COT: Prayers and appraises. Praise for Children. P and P for new careers and endeavors!