WARMUP:
Some windmills, imperial walkers and squats
THE THANG:
Mosey to heart attack conquer hill 2 times
Stops for 20curls 4 times
Stops for 10 squats 2 times
MARY:
ANNOUNCEMENTS:
COT:
We rucked over to the ear wax factory for some 7s with man makers and swings. Rucked back to COT.
Jwow
WARMUP: Intro, disclaimer and we are off. Walked to the back lot for the first warmup. Rucks on for 15 reps of MNC, Micheal Phelps and circles. Then we head around to the Amphitheater. More warm ups with rucks off. 15 reps of winds mills, produce pickers, updog, down dog and then rucks on. Bear Crawl up the hill and crawl bear down. Then, back on the road.
THE THANG: Made it back to the rear lot to use the islands for a DORA.
1 parter
100 bicep curls with ruck.
200 squats rucks on
300 Flutters with ruck.
The other partner runs with their ruck on around both islands.
Repeat…
Message about fatherhood and remember to sit back and take mental pictures of your kids to remember those moments. Back to COT.
MARY: Hammers, wipers, LBC, pumpers and box cutters.
ANNOUNCEMENT Newsletter
COT- prayers for my brothers friend AB
WARMUP: Forgot this…
THE THANG:
2 laps around small lot loop
17 Ruck Overhead Squats
2 laps around small lot loop
76 Ruck Pull Through
2 laps around small lot loop
17 Ruck Overhead Squats
2 laps around small lot loop
76 4 Count Flutter with Press
2 laps around small lot loop
17 Ruck Overhead Squats
2 laps around small lot loop
76 High Pull/Row
MARY: No Time
ANNOUNCEMENTS: There were some, but I forgot… probably in the newsletter
COT: prayers for students and teachers wrapping up the year. Also prayers and praises for all F3 brothers serving their communities
WARMUP: 20 Squats buy-in
THE THANG:
Ruck to Walmart parking lot with pain stations along the way:
– Incline merkins
– Squats
– T planks
– Merkins
– Dips
MARY: Yes
WARMUP:
– SSH / CP / IW / WM
THE THANG:
– mosey to traffic light
– traveling PAX with sandbag to light pole, remaining PAX do exercise chosen by traveling PAX
– back to COT
– Jack-Webb with ruck 10-40 Merkin-OHC
MARY:
– Sally: flutters
– brief Broga
– Thunderstruck: manmakers with SSH
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP: stretch, mobility
THE THANG: rucks on move from point to point stopping every 3-4 min and completeing 10 squats, 10 merkins 30 second plank, 10 overhead presses.
MARY:
ANNOUNCEMENTS: Battlebot going away Q at Alcatrez, Jaeger
COT: Health for kids, marriages
WARMUP: step off at 0500 to the side lot of TCES
Exercises in cadence:
Side straddle hops
Windmills
Imperial walkers
Cherry pickers
Seal jacks
Merkins w/rucks on
THE THANG: Doras and light poles
Dora with a partner:
100 merkins with ruck on
200 squats with ruck on
300 flutters with overhead ruck hold or press – dealers choice
Step off to opposite side of school to begin light pole work:
Light pole 1 – 2 man makers and 18 ruck merkins
Light pole 2 – 2 man makers and 18 squats
Light pole 3 – 2 man makers and 18 hand release ruck merkins
Light pole 4 – 10 ruck merkins
Light pole 5 – 2 spider man ruck merkins and 18 squats
Light pole 6 – 2 man makers and 18 squats
Light pole 7 – 2 sumo ruck squats and 18 big boy sit ups with ruck on chest
Onward to the pillars for gas pumpers I/C with rucks on chest.
Back to COT
MARY: geometry class for 2 minutes
ANNOUNCEMENTS: yes
COT: 5th cot principle
YHC regrets having to split after name-o-Rama but concentrica obligations were present.
Thanks for the call Falcon Crest. :eye:
Basic warmup – Ruck off – In cadence SSH WM IW MNC LSS
Stragglers coming in hot
Ruck around lot
Starfish -easy version
ruck on – March between points and center
Center- 10x merkins
points – 15x squats, good mornings, calfraises, lunges, imperial walkers
Ruck around lot
Starfish – difficult version
Ruck off – Bear Crawl Ruck pulls between points and center
Center – 10x manmakers
Points – 15x thrusters, bent over rows, ruck swings, flutter press, ground to Overhead
Ruck around lot
Bavk on field – Overhead rifle carry to opposite end of field – farmer carry back switch hands half way
WARMUP:
SSH
Welcome the FNG
Low slow squats
Low slow merkins
Mountain climbers
THE THANG:
Capture fort playground:
Bear crawl up the ramps on the play ground. Get out before the cops show up.
Attack the hill
At the summit: 10 manmakers OYO
Carry on down the hill
20 overhead presses OYO
Return to base
MARY:
Practice calling cadence with Brawny
ANNOUNCEMENTS:
COT: “On Earth as it is in Heaven” – chew on that and then make that happen