WARMUP: 20 SSH, 10 WM, 10 CP
THE THANG: Miles and Smiles with sandbags.
Stops along the way: Dips, Urkins, Merkins, Flurter with Press, upright Row, manmakers, shoulder press, curls.
MARY: box cutters, Americans and LBC
ANNOUNCEMENTS: yes
COT: yes
Was greatful for the opportunity to lead since I’ve been on the IR with my foot. Minimal miles were the target while still trying to improve mental toughness in the PAX.
WARMUP: BOSSmen special. Super slow windmills, Plank, honeymooner, downward dog, merkins, runners lunge, slow deep squats, hula hoop, hoop hulas.
THE THANG: moving around the front soccer field loop with various modes of rucksack carrying until someone says “Uncle”. Then we perform an exercise until someone says “Uncle” then we continue moving around the loop until someone says “uncle”.
Various exercises were performed and many modes of carry were performed. See screenshot of Weinke
MARY: hip strengthening was on the agenda so we did the airborne cycle. Also did 100 airplanes, more core than desired but necessary.
ANNOUNCEMENTS: most reps were counted to 9 to symbolize that even when you’re not 100% you can still show up and do work.
COT:
WARMUP: 1 mile run w/o ruck
THE THANG:
Deck of Cards workout with ruck
Hearts = Manmakers
Diamonds = Squats
Spades = Ruck Swings
Clubs = 4 Count Flutter
Jokers = Overhead ruck carry to a cone and suitcase carry ruck back
Rep = face value
MARY: No Time
ANNOUNCEMENTS: Tortoise & Hair CSAUP
COT: Closed in prayer
WARMUP: 1 mile run w/o ruck
THE THANG:
Deck of Cards workout with ruck
Hearts = Manmakers
Diamonds = Squats
Spades = Ruck Swings
Clubs = 4 Count Flutter
Jokers = Overhead ruck carry to a cone and suitcase carry ruck back
Rep = face value
MARY: No Time
ANNOUNCEMENTS: Tortoise & Hair CSAUP
COT: Closed in prayer
WARMUP: disclaimer
THE THANG: loop around heart attack hill with added bonus going down to the lake
MARY: broga
ANNOUNCEMENTS: T&H
COT: prayers for families, teachers and kids
Q over slept and Site Q still did the hard things
WARMUP: OYÓ
THE THANG: 2 Ruckers did the hard things independently. Never give up, if you fail, own it and still show up. Always moving forward. One did trails the other did lap work.
MARY: NONE
ANNOUNCEMENTS: Read your newspaper
COT: Stays in COT
WARMUP: Nah
THE THANG: A few miles around the school with each Pax choosing a card from the F3 deck of pain at selected stops along the way.
MARY: Nah
ANNOUNCEMENTS: Yup
COT: Of course
All veterans so simple disclaimer, light warmup then we performed the following with rucks and sandbags:
10 Merkins, alternating one hand on sandbag
Bear crawl dragging sandbag to other side of field
10 Merkins w/sandbag pull thrus (aka Ashley Cummins)
Sandbag front toss to other side of field
10 Sandbag over the shoulders
OH carry sandbag to other side of field
10 Lunges w/sandbag rotates (start one side of lunged leg and rotate to other side)
Farmer carry ruck and sandbag over and back
Rack the sandbag on top of ruck (normal carry) and take long lap
15 Sandbag curls
Lunge across field with ruck and sandbag on back
15 Sandbag overhead presses
Front rack the sandbag across the field
10 Sandbag cling and presses
Sandbag front toss across field
15 Bent over sandbag rows
Suitcase carry ruck and carry sandbag like baby over and back
Rack the sandbag and take another long lap
5 quick man-makers then back to COT for a few mins of mary.
One or two of those movements should not be repeated but great way to start the day!
The thang:
Mosey around school and circle up: 10 SSH, 15 IW, 9 WM and 13 HW
Alternating Overhead Carry and Farmers Carry. While others do this to stop sign the partner (s) do: Chest Press, Squats, Curls, Swings and Alternating leg lifts with press.
Mosey around build for 20 Ashley Cummings.
Then to short loop for a little catch me if you can with Burpees as the buy in.
From there we head to the ampitheatre: Bear Crawl with 5 squats at each cement pad, Crab walk with 10 alternating lunges at each pad and backwards walk with 10 calf raises at each level.
Ruck to the field for 50 yard bear crawl with pull through.
Ruck to COT and finish with X-Os, Old School leg lifts and Freddy Mercury.
Blessed to have an hour to hang out with two of the finest men in F3. If you haven’t given Currahee a try you definitely need to.
Prayers for sisters, kids and M’s
Peace Out
Humid morning
WARMUP: ruck to stoplight and do in cadence warmup things
THE THANG:
Ruck toward walmart with 5 minute timer repeating…
5 manmakers, 10 ruck curls, 15 squats
Got over 2 miles and about 11 rounds
MARY: core work in cadence
ANNOUNCEMENTS: newsletter
COT: yup