WARMUP: one lap, 1/3 mild
THE THANG: Board of Pain, ruck version
MARY: no
ANNOUNCEMENTS: yes
COT: yes
WARMUP: hula hoop, hoop hula,
THE THANG: ruck down to crime scene and collect coupons. Ruck up hill. Perform exercises: curls, low slow squats, flutters with press. Continue moving to continue to evade the police.
MARY: hip touch merkins. Hip stretching and line dancing like the Rockettes
ANNOUNCEMENTS: Tortoise and the Hare next weekend
COT: praise for successful surgery praise for travel prayers for postal niece
WARMUP: SSH, CP, WM, Run a lap around the parking lot
THE THANG:
Worked through a deck of cards 52+2 jokers
Hearts – Manmakers
Clubs – Ruck Swings
Diamonds – Squats
Spades – Flutters w/ Press
Jokers – Run a lap around the parking lot
MARY:
ANNOUNCEMENTS: Blood drive, Bethel Men’s, Tortious & Hare
COT: Closed in Prayer
WARMUP: Side straddle hop, cherry pickers, windmills.
THE THANG: Ruck to pain station 1, (20) Ruck Curls, Ruck up halfway to the big hill, (20) Ruck Curl and Upright Rows, Ruck Up the Big Hill, add Calf raises to the list, ruck through the woods out to the church, 20 squats and finish.
MARY: LBCs, more LBCs, flutters, dollys, mercury’s, and more.
ANNOUNCEMENTS: MURPH, second MURPH
COT: Prayers and Praises
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