WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Zilch
THE THANG: miles and smiles
MARY: We stretched her out:chicken:
ANNOUNCEMENTS: CHRISTMAS PARTY!!, Break the Dam, CRI run/ruck, Thanksgiving Convergence 6:30A @ AO The Ranch
COT: Yes. Thank you, Jesus.
WARMUP:
We had to wait for Stang to go to Starbucks
THE THANG: Moseyed through Kingsley and a brief trail visit with some great fellowship and encouragement.
MARY: Stang did not get the bear from Starbucks.
ANNOUNCEMENTS: lots of great momentum for 2ndF events.
COT: Pollo Hermano’s dad is not doing well… prayers for Don. Also his mother who is 100. Prayers for peace.
WARMUP: slight slowsy over to our first stop for some imperial walkers, hillbilly walkers, and low slow squats
THE THANG: got in about 3 miles with a couple of stops. Every ten mins we stopped and did an assortment of exercises between: merkins, squats, walkers, calf raises, curls, bent over rows and overhead carrys.
MARY:
Last 30 seconds we did calf raises, want able to get abs in that time.
ANNOUNCEMENTS: bourbon and bbq, highway clean up, bethels, and post golf tourney
COT: circle of trust
WARMUP:
– None – Everyone was ready
THE THANG:
– Multiple loops around the Kingsley pond.
– Team took turns carrying a 35 lb sandbag
MARY:
ANNOUNCEMENTS:
– Golf Tournament
– HIMS Camp
– Trash pickup 10/25
–
COT:
WARMUP: None
THE THANG:
Jaunt in a two by two fashion towards the Coach’s Box,
Huddle Up at Opposite side of the Campus for some Ruck Moves in Reps of 10
Curls
Triceps
Bent over Rows
Jaunt back to COT for a shared message
MARY: None
ANNOUNCEMENTS: Leaders on the Link Golf, Bourbon & BBQ
COT: Never forgotten
WARMUP: Somewhere along the route we got in 10 Moroccan Nightclubs, 10 Imperial Walkers, 10 Grass-pickers
THE THANG:
Ruck to the bottom of the stairs by Mathnasium for a count to 50 squats, ruck up the stairs and back down in the middle, around to the back stairs for and 50 count squats and then back up the stairs and back down the middle stairs. 10 merkins ruck on. Ruck around the apartments to the back circle 10 merkins ruck on and then back around and down to the parking lot near the Sunbelt offices. Back left corner 10 man makers, back right corner 10 man makers, front left corner 10 man makers. Ruck down Wamsutta Mills Dr to the circle for 10 more merkins and some Mary, ruck to the end of Wamsutta and back around to Kingsley Springs Blvd up the hill back to COT.
MARY: 10 American hammers, 10 flutters with a press, 12 box cutter
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…
Disclaimer Given and Shared
WARMUP:
None – Get to it
THE THANG:
Hwy 160 to WEP and Back. Take assessment of sidewalks and enjoy the half paved, half trail route. Miles and plenty of fellowship and follow the leader.
MARY: She was not found.
ANNOUNCEMENTS:
Read your newsletter, Q-Source, Golf on the Links, Bethel, TheFort13th Anniversary
COT: Always stays in COT.
This AO is designed to enjoy fellowship and get some rucking miles. Pax are encouraged to have conversations with each other throughout the workout creating the glue of F3.
With that being said I decided we would stay within the confines of Kingsley and explore all the hills it has to offer. The one surprise was that we would walk up all hills backwards.
We cover 3 miles and probably close to half was backwards.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
2997 lives lost
343 Firefighters
60 Police officers
The workout will be built around these symbolic numbers
9,11,110, and 343 to remind us that with every rep and every step we take , that freedom isn’t free!
WARMUP:
SSH
Imperial Walker
Wind Mills
Hill Billy Walkers
Cherry Pickers
All x10
THE THANG:
The rep and distance honors the 9/11 attacks, 343 firefighters lost, 110 floors of the twin towers
Part 1 The climb 110 Floors
110 Step ups= 11 step ups & 25 ruck thrusters
Part 2. 343 Tribute
40 parking spaces
34 merkins (ruck)
3 rounds
Part 3
9 ruck burpees
11 Ruck swings
Half a lap
3 rounds
Tinsel
MARY: Broga missed
ANNOUNCEMENTS: Many
COT: Always in our hearts