Run behind Gold Hill Middle for suicides.
Base Line
7 Wide arm typewriter merkins in the sequence: Center, Left, Right, Center, Right, Left, Center
At the turn:
7 Wide leg typewriter squats in same sequence
We need to find Cheshire’s info, cause I don’t see it anywhere…
11 PAX sweated out the weekend toxins and accelerated in the humidity this fine beautiful morning. We did 3.9 miles total with 25 squats at First Horizon, 25 plank jacks at Model A. Always look after the six and come home to your family the same way you left. Look out for each other PAX!
WARMUP: None
THE THANG: Mostly Running
MARY: take turns doing 10 minutes of exercises
ANNOUNCEMENTS: read the newsletter
COT:
YHC arrived 10 minutes early. As usual, Badlands was out for a Pre-Run.
Warm-Up
– 5 SSH (IC)
The Thing
– Mosey 0.40 miles to the first Baxter entrance.
– Plank for the 6.
– 10 Low Slow Squats (feet together).
– 10 Merkins.
– 15 WW2 Sit-ups.
– Mosey 0.60 miles to the Sutton Rd 160 Intersection.
– Algore for the 6.
– Monkey humpers for active recovery.
– Mosey 0.50 miles to Flight Plan COT.
– 10 Lt. Dan’s (IC). Counting cadence was tricky, so we were off on the count.
– 10 Lunges each leg to make up for the Lt. Dan count.
– 10 Foxholes (WW2 Sit-up then flip over to a Merkin).
– Mosey 0.45 miles to Sutton Rd and Richards Crossing.
– Algore for the 6.
– Mosey 0.25 miles to the small hill on Richards Crossing.
– Plank for the 6.
– 3 hill repeats up to the sign and back.
– Basketball drill: side shuffle, bounce off the curb to the sign.
– Nur up to the top of the hill.
– Mosey 0.30 miles to the Mushroom Pool parking lot.
– Plank up for the 6.
– 7 Windmills (IC).
– 9 Chain Breakers (IC).
–
– Mosey to COT.
– With plenty of time left, we did 4 suicides in the parking lot.
– Still some time on the clock, so we did 10 Worst Worst LBCs.
– Attempted Imperial Walker Squats (IC) but messed up the cadence.
Announcements:
– Hog and Coyote next Saturday.
– The Sweaty Barry after that.
– Tortoise and the Hare.
– Jaeger.
Prayers & Praises:
– Suplex: Praise for finding F3 and absolutely getting after it.
– Punchlist: Prayers as he ventures out and builds a home in York, renting for a year.
– YHC: Asking the Pax to be more vulnerable in COT.
WARMUP: 4:45 Pre Run
THE THANG:
Dave Gibson Hills
25 Merkins (Dave Gibson and Ben Casey)
25 Squats (Enterance to Gold hill school complex)
25 LBCs (Gold hill teachers parking lot)
Go back up Dave Gibson Hill – Repeat
MARY: N/A
ANNOUNCEMENTS:
Bethel Men’s Shelter
CSAUP Trifecta
COT:
Travel
Health
Kids graduating and moving forward
Expected light crowd given the multiple Murph options available later in the morning so was pleasantly surprised to run into Tesla as Grout snd YHC were returning from the pre-run. Solid number of cars in parking lot so maybe my promise of no pullups merkins or squats was a win
WARMUP: disclaim and go
THE THANG:
1.5 mile run
100 dips
200 LBCs
300 SSH
1.5 mile run
MARY: no time
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: not necessary
THE THANG: loops at Brayden
10x merkins and squats at stop light
10x diamond merkins and monkey humpers at pool
10x wide arm merkins and sumo squats at top fo hill
MARY: ab lab for a few minutes led my Tesh
ANNOUNCEMENTS: newsletter
COT: yes
Today happens to be the day before YHC’s 6 year F3 anniversary
WARMUP: It’s STL. Disclaimer and out
THE THANG: Leg it to Front St/Birkshire Heights. PAX will run at least two loops, stopping for each STOP sign for 10 BBSU and 10 Merkins
MARY: Those who returned early had time for mary, those who did not, did not.
ANNOUNCEMENTS: Lots of stuff coming up
COT: Heavy reminder to not only be seen in the gloom but to see those around you.
WARMUP: run around the parking lot stopping at 5 stations to do exercises and show the PAX the exercises and stations to follow for the rest of the work out.
THE THANG: Five stations, 10 repeats per stations, with 5 different exercises. Between station 1 and 2 add a stop and make a burpee everything you get to a car running against the traffic, run faster to avoid or reduce the amount of burpees.
Station 1: Merkins
Station 2: Squats
Station 3: Mt Climbers
Station 4: Shoulder Taps
Station 5: Mike Tysons
MARY: a lot of complains about the amount of burpees, all the PAX pushed them selves to the limit.
ANNOUNCEMENTS:
COT:
WARMUP: run to stop light at entrance to Baxter and do monkey humpers and goofballs in-cadence until all traffic passes
THE THANG: Berkshire heights loops with 10 jump squats, 10 merkins, 10 LBCs every stop sign
All got 2 loops, some got 3
MARY: 13 American Hammers IC and 3 big boys
ANNOUNCEMENTS: lots of stuff – check newsletter
COT: yup