AMRAP: 2/3 mile loop with 3 pain stations (3 kraken burpees, 10 bobby hurleys, 10 yd bear crawl)
Some of us got 4+ miles. Pain stations shouldn’t take longer than 20 seconds at running AO… just my 2 cents
Muggy start to the week at Sweep the Leg
Ruckers rucked. The rest of us ran. Starting at the stop sign by COT we went all the way to the cul de sac past Thomas Gibson Rd. Planked for the 6.
1 by 1 each of us ran back to that stop sign by COT stopping at all subsequent stop signs for 10 merkins and 10 lbcs. We did this 3 times. After a brief recovery we did a pendulum at the top of the hill starting with 10 HR merkins, 3 burpees in the middle and then 10 4 Ct. Flutters at the bottom of the hill. Reduce the exercises at the top and bottom by 1 each trip down and back. Everyone got to at least 5 before heading back to COT where we had 1 minute left for 15 merkins, 15 Lbcs and 5 Burpees
All told 3+ miles and over 150 Merkins to start the day.
Thanks to Badlands for the Opportunity
Damn, it was great to see some faces I’ve not seen in the gloom in a few months!!
WARMUP: The Fort’s typical: SSH, Squats, Windmills (but only a few)
THE THANG: I will call out a stop at which point we’ll complete the following (at every stop):
5 Burpees
10 Peter Parkers (5 each side)
15 Diamond Merkins
Stop 1: Run to the Baxter Mushroom Pool
Stop 2: Arby’s
Stop 3: South State Bank
Stop 4: GHES Flag Pole
Stop 5: Run down to Colosseum then over to the basketball hoops
Stop 6: The top of the hill at Dam Rd
Stop 7: South State Bank
Stop 8: Arby’s
Stop 9: Run around the back of Earth Fare shopping center to the stop sign
Stop 10: Choice of going to pick up the 6, COT for Mary or more running to secure the 4mi target
MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle
My first day back after vacationing for 2 weeks. hurt my back so may be out for a bit again.
WARMUP: run to coffee shop on Dave Gibson – Plank for 6, left arm high while discussing mission of F3, right arm high while discussing 5 core principles, then 10 merkins IC. continue down to parking lot at school.
THE THANG: 11s with diamonds on one end and imperial squat walkers on other end. every time you pass the sign in the middle, 3 burpees.
didn’t make it all the way through
ANNOUNCEMENTS: welcome FNG Skid Row
WARMUP: I forgot to write backblast so this is not the whole truth….
THE THANG: run to bank and do SSH until 6, run to bottom of hill and do IW till 6, run to basketball nets and do something (forget) till 6. This I know is true: Mossy to first light pole. 15 LBCs then run up the hill to the 9th light pole and do 15 LBCs and come back. Then run to 8th pole and 15 LBCs and come back. Continue this by reducing a light pole. The cheetahs got to about 4 light poles the turtles I think 6. All in all about 4 miles total. It SUCKED
MARY:
ANNOUNCEMENTS:
COT: Olaf, flounder and Sasquatch rucked, Beaker was late and tried to find us
Warmup: None
The Thang:
BLIMP inspired workout
Burpees x 10
Lunges x 10
IWs x 10
Merkins x 10
Plank Jacks x 10
Route looked a lot like the state outline of Oklahoma. Tesla was the King with 4.25 miles. All others had 3+ including a minimum of 5 laps.
All veterans so quick disclaimer, run to back for 7 HR merkins, 17 morracan night clubs, and 23 SSHs. I decided last night to just keep it simple and use the date. Run to gravel lot, 7 squats, 17 overhead claps, and 23 seal jacks. Run to Toastery, 7 HR merkins, 17 MNCs, and 23 SSHs. Run to bank lot in front of Walmart.
I wanted to keep everyone somewhat together before turning loose the speedsters (Tesla, Fishy). Keeping with the date, did 7 bombjacks in bank lot, run down to traffic circle, 7 merkins, back up to bank lot. Repeat with 17, 20, and 23 reps. Pick up the 6 since time was almost up. Make our way back to COT with the same stops on the way back.
Pretty hot out in the gloom right now but I appreciate all the guys coming out and pushing it this morning. Thanks Badlands for the opportunity!
WARMUP: n/a
THE THANG: Brayden hill repeats:
BOTTOM OF HILL
intersection 1 burpee
5 merkins, 10 Parker peters, 20 CDDS
TOP OF HILL
5 squats, 10 calf raises, 20 monkey jumpers
Next round
intersection 2 burpees
Reduce jumping squats by 1 each time
Rinse and repeat
MARY: no time
ANNOUNCEMENTS: HIM CAMP
COT: was held
Ran to back of the school and did an Indian run with a KB back to cot with stop along the way for merkins and SSH. Circled parking lot for remainder of workout doing more merkins and SSH. Badlands was fastest dude to get to the farthest point so he got some delicious beer from Amor Artis. It was hot and so am I.
WARMUP: Minimal as per usual at Sweep The Leg. Mosey to Legacy Health. SSH, Peach Pickers, Hillbillies, and toy soldiers.
THE THANG: Mosey to back of Good Hill Middle / 25 Merkins, 25 LBC’s 25 Monkey Humpers. Mosey to hill behind schools bball court. 13 light polls. Run to 3rd so 7 big boys, run back 2 and do 7 merkins. Rinse and repeat until u hit the top. Run back to COT right at 6am.
MARY: no time.
ANNOUNCEMENTS: bethel men’s shelter, July 4th convergence.
COT: prayers for patience, 2.0’s, M’s, Lyla.