WARMUP: lap around the parking lot. Each man had opportunity to lead an exercise in cadence.
If memory serves correct it was:
Squats,
Merkins,
Standing penguins,
Imperial walkers
Moroccan night clubs
THE THANG: Fartlek style repeats focusing on keeping feet quiet (meaning less impact and less putting on brakes), keeping head steady, keeping ruck close to body, quick short steps landing on a bent knee vs an outstretched leg. We did over 2 miles worth of speed work. Very proud of the guys for coming out and getting faster. Spare rucks are always available for guys to attempt The manly thing.
MARY: keep core tight during shuffle to reduce chance of injury.
ANNOUNCEMENTS: congratulations to my wonderful M for not killing me for the first 14 years of our marriage.
COT: Grout took us out. Prayers for @shower curtain
Tag: 3D
A new
Begins
- QIC: 3D
- When: 2022-08-19
- Pax: 38 Special, 3D, Cubbie, yard sale
- Posted In: shieldlock otb
We rucked around Kingsley
All the SLs use Kingsley on Fridays.
- QIC: 38 Special
- When: 2022-08-19
- Pax: 38 Special, 3D, Cubbie, yard sale
- Posted In: shieldlock otb
WARMUP:
THE THANG: Ruckished for 30 min. Then chatted for 30.
MARY:
ANNOUNCEMENTS:
COT:
what’s a kettlebell
- QIC: Badlands
- When: 2022-08-17
- Pax: 3D, Badlands, Band Camp, birdcage_f3, Drop Thrill, JWOW, Tesh, Uhaul
- Posted In: snake pit
WARMUP: dynamic warmup including toy soldiers, high knees, butt kickers, SSH (IC), Merkins (IC)
THE THANG:
perform 20 reps of exercise then run 100yds before performing next set
5 sets – deadlifts
4 sets – bent over rows
3 sets – sumo squat/high pulls
2 sets – thrusters
1 sets – curls
MARY:
Death by Kettlebell
set 1 minute recurring timer:
perform increasing reps of exercise until you fail to complete number of reps before timer expires
Kettle bell swings: 5, 10, 15, etc
most failed at 35 reps
chest press: 15, 20, 25, 30, max
ANNOUNCEMENTS: 10 yr anniversary stuff – check newsletter
COT: gotta be there
ClimbTheRope
- QIC: Ölaf
- When: 2022-08-15
- Pax: 3D, Cheddah, Ölaf, Sprocket
- Posted In: virile agitur
Flounder was MIA this morning and was missed. WARMUP:we prerucked down to the elementary school to offer some prayers for a safe school year. Then we took a ruck around the block.
THE THANG: standard low slow squats, some weighted and slick merkins,
MARY: we did a few big boy sit-ups. Also brought back a new ab exercise learned from the San Antonio Nantan called climb the rope. Happy to give a demonstration in the gloom. We also did some standing penguins.
ANNOUNCEMENTS: read your newsletter
COT: Fishsticks took us out.
Board of Discomfort
- QIC: Twister
- When: 2022-07-26
- Pax: 3D, Assassin, Drop Thrill, Hasselhoff, Kindergarten Cop, oldbay, Spinner (Derrick Dominey), Triple Lindy, Twister
- Posted In: The Ballroom
WARMUP: A bit of light stretching
THE THANG: the pax moseyed over to the board of discomfort and proceeded to execute 1/2 of the board. After every two exercises the pax ran down the hill to the weird blue hut behind the school OR walked around the parking lot with 20 SSH before returning to the board
MARY: two rounds of GAS PUMPERS
The Q talked about forgiveness and doing the harder thing
ANNOUNCEMENTS: many
COT: We prayed for all prayer requests and all though TAPS unmentioned
ItalianJob likes it cheap
- QIC: 3D
- When: 2022-07-22
- Pax: 3D, Italian Job
- Posted In: 1st f
2.5 mile paddle in 1:05. ItalianJob got a cheap SUP at Aldi. Seems to work ok. No one got wet.
COT: how many PAX have done COT on water?
Tnarky Sitle
- QIC: Ölaf
- When: 2022-07-18
- Pax: 3D, Ölaf
- Posted In: virile agitur
WARMUP: 1 min plank of gratitude forevermore referred to as plankitude.
THE THANG: merkins (perfect form) , penguins, fire hydrants, suicide squats, mixed in with 2+miles of rucking.
MARY: plank
ANNOUNCEMENTS: newsletter
COT: Shady prayed us out
Murder Bunnies are Wild
- QIC: JWOW
- When: 2022-07-20
- Pax: 3D, Beaker, birdcage_f3, Drop Thrill, JWOW
- Posted In: snake pit
It was a steamy morning in The Fort so the warmup was light and sweating was not optional.
– 15 Side Straddle Hops
– 10 Windmills
– 10 Cherry Pickers
– 10 Merkins
– Down Dog/Honeymooner followed by a stretch
The Thang:
There was conveniently a deck of cards and the exercises were as follows…
Aces = Murder Bunnies
King = Bear Crawl
Queen = Bunny Hop with Bell
Jack = Run a Lap
Diamond = Snatch
Heart = Big Boy Situp with a Thrust
Club ♣️ = Curl
Spade ♠️ = Squat
Although the deck was non-face card heavy, we did do our fair share of murder bunnies (always a crowd pleaser).
Back to COT for prayers and praises.
– JWow
Diabeetus
- QIC: darkhelmet
- When: 2022-07-11
- Pax: 3D, Airborne, Barry Manilow, Battle Bot, Cheddah, Cohiba, darkhelmet, Dojo, f3anchorman, Funhouse, Kermit, Lies and Videotape (SLV), Maximus, NakedAndAfraid, Peabody, Punch List, Sex, Tesh, Triple Lindy, Uhaul
- Posted In: The Armory
WARMUP: First, we warmed up.
THE THANG: Then we did a lot of kettlebell stuff and ran a little.
MOSTLY, we listened to what might have been the worst playlist ever conceived. From the marginally incestuous Osmonds, to the Killers, to what was probably the biggest surprise which was Wilford Freaking Brimley. The diabeetus commercial guy you say? Yes. Beloved actor who starred in the 1985 hit movie Cocoon? Yes. He’s a member of the Church of Jesus Christ of Latter-day Saints? Well, he was when he was alive, yes… but please tell me THAT isn’t the thing that you find most surprising. He has albums. Of music. Where he sings. Doesn’t that shake you a little more to your core? I mean… even just a little? And to add insult to injury (and trust me, his singing was injurious), there’s not a single freaking song on his album about DIABETES TESTING SUPPLIES. Seriously, lean into your strengths, Wilford. WTF? You know diabetes supplies like no other… and yet you choose to sing about someone’s silver-haired daddy…? I’m not sure what to think anymore… I’m not sure this world was meant for me…
MARY: Once again, girls aren’t allowed. Core Principle #2.
ANNOUNCEMENTS: Read your newsletter.
COT: Core Principle #5