Flight Plan: Standard Route:
Market down to Sutton, Sutton up to 160, 160 back to Market.
One loop is about 1.5mi.
Some did trails and some rucked.
COT
We ran past the house where I grew up in Willowbrook.
WARMUP: yes
THE THANG: ruckers and runners
MARY: no
ANNOUNCEMENTS: yes
COT: pre
Panera coffee followed
WARMUP: none
THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all
MARY: none
ANNOUNCEMENTS: torture and haire
COT: prayers for all. God bless
WARMUP: SSH, Squats, Imperial, Cherry Pickers, Nightclubs, Mosey with Tot soldiers and Lunge Walk
THE THANG: 11s w Merks and BigBoys, Squats and LBCs. 4 corners with 2 exercises at each corner ( Starfish style) w 5x BombJax and Donk Kicks in the middle.
Finished with wall sit while 2 pax jumped out and completed 3 partner merkins.
5 mins of Mary was a hit!
MARY: yes
ANNOUNCEMENTS: Tortoise and Hare and newsletter.
COT: Prayers and Praises for F3 and fellowship.
WARMUP:
40 SSH
10 windmills
20 Merkins
Mosey up Massey Hill
THE THANG: DORA style, 4 rounds:
One partner runs down and up Massey hill, other partner accumulates reps.
Round 1:
100 merkins
150 CDD
200 shoulder taps
Round 2:
75 big boys
100 flutters
150 mountain climbers
Round 3:
100 monkey humpers
100 jumping split lunge
100 squats
Round 4:
75 navy seal burpees
+9 navy seal burpees at the end of
MARY: Flutters, but mostly gasping for breath
ANNOUNCEMENTS: several
COT: don’t be generic – be specific and willing to open up about your struggles
WARMUP: We did.
THE THANG: Warm up
4 corners in back lot – 3 rounds – 25 reps of each
– Merkins
– Squats
– Diamonds
– Big Boys
Dora
– 50 burpees
– 150 dips
– 250 CDD
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.
WARMUP:
The pledge
THE THANG:
Launch point was parking lot across from old Hardee’s
Exercises
10 merkins
20 squats
20 LBCs
Loop
Run up main
Left at Post office
Left on Elliot
Left back to launch point.
Repeat exercises
Go one street farther each time past Elliot until you get to E Close St.
The. Reverse the route and work back.
All pax got 3 so got close to 5.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: ssh, windmills, imp walkers, hillbilly walkers and Peter Parkers, all in cadence
THE THANG: a round of 13s – 2 stations were set up a hundred or so feet from each other. Station 1 the pax did merkins and shoulder taps – starting count was one. The pax migrated to station 2 via lieutenant dans, and at station 2 did big boi sit ups and American hammers ( or was it Russian twists, I forget) – starting count was 12. The pax returned to station via a mosey around the parking lot.
The task proved a bit ambitious for us, as we reached 6:00 with a couple of rounds left to go, but at f3, we get paid by the hour, not by the rep, so the effort was honorable
After reminiscing about the old abc wide world of sports, we spent some time brainstorming some good f3 names inspired by IP of our youth. Don’t be surprised if an upcoming fng goes home named something like Danny Zucko, Fonzie, or Grimace.
MARY: negative ghost rider
ANNOUNCEMENTS:
COT: prayers were lifted for vuvu and other pax in attendance
WARMUP: Disclaimed – then off
THE THANG: Richard’s crossing to front street to Berkshire circling as many times as selected then returning the way pax went out.
MARY: Nope – open to all men. She was not there.
ANNOUNCEMENTS: Took place. Read your newsletter.
COT: 5th core principle.
Assassin – thanks for the call. :eye: