WARMUP:
THE THANG: Ran Loops Around Old Kingsley and The Pond
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Dora the Hillsplora, partner runs up the hill and back.
Hillsplora#1
Early finishers continue to run up and down the hill until others finish
Hillsplora#2
50 each then run up the hill and then 50 more and run up the hill
50 each then run up the hill and then 50 more and run up the hill
MARY:
10 Heel touches(penguins),
10 American Hammers
ANNOUNCEMENTS: Read your newsletters.
COT: It is what it is…
WARMUP:
THE THANG: Run to the end of Harvest Pointe/River District and back, adding more if time was on your side. Do 1/4mi – 1/2mi intervals.
MARY:
ANNOUNCEMENTS: yes
COT: yes
WARMUP: 8 or so exercises to get the blood flowing
THE THANG: mosey down to circle and partner up
1) runs up hill
2) does Freddy mercurys
Flip flop
Mosey across the street
1) bear crawl up hill and run back
2) merkins
Flip flop
Mosey to entrance to parking deck
Jacobs Ladder
6 bomb jacks at c
Top of hill
1 merkin st bottom of hill
Return to previous two spots for a rinse and repeat
Two sprints back to COT
MARY:
She was a fine girl….or was that Brandy??
ANNOUNCEMENTS:
4 Bs and an Uber
Bethel
Trash pick up
COT:
Pray for men to lead well and do the small things well to attain the big goals
WARMUP: with some stretching, mumble chatter, etc.
THE THANG: Went to the tennis court bleachers as home base with bells (and so I could have balance)
Did multiple circuits of KB thangs
Dips
Skull crushers
Lawnmower pulls
Then ran a large lap
Curls
KBell swings
Deadlifts
Then ran a large lap
Figure 8’s
Round the worlds
Shoulder presses
Then ran a large lap with a partner bell carry
More circuits including
KBell swings
Tricept extensions
Halo circles
More running
Squats
Clean press each arm
KBell swings
Another final run
All enjoyed immensely. Semi professional because I had a typed weinke in hand.
Thank you for your attention to this matter.
WARMUP: Too cold to warm up so we just ran
THE THANG: YHC posted a route the night before, was all downhill, but driving up Sutton realized there was less sidewalk and minimal shoulder to safely run on so quickly pivoted and decided that WalMart could use some foot traffic
MARY: Nope
ANNOUNCEMENTS: Bethel, 4B’s, Christmas party requested, update and golf moved to spring
COT: What separates us from the lulu chasers at OrangeTheory, among other things.
Site Q let me know there would be a shovel flag handoff this morning so expected a large crowd. Means different paces needed to be accommodated, perfect for a BOP. Arrived early to set-up and get a prerun in, because I'm old and need the warmup, plus it's been a long week. Jogging around the parking lot next to the school I was able to watch the cars start to roll in. This energized me which is what I needed. I love F3 workouts for the fellowship; the fitness is a bonus. Time to work.
WARMUP: Moseyed/walked with bells from COT to the large parking lot by the school. Only 2 exercises called: SSH & Burpees. Did these a few times and we were ready to work.
THE THANG: BOP was on display at a light pole, explained the BOP and then had the PAX count off in groups of 4. With 4 groups created I let the PAX know that each group would farmer carry coupons, which were also located at the same light pole, to the other end of the lot and back. Group 1 would carry and upon return would alert Group 2 that it was their turn, so forth and so on. Rotated the farmers carry throughout the workout. Most groups had the pleasure of 4 carries, my group -#4 only had 3 carries. Most PAX made it into the 20rep block of the BOP and a couple of HIMs completed the BOP. Fun was had by all. BOP and coupons for farmer carry listed below:
Farmer Carry Coupons
2 – 45lb plates
2 – 45lb dumbbells
2- 35lb dumbbells
1 – 50lb Ruck + 1 – 50lb bucket
KB BOP Reps & Exercises:
50 – KB Swings – 2 handed
50 – KB Goblet Squats
50 – KB Single Arm Bent Over Rows (25 ea side)
50 – Straight Leg Raises Over KB (count both sides)
40 – KB Dead Lift to Curl to OH Press
40 – KB Goblet Reverse Lunges
40 – KB Lying Pullovers
40 – KB Side Bends
30 – KB Swings – 1 handed
30 – KB Glute Bridges
30 – KB Romanian Dead Lifts
30 – KB American Hammers
20 – KB Snatches (10 ea arm)
20 – KB Plank Single Arm Rows
20 – KB Figure 8s
20 – KB Big Boy Situps
10 – KB Thrusters
10 – KB Man Makers
10 – KB Halos (each direction)
10 – KB Around the Body Passes (each direction)
MARY: No Time
ANNOUNCEMENTS: Bethel Men Serve, 4Bs, Trash Pickup
COT: STK!
Have participated in the Dawn Patrol workouts for a few months now. Noticed one thing missing at most workouts, gear. Remedied that this morning.
WARMUP: Started at COT with the usual suspects
THE THANG: Set-up gear in stations in the first parking lot at the top of the hill. Asked the PAX to partner up. Partner 1 performs the exercise at a station while Partner 2 runs down the hill and then back up to relieve Partner 1 – flapjack, then move to the next station. Everyone pushed hard and made it through all stations plus 1.
AB Wheel
Shoulder Rows in Squat Position w/ Heavy Rope
V-Sits w/ 10/lb Med Ball
OH Squats w/ Cindy
KB Swings w/ 35lb KB
Triceps Extensions in Ski Position w/ 12lb DBs
Reverse Lunges w/ 20lb Weighted Vest
OH Press Toss w/ 60lb SB
Single Arm Lawn Mower Pulls w/ 45lb DB
American Hammers w/ 10lb Handled Ball
Alternating Snatches w/ 35lb DB
Slam Ball w/ 30lb Slam Ball
Squats w/ 30lb Ruck
Curl to Press w/ 45lb Plate
MARY: No time
ANNOUNCEMENTS: 4Bs, Trash Pickup, Bethel Serve
COT: STK!
WARMUP: Mumblechatter
THE THANG: Out and Back – Harvest Pointe
MARY: no
ANNOUNCEMENTS: yes
COT: prayers and praises
WARMUP: frowned upon at this AO
THE THANG: head down Market until it changes names, keep going, turn right on Gardenia, turn right on Morris Hunt, hit the cul-du-sac and come back
MARY: did a little yoga up till 0600 once we got back
ANNOUNCEMENTS: Newsletter
COT: was held