Tag: Assassin

On the AO hunt

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WARMUP: count off
THE THANG: run through Baxter down by mushroom pool, then all the way down to STL, then to Colosseum, then back to COT…and any extra laps / miles. 4-5 for runners, 2-3 for those rucking folks.
MARY: nada
ANNOUNCEMENTS: stuff that bus
COT: praying for our boy drop!

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Bubble of two

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We had buckets with printed beat down material.

After a brief warmup we tackled the bucket stations placed around the AO including down the trail in the woods.

The suggested pain included overly abundant reps of our favorites including merkins squats planking SSH’s flutters… the usual.

Excellent fellowship and discussion about why we are at F3 and what we should be doing to come along side our brothers who may be struggling.

Prayers up for DT and Small World. And ourselves.

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Being Present

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It was an honor to spend this morning with so many leaders in our community. 16 was the count for 4.65 miles. The route was as follows: R on 160 towards downtown, L on Main, Cross over Clebourne to Springs, R on Summersby where Springs ends, R on Unity, R on Tom Hall, Cross over Main to Clebourne, R on 160, L into parking lot.

Today’s COT was a reminder of the value in posting each morning. We have the opportunity to live life with High Impact Men that make us better. We discussed fatherhood, health challenges, stress, and being the leaders our community needs. Keep a lookout for upcoming challenges from The Fort’s SLT. We are needed now more than ever.

Thanks for the opportunity to lead, Anchorman. And thanks to the PAX for helping me start my day off on the right foot!

Aye!
Italian Job

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Options at Flight Plan

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WARMUP: Route explanations
THE THANG:
Option 1: WalMart loop
Option 2: 4 miler through Baxter with a few hills
Option 3: 5 miler through Baxter with a few hills
MARY: Nope-It’s a running AO
ANNOUNCEMENTS: HIM camp, Litter pickup
COT: Had to be there.

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Moderate HIIT

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Back by (very) popular demand we headed to the football field where we ran sprint after sprint after mall walk. The pax selected pre printed instructions from the bucket of running pain and mostly Bass-O won the 100 yard dashes. No hamstring injuries. The watch said 2 miles. Then we retired to the COT but got in a few @airborne hip flexors before the rain came. We missed @rebel but I heard he doesn’t do drizzle.

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SlowBurn:Running to the Chinese Massage 😳

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WARMUP:
SSHs
Mosey to the Chinese Massage
Hillbilly Walkers, squats, Merkins
Mosey to funeral home
Lunge walk
Reverse lunge walk
Mosey to entrance to FHC
THE THANG:
Do exercise at entrance
Run to top of driveway
Do accumulating exercise 1st,2nd…so on

1 Merkins x10=10
2 Leg lifts x9=18
3 Sumo squats x8=24
4 CDDs x7=28
5 Burpees x6=30
6 Wide arm Merkins x5=30
7 Donkey Kicks x4=28
8 Squat jumps x3=24
9 Flutters x2=18
10 Plank punch x1=10

MARY:
Mosey to Chinese Massage
LBCs, Freddy’s, Rosalitas, HelloDollys
Mosey to COT
Some more Mary all the way to 0600

ANNOUNCEMENTS:
F3Dads, Saturday guest Q at The Yard, keep posting
COT:
Prayers and Praises
Lots of health concerns, cancer, surgeries
Also lots of travel and prayers for safety
Family and praise for F3 and people in our lives

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