Tag: Badlands

needed recovery

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Landed in Charlotte night before around 10pm – super exhausted from Miami work trip but can’t pass up opportunity to lead the PAX!

We stayed on kingsley campus, winding through the sidewalks and parking lots to get 3ish miles. Every 5 minutes we would stop and do about 10 merkins and 10 low slow squats both with the rucks on.

ANNOUNCEMENTS: newsletter

COT: yes

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Christmas Eve Convergence at The Yard

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WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…

Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark

THE THANG:
Group 1 (Farmers only):

Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6

R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)

MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)

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The King’s Nether Regions

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First time to The Biscuit and I had the Q. I READ BACKBLASTS TO FIGURE OUT WHAT TO DO. Go figure… <@UGU3XR5RP> (was not present) is hopefully proud.

WARMUP:
Don’t call Side Straddle Hops or Windmills or anything here. It will not be welcomed.

THE THANG:
We took a route down and through Massey to the end at King’s Bottom and back up. We hit roughly 4.5.

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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Is F3 all about acceleration?

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WARMUP:

– SSH x30
– Windmill x10
– Cherry pickers x10
– Quad stretch both legs 10 count each leg
– Calf stretch both legs 10 count each leg

THE THANG:

Ran to Berkshire heights loop and at each stop sign
– 10 bomb jacks
– 5 burpees
– 10 Freddie Mercury double count
got in over 3 miles

MARY:
One last set of the above exercises
ANNOUNCEMENTS:
4.01k <@U035XDY7ABC> run for CRI
<@U08GHEK16> 5k
Christmas party
Read your newsletter
COT:
Prayers and praises

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2024.49

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A 3/4 mile figure 8. Top loop = 3 right turns, do 5 bombjacks at each right turn. Bottom loop = 3 left turns, do 5 merkins at each left turn. At the cross in the middle of the figure 8, do 5 burpees.

I got 5 laps, some got 6.

Lesson of the day, masculinity is earned. Time to go earn those callouses.

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Berkshire loops of fun

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WARMUP: 25 ssh at corner of front Sr

THE THANG: Berkshire loops with 10 merkins, 15 squats, 15 LBCs at each stop sign

2 laps plus a slight detour to Richard’s Crossing with a few extra stops

MARY: flutters with varying cadence

ANNOUNCEMENTS: newsletter

COT: deep stuff

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Bad(lands) Decisions

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Pre-run at 0445 for those that set alarms…

WARMUP: yog around parking lot and them SSH, WM, baby arm circles while waiting for Grout to get out of the bathroom. Grab Cindy and rifle carry down to the lower parking lot near Oak Academy

THE THANG:
4 legged starfish

Center Exercise: Block Core Series
Each time PAX return to the center, they complete the following:

10 Block Flutters (block press)
10 Block LBCs (hold block above chest while crunching)
10 Block American Hammers

After completing the core series, PAX choose a new station to run to.

The 4 Starfish Stations

Station 1: Block Overhead Lunges
Exercise: 20 Lunges (10 each leg) holding the block overhead
Return to Center for core series after completing lunges.

Station 2: Thrusters
Exercise: 15 Thrusters
Return to Center after completing thrusters

Station 3: Block Swings
Exercise: 15 Block Swings
Return to Center once finished for core series.

Station 4: Block Rows
Exercise: 15 Bent over rows
Return to Center for core series after completing rows

After round 1 take a active recovery jog around parking lot and then repeat.

After completing round 2 – murder bunny back to ROTC house

MARY: Hello Dolly, LBC, box cutters, 6ct burpees

ANNOUNCEMENTS: thanksgiving convergence, marathon tomorrow, sign up for Christmas party

COT: yup

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Grout’s Ladder

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WARMUP: Mosey to WEP Ampitheater. 20 SSH, 10 Hillbilly Walkers, 10 Windmills
THE THANG:
Board of Pain:
Round 1:
5 Burpees
10 Merkins
15 CDD’s
20
25 American Hammers
30 LBC’s
35 Monkey Humpers
40 Flutters
45 Mountain Climbers
50 Squats
Run to top of hill / stop sign
Round Two:
Rinse and Repeat but drop Squats.
5:55 run back to COT
MARY: None
ANNOUNCEMENTS:
COT:

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Cardiac test

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WARMUP: Run around Earth Fare and out to cul de sac last bank
THE THANG: Fartlek style morning with various periods of hard running intermixed with some moseys and a helping of Hand Release Merkins and Monkey Humpers. Strong push by all pax!
MARY: She came for the ride throughout and did her thing at each stop as the pax regrouped
ANNOUNCEMENTS: Xmas party, clave Boss, Thanksgiving convergence
COT: Shout out to veterans on this Veterans Day! Plus a prayer to soften men’s hearts in these challenging times and year end season.

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