WARMUP: Mosey to coffee shop on Dave Lyle for some broga and merkins and mountain climbers in cadence. Then mosey down towards Middle school.
THE THANG:
11s with imperial squat walkers and diamond merkins
every time you pass the gold hill school sign do 2 burpees
Summary:
4 miles – 55 ISW, 55 diamonds, 40 burpees, 20 merkins, 40 mtn climbers
strong work by all
WARMUP: Nay
THE THANG: Half mile segments, targeting negative splits from 8:45 down 15 seconds per segment to 7:30. 3 min pain stations between segments:
SSH
IW
MNC
Peter Parker
Parker Peter
Bombjacks
Burpees
Squats
Monkey Humpers
HB Squats
Freddy’s
Box Cutter
Grave Digger
Merkins
CDD
Werkins
Mountain Climbers
MARY:
Hammers
Boat/Canoe
Protractor
Rosalita
Hello Dolly
Body Destroyer
ANNOUNCEMENTS:
Read your newsletter
COT:
Prayers for Kielbasa’s Son & Anchorman’s Daughter
Honor to Serve
WARMUP: Ran downtown loop, planked at Drug Store and stretched
THE THANG: : Pike’s 10 Derkins, 10 dips, run to wall. Repeatx3. Run to Postoffice, Plank. Run to cross street that is shaped like a semi circle. 10 merkins at top, 20 LBCs at bottom, 10 merkins at top. Repeato untill 5:55- run back to COT. Leaders got 4miles
I surveyed the surroundings and the PAX as the clock approached 0515… a few knee braces… but everyone was wearing running shoes so I figure people dress for the workout they want…. here we go.
WARMUP: Mosey through some stink until we found a spot to circle up on back side of teeter.
Goofballs, mountain climbers, shoulder taps, yoga stuff, Windmills all IC
THE THANG:
3 course buffet –
Course 1 – Chest work
40 wide arm merkins run 1/8 mile 10 step ups each leg run back 1/8 mile
30 missionary merkins run 1/8 mile 10 step ups each leg run back 1/8 mile
20 diamond merkins run 1/8 mile 10 step ups each leg run back 1/8 mile
10 CDDs
Course 2 – Leg work
40 squats run about 150yards 10 four count flutters run back 150 yards
30 monkey humpers run about 150yards 10 four count flutters run back 150 yards
20 lunges (each leg) run about 150yards 10 four count flutters run back 150 yards
10 BombJacks
Course 3 – Core work
80 SSH run about 100yards 10 burpees run back 100 yards
60 LBCs run about 100yards 10 burpees run back 100 yards
40 Hello Dollys run about 100yards 10 burpees run back 100 yards
20 Big Boy Situps
Mosey toward wall on back side of Red Bowl where we sat for dessert…
Dessert extras –
Wall sit with MNC and OH claps (IC)
shake it out then back onto the wall
Wall sit – stay in wall sit while everyone takes a turn doing 5 good form merkins
We couldn’t handle hearing any more of the dog barking that seemed to be coming from red bowl, so we headed back to CoT.
MARY: Freddie’s and flutters
ANNOUNCEMENTS:
F3 launched in Hong Kong
Skeet shoot early November
Bourbon Tasting mid November
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey towards basketball court parking lot – circle up for IC warmup- SSH, cherry pickers, WMs, Mtn Climbers, up/down dog, shoulder taps.
Dynamic movements – high knees across parking lot, zombie walk across parking lot (similar to a toy soldier with both arms remaining out)
THE THANG:
Deathly DORA:
100 werewolf merkins
200 gravediggers
300 zombie squats
partner monster runs length of bball court and back
After DORA – stretch out with a few minutes of Broga type stretches
Head to picnic tables/wall for random work all performed IC
Derkins x 10
wall sits w/ MNC x 10
wall sits w/ OH claps x 10
Irkins x 10
wall sits w/ toe taps x 10
dips x 10
wall sits w/ seal jack claps x 20
merkins x 10
Mosey to CoT –
sumo squat shuffle down length of parking lot
flutters x 20 (IC)
LBCs x 15 (IC)
line up on curb for merkin/dip (1rep/3rep) rotation traveling about half the length of the parking lot.
Leg Raises x 20 (IC)
Gas Pumpers x 10 (IC – led by Twister)
ANNOUNCEMENTS: Bethel mens shelter feed – Wed Oct12 – sign up and make a difference
Thanks for the opportunity TL.
WARMUP: nah
THE THANG: Mosey towards Gold Hill, since it was 10/3/22 approx every .25 miles we did 3 Kraken Burpees, 10 Mtn climbers and 22 flutters. When we got to Gold Hill we did sprints every other light pole and looped around far end parking lot and around back of school where we I explained next part.,
Hill repeats, 1st trip:
CDD (10) going up and squats (10) going down hill for first trip (every other pole)
Flutters at top and bottom waiting for 6, plus 20/22 extra
2nd trip: Burpees up (3) and Monkey humpers (10) every third pole
Flutters again, mosey back to COT
MARY: burpees instead
ANNOUNCEMENTS: Bethel mens shelter, pints n padres
COT: had to be there
WARMUP: Instructions and quick SSH and Windmills.
THE THANG: The last IronPax of the season was build for runners and titled “Death by Skiny Runner”. It was 3 miles
Of running and 650 reps for time.
100 Gas Pumpers (Knees to Chest – watch the video)
50 Jump Rope
1 mile run
25 Hello Dollies (seriously, watch the video)
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins (we explain a lot in the video)
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
50 Jump Rope
400-meter run
25 4-count flutter kicks (watch the video)
25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile run
MARY: none. We were all gassed
ANNOUNCEMENTS: Bethal Mens Shelter service opportunity. Read your Newsletter
COT:
WARMUP: STL has no warmup, well, ran to the purply lights in the daycare parking lot
THE THANG: 21’s because the first exercise SUCKS. 20 werewolf pushups in the parking lot, run down to the end of the school parking lots and do the little loop with 1 dip. Repeat until time is up.
Yes, there is NO WAY that you could finish all 20 rounds in 45 minutes, it’s a .9 mile loop. So the big exercise had to suck, and the second exercise had to be insultingly easy. lol
I very much designed this to get lapped once, possibly twice, but still see friendly faces huffing and puffing as we charged forth.
MARY: 90 seconds of flutters
ANNOUNCEMENTS:
COT:
https://photos.app.goo.gl/AvyTvfgqohkhrLL77
WARMUP: Rucks on – grab weight plates coupons (Fishstix claims I must have borrowed them cause they are too heavy for me) and walk through parking lot (with a short coupon rifle carry) to O’Reilly parking lot for CoP
Rucks off – SSH, WM, up/down dog, merkins, MNC all IC
THE THANG: rucks back on and suitcase carry coupons onto Old Farm Rd.
At entrance to apartments, coupons down and perform 10 Squats (IC) and 10 Merkins (OYO)
pick coupons back up and suitcase carry to end of Old Farm Rd
partner up for Dora 1 2 3
(ruck stays on for duration – use coupons for exercise)
100 curls – partner 1 curls while partner 2 rifle carries coupon to tree and back. switch/repeat
200 OH Press – partner 1 OH Press while partner 2 bear crawls to tree and back. switch/repeat (this is where complaining/modifications started – no gloves was bad idea)
300 Shoulder Taps- partner 1 Shoulder Taps while partner 2 suitcase carries coupon to tree and back. switch/repeat (this is where no gloves was really bad idea)
Had to cut Shoulder taps short for sake of time and head back toward CoT.
MARY: Tinsel showed us a shortcut on the way back so we had time for some chest press flutters and American Hammers IC and finally broke in Tinsel’s new rucks with some pickle pointers.
ANNOUNCEMENTS:
Shoes for F3 Kenya continues until Tuesday – need shoes for all ages
Adopt-a-road trash cleanup – this Saturday 0745 Peachstand
read newsletter for other fundraising/service opportunities including charity skeet shoot, dam2dam, etc
COT: Don’t do it alone