Attempt to meet the 3 mile requirment for sweep the leg and mimic a Murph workout…
Ran 1.5 miles and ended up at middle school.
100 reps – Shoulder taps (double count)
200 reps – Freddy mercuries (double count)
300 reps – Imperial walkers (double count)
Run 1.5 miles back to CoT
WARMUP: mosey down David Gibson to nature trail entrance.
THE THANG: climb up freshly trimmed path up hill to middle school parking lot where coliseum meets. Split into two teams, 4 men each. Perform sighting lap of loop (for safety) before grabbing two pavers and racing around loop. Objective is to create tallest tower of bricks in time allowed. Halfway through time we reverse the direction of travel to gain a new perspective on the route. Sasquatch said it best when asked which way is the worst? His response “whichever way you’re carrying bricks is the worst”
MARY:
ANNOUNCEMENTS: 30 Days to Understanding the Bible book study going on you should join us.
COT:
WARMUP:
Ready… set…
THE THANG:
…GOOO!!
Route:
160 to Massey to spratt to Leonidas, and repeat the loop then return to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 6 Windmills
THE THANG: After Funhouse led us in the Pledge of Allegiance, we ran to the bottom of Main ST where the gaggle performed 1 burpee then ran to the 2nd light pole (16 on the Hobo’s sIde) perform a burpee then run back to start. at this point the “A” group began to separate themselves from us mortals. Epstein didn’t kill himself. Continue performing 1 burpee at ever other light pole and running back to the start until you reach the end of the street. Run back to the start, perform your burpee then choose your own adventure loop. Big loop, over the bridge and around the block. Lil loop, take the alley behind hobos and head back to the start. Rd 2 was 5 merkins, Rd 3 was 5 CDD. Some Pax got more miles than others, looking at you #Badlands and #MacGyver.
MARY: NONE
ANNOUNCEMENTS: Murph options, other things I don’t remember
COT:Prayers for marriages and sick family members. God answers your prayers, keep praying and they will be answered. Sometimes blessings come from ppl and places you didn’t expect.
WARMUP: massey uphill to utility parking lot
THE THANG:
I. Partner DORA – 100 Merks, 200 squats, 300 LBC with run up and down hill.
II. 1 mile loop with pain stations at each gas’s station. Same exercises as DORA but rep was 15 each.
Touch workout with the hills!
MARY: no time
ANNOUNCEMENTS:
COT:
YHC was scheduled to Q, but had some 2.0 troubles overnight… so Dark Helmet graciously picked up the pre programmed Q.
World’s Worst Suicide
Mosey over to GHMS rear bus entrance. Start at basketball court.
PAX will travel forward three light posts and perform 5 burpees.
PAX will then travel backward two light posts and perform 5 merkins.
Rinse and Repeat as needed.
Thanks to DOAH for the help. Below is his version of what happened… can verify.
13 of the faithful came to a YHC led
“@Punch List is here in Spirit” Q…
• @Solo gave up his executive suite at
Planet Fitness to rejoin us in the gloom
• @Joe Lyons (F3 Long Duck) may be old, but at least he’s fast
• @Cobra Kai may be old, but at least he’s slow
• @fishstix may be old..
.. уир
• @Ölaf won the Fireball trophy
• @Poppins and @Vuvuzela were the kings today… by a fair margin
• @Badlands can be slowed down by excessive Merkins
• @Cyclops may or may not have done all of the reps while calling out to his estranged pets
• @SouptoNuts got faster as the workout went on… or I got a lot slower… or both… (probably both)
• @trucker is like Craftsman tools.
Reliable and not prone to wearing out.
• @Flounder ventured out as a lone man to discover the new world… still made it back for COT
Punch List out.
WARMUP: run 1/2 mi.
THE THANG: run4.5 miles 1/2 mile 40 each merkins and ssh, next turn 30 each, 20, 10 each. of two exercises. sprints at the end!
MARY: times up
ANNOUNCEMENTS:
COT: prayers and praise for many!
WARMUP:
SSH
Windmill
MNC
Cyclops
Imperial squats
Plank exercises
Merkins
THE THANG:
Mosey to circle
bear crawl around then do 10 burpees
Mosey to bigger circle
bear crawl around then do 9 burpees
Mosey back to small circle
Crab walk around then do 8 burpees
Mosey to do some
Benchwork at church
On the way use curb to curb walk up towards pavilion
Exercises in cadence
Step ups x40
Irkins x 20
Derkins x 20
Complete 7 burpees
Mosey back towards HT,
Found wall
Wall sits
Take turns lunge walking to curb and back
Alternate with balls to walls during rotation
Complete 6 burpees
Mosey to tire store
More step ups or box jumps x20
Grab a tire- Tire tabata (AMRAP)
Man makers
Tire press
Tire merkins
Tire derkins
Carolina Dry docs
Ab crunches x2
Sled to line 20 ft or so
Sled back
Mosey back to COT
complete 5 burpees
MARY:
American hammers x 20
Flutters to time
ANNOUNCEMENTS:
Trash pickup, cannoli run, Doty, Konvergence 6/10
COT:
Had to be there
disclaimer
Run to kingsley. do one mile loop as many times as you can before time runs out. every half mile increase speed to 5k pace for about 60 seconds.
read newsletter for important announcements.
Disclaimer attempted …
The PAX brought the energy this morning, had to get their attention… 5 burpees!
Disclaimer given, and it was probably the best disclaimer I have ever given. “We will be going off campus, lighting should be ok, but please watch your footing.”
F3 Credo – and encouraged that whoever led would do clave raises/shoulder taps for the 6, Their pick each time.
WARMUP:
**Is there a connection between Leadership & Faith?
25 SSH IC
10 Windmills IC
15 LSS IC
15 IW IC
15 MNCs IC
**The Acceleration of Faith requires a Belief System.
THANG 1: Cinco De Mayo 5 rounds of 5 exercises with a little mosey in between. And there was blood, JWOW speeding through the parking lot and got sniped by the speed bump.
**How does a man know his belief system is based upon truth?
5 Burpees
5 Merkins
5 Squats
5 LBCs
5 Mike Tysons
**Study puts a Leader’s Belief System to the Test.
THANG 2: **Is Faith static or dynamic?
Made it to the church parking lot. Did a list of exercises (below), starting with all of them, running a lap around the parking lot and removing one exercise before repeating.
10 Squats
9 Monkey Humpers
8 Lunges
7 Carolina Dry Docks
6 Sumo Squats
5 Bobby Hurley’s (or whoever else you like that dribbles/cheers)
4 Lump Lunges
3 Merkins
2 Bomb Jax
1 Burpee
**Faith is a Practice that requires Study to Accelerate.
MARY: The leaders made it back to COT and led Mary.
ANNOUNCEMENTS: Cannoli Run, Blood Drive, etc.
COT: Some local prayers, but that stays in COT.