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
WARMUP: pledge
THE THANG: Alabama route 2mi. BASS exercises Bombjacks, American hammers, Squats, SSHs. 10 ea. 2 stops. 2 laps or 2nd lap circle up main and back to COT x2 for 3mi total.
MARY: PAX choice
ANNOUNCEMENTS: trash pickup this Sat. Shooting in Nov.
COT: praises prayers.
WARMUP: none… Just go
THE THANG: Run to Wally World via 160 left on stone crest until hit Model A. Then do BASS which consists of 5 burpees, 20 American hammers, 10 squats and 10 SSHs. Run back to COT do exercises again and repeat back to Wally World. Just a little over 4mi.
MARY: optional
ANNOUNCEMENTS: trash pickup Christmas party
COT: marriages, 2.0s
WARMUP: SSH, Windmills, Morrocon NC, Cherry Pickers, and Stretches
THE THANG: L-Shaped Path Run for over 3 miles with (2) Pain Stations that consisted of (9) Merkins and (11) Squats
MARY: LBCs, American Hammers, Hello Dollies, and Shoulder Taps
ANNOUNCEMENTS: Board of Pain at Laces In this Thursday and other upcoming 10-year Anniversary Events
COT: Paddle is starting a new job, Badlands grandfather is turning 90 in October with a party in Mexico, and Flounder keeps accelerating and consistent at the age of 86 and counting.
The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details: The first Pax will run 3 miles and return to the starting point. The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles. Each route will be unique. If you get lost, just run 3 miles and return back to the park.
Total miles: 3+3+3 = 10 F3 math (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)
Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.
Great job by everyone this morning!