We ran the Kingsley loop. It was glorious. Miles for everyone.🏃♂️💨
– JWow
6 minute AMRAPs of 3 movements with lap in between:
1 —–
Russian twist x10 (4cnt)
Chest Press x10ea (each arm)
Lat Pull Down x10
2 —–
Thruster x10
Front Raise x10
Monkey Curl x10
3 —–
Swing x20 (or 10ea)
Tricep Ext x10
Row x10ea
4 —–
Man-maker x10
Overhead Press x10ea
Deadlift x10el (each leg)
WARMUP: Yea, did that. Mostly in cadence.
SSH
IW
HW
Soulder Taps
Merkins
Peter Parker
THE THANG:
A little smorgasbord. Initial bulk was laps around the front of the middle school with:
5 buprees at each speed bump
next lap
5 burpees and 10 bombjacks
Then we went backwards so the speed bumps were closer and reverse bear crawled up the hill from the lowest point.
Stopped for some People’s Chair
While we were at the wall we did BTTW with upside down shoulder taps and merkins in cadence
Went to the teacher parking lot in the back and did a long bear crawl. Then some Lt. Dan’s
Hit the elementary playground for some pull-ups and burpees. Tried to work in a partner balance and one handed hanging on the bar, but
it was a smashing failure. So, we ran back towards COT and stopped for Bulgarian Split Squats along the way.
MARY: Yea, we did this leg raise thing YHC saw on Instagram one time.
ANNOUNCEMENTS:
D2DBar10k
COT: It’s a core principle, so…yes
WARMUP:
THE THANG: run nun, Harris, Sutton, back on Sam Harris, back on harris, back on Nun
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Not enough
THE THANG: stolen from Tesh: https://f3thefort.com/2019/10/24/2019-43-minnow-pond/
YHC did change the route so the burpees were done at the Nazarene and then ran back to the location of the bear crawl
Most got 3+ miles
MARY: no, time was of the essence
NMM:
An excerpt from a poem by Amanda Gorman:
Just like a skill or any art,
We cannot possess hope without practicing it.
It is the most fundamental craft we demand of ourselves.
Getting to start my day with the caliber of men in the Fort is one way I practice hope. I’m grateful for it.
WARMUP: Naw, but maybe we should? Warming up is good
THE THANG: Run
MARY: No
ANNOUNCEMENTS: Yes
COT: Check
WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area
Sprocket thang at the grass field: Wheel Spoke
Center Hub: 5 burpees
Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub
Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub
Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub
Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub
After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.
MARY: None
ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer
WARMUP: yea, we did that. Ran around. Some SSH. Some Carioca, Some Imperial and Hillbilly walkers, Ran some more
THE THANG:
5 pull-ups
10 merkins (of various forms)
15 squats with the cinder block
20 swings with the cinder block
4 rounds
Mosey away for a reprieve. So a little leg work for the 6 and mosey some more
Mosey back for one more round
MARY: J-Lo and some Yoga
ANNOUNCEMENTS: Bethel Men’s Shelter is 1/4
COT: Happened. Good sharing. Come take part.
WARMUP: cmon man
THE THANG: downtown FM, through whiteville park (go to back for 5 miles, cut over streets for 4 mile range), go down by Footloose, down academy, back 160 to COT.
MARY: please
ANNOUNCEMENTS: lots
COT: of course! 5th core principle!!
WARMUP: Pledge
THE THANG: Out and Back with Merkins
Kingsley loop was an optional add-on.
MARY: Yes – 3 mins
ANNOUNCEMENTS: Clave Boss:10k/5k Dam2Dam sign up :
COT: Worth the wait