Almost a 3-way

WARMUP: Mozy, Side straddle hops, tie fighters
THE THANG: two pain stations set up 50yds apart, two rounds…almost 3. Mozy to tables for step ups and dips
MARY: round robin
ANNOUNCEMENTS: Donations to ship remaining shoes
COT: prayers for Peabody, prayers for Family!

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Almost a 3-way

WARMUP: Mozy, Side straddle hops, tie fighters
THE THANG: two pain stations set up 50yds apart, two rounds…almost 3. Mozy to tables for step ups and dips
MARY: round robin
ANNOUNCEMENTS: Donations to ship remaining shoes
COT: prayers for Peabody, prayers for Family!

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Asphalt Football Field

Warmed up with mosey, toy soldiers, karaoke, shuffles and high knees.

Went to the asphalt parking lot: every 10 yards we bear crawled to next exercise in cadence. Count of said exercises was ascending from 5 CT to 50ct increasing by 5 every 10 yds.

1/4 mosey followed by 10 burps.

Back to asphalt field and go in reverse.

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Ageless?

WARMUP:
20 SSHs
8 Squat reaches
8 Alternating Body Bridge
1 short run around parking lot

THE THANG:
Played my music

Flying Squirrel with hand clap – 15 reps, 2 sets, 30 secs rest
Table Top Crawl – 30 secs on (4 forward, 4 backwards), 2 sets, 30 secs rest
American hammers with straight legs – 30 secs, 2 sets, 30 secs rest
1 legged burpee – 10 each leg, 1 set each, 30 secs rest
Chest tap Merkin with wide leg stance – 12 reps, 2 sets, 30 secs rest
Shoulder tap (2 each side is 1 rep) to 2 Merkins – 30 secs on, 2 sets, 30 secs rest
Cross Merkin – 12 reps, 2 sets, 30 secs rest
Superman Plank – 30 secs on, 2 sets, 30 secs rest
4 Squats, 2 Squat jumps, repeat – 30 secs on, 2 sets, 30 secs rest
Walk out to pistol squat – 5 reps, rest, 3 reps
Leg extension to spider merkin – 30 secs on, 2 sets, 30 secs rest
Side kick outs – 30 secs on, 2 sets, 30 secs rest

Ran a small lap around parking lot

250:
50 reps each, good form –
Regular Merkins
Jumping Squats
Shoulder Taps
Reverse lunges
CDDs

ANNOUNCEMENTS: The Jaeger is coming! Welcoming G.I. Jane!
COT: Lots of prayers for friends or family dealing with forms of cancer. Lots of thankfulness for what we were able to do today.

Takeaways from today’s message:
1. In the midst of all the struggles in this world, when you think about your children, are you more concerned with where your child will attend college or eternity?
2. Is salvation of the utmost value in your home?
3. Bathe your family’s mind in the truth

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Let’s do a Circuit

WARMUP: Mosey to Basketball lot between the schools. SSH, Imperial Walkers, arm circles, MNC, mountain climber.

THE THANG: circuit training day. 5 exercises each 1 min after circuit lap around the lot. Completed 4x.
Exercises.
1. Seal Jacks
2. Merkins
3. Dips
4. Squat Jumps
5. Flutters

Ended with some sprints and Mary.
COT:prayers for healing and parents raising teens.

Thanks for the invite Shower Curtain

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Mentorship Has Its Privileges

WARMUP: COP – SSH, Mtn climbers, Peter Parker, Parker peter, inperial Walker, Merkin

THE THANG:
Grab partner and discuss a non-F3 mentor who helped you in life while doing partner leg throws

Different partner, now discuss non-F3 man you helped mentor in life while doing partner planks/merkins/shoulder taps

Different partner, now discuss missed opportunity to share a mentor relationship with another man in your past

hand off to Long Duck

Series of exercises marked in parking spaces. each pax chooses a space, completes exercise, runs 1 lap, then moves to next space/exercise and repeats the cycle.

Run home

ANNOUNCEMENTS: Long Duck is The Fort’s Whetstone Q. Don’t be confused by the lexicon…Whetstone=Mentorship. it’s that simple. Long Duck shared his experiences (which are vast considering his long service as a sponsor in AA). Tap this HIM to learn more about starting or improving in the area of Mentorship.

COT: Prayers for Slash’s dad and Escargot’s son and Long Duck’s friend Tyler struggling with drug addiction.

thank you Shower Curtain for the opportunity to lead the pax!

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Sharknadoish

WARMUP: SSH, cherry pickers, Moroccan night clubs. Mosey to front of school for some merkins- mosey a little more
THE THANG: 10 burpees, run up hill to rock and back
20 big boys, run up hill to rock and back
20 hand release merkins, run up hill to rock and back
20 squats, run up hill to rock and back
20 Carolina dry docks, run up hill to rock and back
Repeat until we head back
Most got atleast 3 rounds through
MARY: burpees ,flutters ,American hammers
ANNOUNCEMENTS: dam2dam packet pick up and read your newsletters
COT:

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Tribute to Cardinal

WARMUP:
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*

THE THANG:
Complete each round and then run 160m
Rd 1&2 (5 counts)
– Burpees, Big Boys, Heels to Heaven
Rd 3&4 (10 counts)
– Burpees, LBC, Mtn Climbers (double count)
Rd 5&6 (15 counts)
– Burpees, Air Squats, Freddie Mercurys

20 Burpees

We still had time after completing Cardinal’s weinke so we took a quick mosey to the playground. Partner up. One partner completes runs while the other partner does 10 pullups and 5 burpees. Two rounds and then run back to the start point.
MARY:
Completed some rounds of exercises
ANNOUNCEMENTS:
Decided to forego announcements and focus all of our thoughts and prayers on Cardinal’s family.

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