WARMUP: Yes – SSH, Squats, Merks, and stretching
THE THANG: Stack it up with step ups, calf raises, Merks, Shoulder Taps, Big Boys, core work with several laps completed in between sets.
Pax kept adding an exercise for each round.
MARY: 3 mins of Mary
ANNOUNCEMENTS:DamtoDam, Fundraising for 2023, F3
COT: Prayers
WARMUP: sit in the trucks with the heat on
THE THANG: mostly running, typically
MARY: Jane’s Last Dance
ANNOUNCEMENTS: yes
COT: pre
WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…
Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark
THE THANG:
Group 1 (Farmers only):
Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6
R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)
MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)
WARMUP: whiskey and black coffee
THE THANG: 3 walkers, 2 trail studs, 2 on the road
MARY: (the wind cries)
ANNOUNCEMENTS: The British are coming!
COT: pre
Pledge of Allegiance right at 05:16 ( a little late due to mumblechatter)
WARMUP: Quick warmup right in the parking lot. All double count.
15 SSH
10 WM
15 IW
15 MNC
Then off to the corner of Main and Confederate to start the Thang.
THE THANG: The APFT – Army Physical Fitness Test
2 mile run
2 min of Merkins, AMRAP
2 min of big boy situps, AMRAP
Form matters or else it is not a rep.
Starting at the corner of Main and Confederate, the loop for the run was 4 laps of
– Down Main
– L on Academy
– L on Withers
– L on Confederate
– Back to corner on Main – that’s about .47 mi. Repeat 4X.
– 4th lap ended about halfway down Academy to make it an even 2 miles.
Everyone crushed it! Cubbie was king on the run, just below 8min pace. Tesh absolutely killed the merkins. Cubbie was also king on BBSUs.
Since the APFT calculator’s final scoring is based on age, the younger you are, the harder it is to pass, Tesh barely failed, but IMO he crushed it. That’s just fuel for next time.
I plan on Q-ing the APFT once a quarter to track progress.
ANNOUNCEMENTS: Read the newsletter. Get involved!
COT: The holiday season is a time for family, friends, and joy. Not everyone may have that in their lives right now. If you see or know someone in that situation, consider being the one that brings joy into their lives during the holidays.
Also, the holiday seasons – Thanksgiving and Christmas namely – are a time when most people open their hearts, and wallets, and give more than usual. That’s a blessing for sure, and I am not taking that for granted, but imagine how much better this world would be if everyone would do that all year around. We should not need the holiday season to encourage that from others, we should be living in love every day, just like He did.
Blessings,
SYITG
-NASA
Stuff was done.
WARMUP: Spider-Man ran away…right away. And I don’t think I had said anything yet. Guess he just felt like runnn-ning.
Quick disclaimer as in 3 seconds fast. We call that efficient when you don’t have any rookies.
Ran to the parking lot over by the Indian restaurant for some warmup. Started with SSH, windmills, low slow squats, slow merkins, mountain climbers, and cherry pickers. Some of us didn’t even use our arms to stretch – pretty amazing.
THE THANG: 3 exercises, ran maybe a 100 meter loop, and did the exercises again.
Exercises were 20, 20, 40…and you picked which numbers applied to which exercises.
1. Merkins
2. Squats
3. Shoulder taps (double count)
1. Lunges
2. American hammers (double count)
3. Calf raises
1. CDD
2. Plank jacks
3. Seal jacks
1. Dips (on your planking partner)
2. Flutters (double count)
3. Overhead claps
Some of this was counted in cadence, some was done OYO.
MARY: Bandcamp took us out in some stretching
ANNOUNCEMENTS: of course
COT: always
Runners hit the track while Booters headed behind the track.
WARMUP: SSH, Squats, MNCs, LBCs, Mtn. Climbers
THE THANG: Light Pole Bingo. 5 Merkins then lunge walk to next pole & do 10 Bombjacks. Go back to the first pole & repeat up the ladder. 15 Squats, 20 Calf Raises, 25 CDDs.
Mosey to benches in front of the school. 10 Derkins, 10 Step ups, 10 Dips. Take a lap around the parking lot. Repeat 3 times.
Ended with half of a J. Webb
MARY: 2 rounds
ANNOUNCEMENTS: read your newsletter
COT: prayers for Rebel’s wife surgery recovery, recent coworkers who got let go & our country
SS out.
WARMUP: premature Name O Rama
THE THANG: Pick your distance
MARY: F3 is for Men Only
ANNOUNCEMENTS: Read your newsletter
COT:
12 Runners, 1 Rucker (YHC). Hey Kids: Stay In School and, next year, don’t volunteer to Q the morning after the BBQ & Bourbon fundraiser