WARMUP: Ruckers did warmups
THE THANG: Ran, Marathon training and rucked trails at Anne Springs
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: ssh, windmill, imp walkers, Peter Parker’s, all in cadence. Mixed in some up and down dogs
THE THANG: there was a list of 6 assignments taped to the empire pizza end and the Persis end of the building near cot. Each assignment consisted of one or more exercises, with counts of each to complete. The pax started at one end of the building and did assignment 1, then moseyed to the other end of the building to complete assignment 1 down there. The pax would then mosey back to the original location to complete assignment 2 on that list. This patterns continues. Halfway through each run between ends, the pax would stop for 15 dips (180 in total across the entire workout). Once all six assignments were completed. We finished the last one with the 6 and moseyed back to COT
MARY: we got a few rounds in including freddys, penguins, shakiras, and gas pumpers among others
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: disclaimer
THE THANG: wander through FMHS past the baseball field and pullup bars to get to Harris st. LEFT…. run to Walden Park entrance….. LEFT…. hug the LEFT curb and keep making LEFTS until you run every bit of Walden Park and arrive back at Harris St. Some made a right and headed back to COT. Some crossed Harris and continued the LEFT theme, running a couple more streets on the opposite side of Harris before returning to COT.
MARY: Some had a couple minutes to do some strider/sprints. Highly encourage runners to do this occassionally – your running mechanics and body benefits from sprinting from time to time.
ANNOUNCEMENTS: Newsletter
COT: Yup
Sorry this backblast is late…. Sorry the video post to slack was late….
As often happens in the journey of life – better late than never.
WARMUP: yes! Absolutely it was windy and cold. We would mosey and then wall sit dor everybody to catch up. As soon as the last guy arrived and sat down against the wall we were up and running again to another random location. Bonsai openly wondered if that was all I had planned. We did it for so long.
THE THANG: truth is: when I Q a moderate I often see who is present and budget our workout accordingly. In the spirit of a moderate, I kept all the counts to 10 or under and the mileage limited. These guys are strong.
The main portion was built around light poles and additive work. We were doing merkins and squats, adding an additional rep each light pole
At pole six and pole nine we stopped even though the lights weren’t on. I made a reference to how some men in our community are like those light poles: present but their light has gone out. Being among F3 guys is like standing in a well lit parking lot. A ton of dudes on fire accelerating.
But are we invigorating male community leadership if we don’t continue to reach out to those guys whose light has dimmed? The sad clowns among us need F3!
So, at every light pole we came across that was out—we did six merkins and nine squats. Turns out there are a lot of light poles at this AO in need of new bulbs or more power. I’m not sure what the metaphor is for sad clowns needing a new bulb or more power, but let’s keep working on EHING them and we can ask after their fifth or sixth post.
Closed with Bulgarian split squats, core work, and some mobility that is always a crowd favorite
WARMUP: Mosey to FM Animal Hospital, SSH, Merkins, Calf Stretch, Runners Stretch
THE THANG: Run to Walmart, 7s with merkins and dry docs, run to CVS, 10 merkins, 10 squats, 10 lunges (repeat 3x with a lap around CVS in between rounds), run to print shop pull up bars for 7s with pull ups and burpees, back to COT for a steep hill run, quick run around pharmacy to hit 3mi
MARY: 2 min plank
ANNOUNCEMENTS: Yes
COT: Prayers & Praises
WARMUP: ssh, windmill, imp walkers, Peter Parker’s, all in cadence. Mixed in some up and down dogs
THE THANG: there was a list of 6 assignments taped to the empire pizza end and the Persis end of the building near cot. Each assignment consisted of one or more exercises, with counts of each to complete. The pax started at one end of the building and did assignment 1, then moseyed to the other end of the building to complete assignment 1 down there. The pax would then mosey back to the original location to complete assignment 2 on that list. This patterns continues. Halfway through each run between ends, the pax would stop for 15 dips (180 in total across the entire workout). Once all six assignments were completed. We finished the last one with the 6 and moseyed back to COT
MARY: we got a few rounds in including freddys, penguins, shakiras, and gas pumpers among others
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: disclaimer
THE THANG: wander through FMHS past the baseball field and pullup bars to get to Harris st. LEFT…. run to Walden Park entrance….. LEFT…. hug the LEFT curb and keep making LEFTS until you run every bit of Walden Park and arrive back at Harris St. Some made a right and headed back to COT. Some crossed Harris and continued the LEFT theme, running a couple more streets on the opposite side of Harris before returning to COT.
MARY: Some had a couple minutes to do some strider/sprints. Highly encourage runners to do this occassionally – your running mechanics and body benefits from sprinting from time to time.
ANNOUNCEMENTS: Newsletter
COT: Yup
Sorry this backblast is late…. Sorry the video post to slack was late….
As often happens in the journey of life – better late than never.
WARMUP: yes! Absolutely it was windy and cold. We would mosey and then wall sit dor everybody to catch up. As soon as the last guy arrived and sat down against the wall we were up and running again to another random location. Bonsai openly wondered if that was all I had planned. We did it for so long.
THE THANG: truth is: when I Q a moderate I often see who is present and budget our workout accordingly. In the spirit of a moderate, I kept all the counts to 10 or under and the mileage limited. These guys are strong.
The main portion was built around light poles and additive work. We were doing merkins and squats, adding an additional rep each light pole
At pole six and pole nine we stopped even though the lights weren’t on. I made a reference to how some men in our community are like those light poles: present but their light has gone out. Being among F3 guys is like standing in a well lit parking lot. A ton of dudes on fire accelerating.
But are we invigorating male community leadership if we don’t continue to reach out to those guys whose light has dimmed? The sad clowns among us need F3!
So, at every light pole we came across that was out—we did six merkins and nine squats. Turns out there are a lot of light poles at this AO in need of new bulbs or more power. I’m not sure what the metaphor is for sad clowns needing a new bulb or more power, but let’s keep working on EHING them and we can ask after their fifth or sixth post.
Closed with Bulgarian split squats, core work, and some mobility that is always a crowd favorite