WARMUP: no, it was cold
THE THANG: mostly running
MARY: Pusher …. coffee …. Freed To Lead
ANNOUNCEMENTS: follow with D2DB
COT: pre
WARMUP: yes, in fact it has warmed up, most accepted 40 as the temp, some argued feels like 36
THE THANG: loop through Kingsley, down 21, to the front of the hospital, across the street from launch, then back. most did not follow the suggested ‘loop’, but all made it back safe
MARY: never heard of her
ANNOUNCEMENTS: yes
COT: yes
Six Booters and four Ruckers converged on Ball Room this morning for a music-themed workout. Conditions were cold and wet (33 and foggy). Here’s what we did.
Warm Up
– 10 Low Slow Squats (IC)
– 10 Windmills (IC)
Mosey around the lot to the covered walkway in front of the school
The Thang
The workout consisted of nine songs where an exercise was performed until a trigger word started another exercise
Song 1 – “Africa” by Toto
4m 32s of SSHs
Trigger Word: Africa – Burpees (7 total)
Song 2 – “You Can Call Me Al” by Paul Simon
4m 36s of Plank
Trigger Word: Al – Plank Jacks (4 total)
Song 3 – “Wagon Wheel” by Old Crow Medicine Show
3m 56s of Imperial Walkers
Trigger Words: Rock Me – Bomb Jacks (18)
Song 4 – “Another One Bites the Dust” by Queen
3m 43s of Plank
Tigger Word: Dust – Merkins (18)
Song 5 – “The Joker” by Steve Miller Band
3m 39s of American Hammers
Trigger Word: I’m – LBCs (32)
Song 6 – “Pour Some Sugar on Me” by Def Leppard
4m 56s of Moroccan Night Clubs
Trigger Word: Sugar – OH Claps (19)
Song 7 – “Wildflowers” by Tom Petty
3m 14s of Squats
Trigger Word: You – Flying Squirrels (24)
Song 8 – “Hotel California” by The Eagles
6m 32s of Calf Raises
Trigger Word: California – Burpees(4)
Song 9 – “Money for Nothing” by Dire Straits
4m 39s of People’s Chair
Trigger Word: Money – Merkins (17)
NMM
Who knew five minutes of Moroccan Night Clubs could wreck you? Today’s beatdown proved you don’t have to run far to get a good workout. Thanks for the opportunity <@U790WHUKC> and happy birthday <@U6AS1MBPG>. And great to catch up with our Ruckers at the end.
Remember to celebrate your wins louder than you mourn your losses. Progress deserves more energy than regret. Should’ve, would’ve, and could’ve steal too much joy. The windshield is larger than the rearview mirror for a reason.
Aye!
IJ
WARMUP: yea, this is important. did SSH for a while because Esso was late. He apparently “went to block party” and then remembered we were going to ballroom today.
THE THANG: ran around exploring
Found a 15 space parking lot
1 merkin
2 squats
3 burpees
4 merkin
5 squats
6 burpees
7 merkin
8 squats
9 burpees
10 merkin
11 squats
12 overhead claps (by request)
13 merkin
14 squats
15 overhead claps
Started to do that again, but I just didn’t wanna. Was hoping more PAX would gripe about it. But they didn’t they were either too cold to complain, or knew I might actually go through with it if they did.
Mosey some more
some squats, lunges, cossak squats
Mosey some more found a hill
bear crawl, donkey kicks, back down
crawl bear, donkey kicks, back down
Mosey some more found the basketball court
5 squats run to the middle 5 jump squats
back to start
5 squats run to far end 5 lunges
did that a few times
MARY: did some hip flexibility work. Barry did not seem to be a fan, but I know he really enjoyed it in his heart.
COT: had to be there. Bass is a stellar Site Q. It was an honor to lead
WARMUP: pledge
THE THANG: mosey over to Academy and Monroe white
Hill pendulum from parking lot to parking lot on Monroe white – 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10 lunge jumps/lunges at 160. Rinse and repeat.
MARY:
ANNOUNCEMENTS: D2DB
COT:
WARMUP: Put hat on
THE THANG:
Run down market
Left on Shady Grove
Take trail at back of YMCA lot
Follow up 6th Baxter to Sutton
Right on Sutton to market
Back to Shady Grove
Rinse and repeat 3-4times or 3.5-4.5mi
MARY:
ANNOUNCEMENTS: someone find pusher :man-shrugging:
COT:
WARMUP:
Standard stuff. SSH, IW, Hillbilly Walkers, Merkins, butt-kickers, high-knees
THE THANG:
Ran to side of Lowes, Partnered up (size not matter) and worked through 8 sets of 80-counts, split between partners. Every 2 sets, pax took a brief mosey to the front of Lowes and back.
SET 1
PARTNER A – 20 MERKINS
PARTNER B – PLANK
FLAPJACK to reach 80
SET 2
PARTNER A – 20 SQUATS
PARTNER B – AL GORE
FLAPJACK to reach 80
Run
SET 3
PARTNER A – 20 PETER POINTERS
PARTNER B – Elbow PLANK
FLAPJACK to reach 80
Set 4
PARTNER A – 10 Lunges (5 each leg)
PARTNER B – Deep squat
FLAPJACK to Reach 60
Run
SET 5
PARTNER A 20 – DRY DOCKS
PARTNER B – Downward Dog
FLAPJACK to Reach 80
Set 6
PARTNER A 10 – Run Stance Switch
PARTNER B – AL GORE
FLAPJACK to Reach 80
Run
SET 7
PARTNER A – 10 CRAB CAKES (4 count)
PARTNER B – UP DOG
FLAPJACK to Reach 40
Set 8
PARTNER A – 20 Calf Raises
PARTNER B – Hold crunch
FLAPJACK to Reach 80
Ran to wall beside Indian restaurant. Did 3 rounds of wall-sits with pax taking turns various things (burpees, runs to a manhole cover, and a round of Jack Reachers.
MARY:
Mosey back to COT for a bit of Mary. Maybe…or maybe we were at time.
YHC is always learning at these workouts. Today, I learned that none of the pax had any idea of the name of the closes galaxy outside of our own Milky Way. I also learned that you can’t talk about a manhole cover in a group of all men without there being some confusion on what is meant by that.
Great work by all men. So thankful to be a part of this F3 thing.
WARMUP: SSH, NightClubs, Merks, Squats, Flutters, Diamond Merks, WAM, BBS, Mosey and stretching.
THE THANG: 7s, 1 mile mosey with pain stations along the way, StepUps, Squats, Merkins, BBS, and a smidge of acceleration.
MARY: 5 mins of Mary
ANNOUNCEMENTS:
COT: Blood Drive, Dam2Dam, Bethel
WARMUP: A little stretching for those who arrived before 0515
THE THANG: jog – a construction-free zone was found. Yes….really…construction-free
Leave Starbucks and take the road past the front of the library and go right on to nations commons.
Cross Sutton onto Richard’s crossing
Left on front street
Circle Berkshire Heights as many times as pax desired before coming back the way we got to Berkshire
Tesh loops were also optional add ons for those distance accuracy enthusiasts.
MARY: she wasn’t there
ANNOUNCEMENTS: took place – D2D events dominated the slate. Read your newsletter.
COT: 5th core principle
Until next time….. :eye:
Disclaimer Avoided all semi pros out in the gooom
WARMUP: 15 Him Counted
THE THANG: Cross LP parking lot towards Munn Rd and hang left. All lefts from there at the following intersections: Harris St. , Jackson St, Hwy 160, and Founders Coop
MARY: she was missed
ANNOUNCEMENTS: The Q was not present, he arrived late
COT: Always stays in CoT! Remember Pax, that Attitude and Proximity are ideal to remaining consistent and continuous acceleration.