WARMUP: None
THE THANG: We Ran. Some got 4 some hit 5
MARY:
ANNOUNCEMENTS: Dam 2 Dam
COT:
WARMUP: SSH (of course/, seal jacks, mtn climber, Peter Parker, Parker Peter, Windmill, mosey to Lowes
THE THANG: After a wandering mosey through Lowe’s Mulch Maze (think corn maze) without getting lost, we took advantage of a long tunnel of mulch for most of the rest of the way, relaying in two teams while mixing in all sorts of exercises and modes of transport. We transitioned to the end of strip center where Cindy was waiting our arrival for some People’s chair while passing Cindy along and back.
The relay theme was relevant to D2D on Saturday as well as the generational relay we all live within — things we picked up from prior generations of family and things we pass on to future generations. Pax swapped perspectives on their experiences. What have you inherited? What are you passing on?
MARY: only time for Plank Jacks
ANNOUNCEMENTS: March 1 farewell for Battle Bot at Alcatraz, March 14 convergence, March 15 Jaeger
COT: prayers for Battle Bot’s move, struggling kids/parents
WARMUP: Disclaimer loosened up the vocal cords
THE THANG: run out Richard Crossing to Front St, turn left to Berkshire, so 2 laps, return on Front/Richards Crossing
Message at end referred to 33 yr anniversary for me/M last wk and question from Pirate about what was the hardest phase. As Cyclops would say “all of them” AND they’ve also ALL been the best phase. How can you adjust your mindset to “both/and” and away from the “either/or” nature our culture seems to impose?
MARY: nope, she stayed in fartsack
ANNOUNCEMENTS: March 14 convergence, March 1 final Battle Bot Q at Alcatraz
COT: Davinci, wedding anniversary
WARMUP:
Because it’s 35 degrees and raining, we will warm up
SSH
Low Slow Merkins
Peter parkers
Low slow squats
Run a lap
THE THANG:
Every Minute on the Minute:
10 burpees
Until failure
After failure:
Run a lap of shame
then 10 Merkins EMOM until failure
After failure:
Run a lap of shame
then 10 squats EMOM until failure
MARY:
Tie breaker between Dark Helmet, Italian Job, and Battle Bot:
Max dead hang
ANNOUNCEMENTS:
COT: “on Earth as it is in Heaven”
WARMUP:
SSH
Welcome the FNG
Low slow squats
Low slow merkins
Mountain climbers
THE THANG:
Capture fort playground:
Bear crawl up the ramps on the play ground. Get out before the cops show up.
Attack the hill
At the summit: 10 manmakers OYO
Carry on down the hill
20 overhead presses OYO
Return to base
MARY:
Practice calling cadence with Brawny
ANNOUNCEMENTS:
COT: “On Earth as it is in Heaven” – chew on that and then make that happen
5 brave men beat the fart sack and trekked close four miles. Took a trip back to School to check in at the coaches box.
THE THANG:
Trek to the School
20 Low Slow Squats
20 Lunges x 2
20 Mountain Climbers
Trek back to Kingsley
40 Step ups
ANNOUNCEMENTS:
Read the newsletter
COT:
Prayers & Praises
We walked and talked, held hands and shared deep feelings
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
WARMUP: not possible
THE THANG: running
MARY: no one here by that name
ANNOUNCEMENTS: it was cold
COT: pre
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.