WARMUP: SSH
THE THANG: massage gun while we check out the 8 blockers then Broga with some spice.
MARY:
ANNOUNCEMENTS: Bossman represent at the dam2dam bar this weekend.
COT:
WARMUP: plank <>upward dog <>downward dog (with variations), mix in exercises from plank position- merkin, Diamond merkin, plank jacks, Peter Parker’s, you get the idea
THE THANG: Webs!!!
1-5 sit-up-getup:4-20 single arm chest press (both with KB)
10-6 burpees on curb:40-24 calf raises with KB
1-5 Turkish getup:4-20 KB curls
10-6 goblet jump squats:40-24 hops with KB
1-5 big boy burpees:4-20 KB swings
Merkins on bell 5-4-3-2-1 each side : KB triceps 5×10
End with max merkins in 30”
ANNOUNCEMENTS: Dam2Dam 10K on Saturday- Beaker and I are getting a 10K warmup starting at 9:45AM at the Print Shop and heading to the start line for the official 10K.
COT: prayers for my daughter who is not feeling well
WARMUP: Run behind Earth Fare out past bank into Brayden around back to parking lot by the pool and muster.
THE THANG: 10 Hand release merkins OYO + 10 Shouldwr taps IC
Then we sprinted up to Inizios and onto several other establishments along 160, stopping each time for 10 merkins of varying flavors and some abs. last sprint was to HT lot. pax moseyed back home with some extra running and Mary to wrap up. Great push by all!
ANNOUNCEMENTS: D2DB slated for Sat and will have outstanding 2nd F so be there!
COT: Words on Whetstone from Olaf + prayers.
Life is full of sprints, some long and some short and some of unknown duration or finish lines. We do this crazy stuff in the Gloom to prepare ourselves. Now you know you’re prepared when the next sprint arrives in your life.
Thanks to Badlands for the invite!
WARMUP: SSH LSS tappy tap taps
THE THANG:
15 squats
12 snatch and press 6 each side or if you got one arm 12
9 burpees
Jog to corner and sprint back.
Repeat until 25 mins is up.
Last sprint was a good old fashioned footrace. Sasquatch proved his legs can overcome the air drag of his man sweater. Beakers uncle is Usain Bolt so he kept him within a few arms length running at half the cadence. YHC was close but not a contender and Spectre was right on my heels. Overall each man put out way more effort this morning than they would have individually and we are all accelerating.
MARY: we did Mary as we discussed
ANNOUNCEMENTS:
COT: beaker took us out.
WARMUP: SSH, Merkins
THE THANG: 3 stations Arms concentration.
Station 1 at the top of the hill of Massey, 25 Merkins
Station 2 at back parking lot of Pike Eng, 35 yard Bear Crawl.
Station 3 at tye WEP playground, 10 pull ups.
Run back to Massey through 160 to complete a 0.75 mile loop.
Rinse and repeat.
Total of 3 to 4 miles with the exercises.
MARY:
ANNOUNCEMENTS: D2D Bar package pick up on Saturday at Amor between 2 and 6PM. CSAP coming up by March.
COT: prayers for families.
WARMUP: some stuff
THE THANG:
Everyone took a station. AMRAP while one person carried the sandbag out and back
Timer – Sandbag carry
Flutters with keg press
Curls
LBCs
Squat thrusters
Triceps or skull crushers
American hammers
Rows
MARY:
Hip flexors and some ab stuff
ANNOUNCEMENTS:
COT:
WARMUP: This is Sweep the Leg. We don’t really do that.
THE THANG:
– Head out – cross over to Brayden
– Down the main entrance hill and back up – at each break in the
median, 5 burpees, including at top and at bottom
– When back at top, turn left down 160
– At Storage Center on left, bear crawl to next driveway at
Breadsmith.
– Partner up, man carry around the building, switching as
necessary
– Keep heading down 160
– At Enterprise RAC – 5 burpees, 10 squats, 15 LBC in lot
– At Sam’s driveway, bear crawl to the roundabout
– Partner carry to the end of the road in front of Morningstar
– Go around Chipotle back to 160, go left
– At Wendy’s – 5 burpees, 10 squats, 15 LBC
– Around Truist, back to 160 go left
– In front of CVS, 5 burpees, 10 squats, 15 LBC
– Return route, repeat as much as possible
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: 5th Core Principle
WARMUP: first part of Cardinals VQ
THE THANG: resistance stretching while we discussed our 8 blocker
MARY: 5 min AMRAP of burpees, Sasquatch was king with 93, YHC got 63, Beaker got 56.
ANNOUNCEMENTS:
COT:
THE THANG:
Total Miles: 3.5 for YHC, I think @badlands had more but I’m not quite sure.
Jog to First Horizons Bank.
15 burpees
Jog to Model A
15 Big Boy Situps
Rinse and repeat
Most got in 3 circuits
Job back for COT
COT:
I ended with a prayer from my pastor, slightly modified for F3.
I am thankful for…..
…the Gospel that defines me
…the Son who rescued me
…the Father who pursues me
…the Spirit who inhabits me
…the F3 PAX that surrounds me
…the Scripture that shapes me
…the future that awaits me
…the obstacles that mature me
Today we honored a fallen Pax out of F3Knoxville, Cardinal.
Did his VQ, warm up and all minus the last 40 burpees. Headed out for a 25 min ruck around Kingsley
COT: life’s unpredictable, live each day to your best.