WARMUP: Nope!
THE THANG: Q didn’t show, noticeably absent as well was the Site Q, we ran the OG White Grove route and loved it. who is the site Q anyway???
WARMUP: Stretch
THE THANG:
Run
Ruck
Trails or Roads
MARY:
Stretch
ANNOUNCEMENTS:
Convergence Friday 8/4
Stuff the Bus Saturday 8/5
COT:
Praying for Drop Thrill
One of the things F3 does well is promote individual leadership. It provides a platform where everyone is Free To Lead in whatever initiative they see is necessary to create an impact. We step up to be QICs for AO’s, 1st,2nd and 3rdF events, etc. and that’s the great sign of a leader.
Another great sign of a leader is understanding your audience and impact, understanding when to pívot and readjust. Follow me here. With the plethora of AO’s to choose from on a day to day basis, sometimes some sites get left out with no one showing up to support. That can be very deflating to a person’s ego. With Wednesdays being one of the days where there are so many choices to pick from, I’m choosing to adjust Tallawah’s schedule from weekly to bimonthly.
Starting Sept 6, Tallawah will only be opened on the first and third Wednesdays (and fifth if applicable) for a 45 minute gear workout. After August 16, the next time Tallawah will be opened will be Sept 6.
Thank you,
Beaker out ✌🏾🧪
WARMUP:
Tempo Merkins, A little bit of Broga, calf raises
THE THANG:
Wanting to focus on improving mobility and core stability, I designed a weinke to challenge that.
– KB pendulum swings x 5 (in each direction)
– Deadlift to Squat motion x10
– Cross Chop x 10 (5 each side)
– KB Windmill x 10 (5 each side)
– One legged overhead press x10 each leg
– Plank Pull Throughs x 10 (5 each arm)
– Inchworm to frog jump across 2 parking spaces
– duck walk back
Repeat till time is up.
We got about 4-5 rounds in.
The deadlift to squat motion is where you bend over as if you’re doing a deadlift, keeping your back straight. Drop into the bottom of the squat position. Using your legs, drive straight up and NOT back into the bent over position.
MARY:
ANNOUNCEMENTS: Stuff the bus, HIM Camp, 9/11 5K, convergence on 8/4, F3 Dads Camp.
COT:
WARMUP: @beaker, @slapshot went for a run. @beaker stayed for the remainder
mosey to far corner
The usual (ssh, IW, hw, etc)
THE THANG: Corner 1 – randomizers
Corner 2 – heavy thing
Corner 3 – randomizer
Corner 4 – heavy thing
MARY: merkins and other stuff
ANNOUNCEMENTS:
COT:
WARMUP: Count off
THE THANG: Run to The River District & back
MARY: No Time
ANNOUNCEMENTS: Read Your Newsletter
COT: Good To Be Back In The Gloom
WARMUP: produce pickers, Abe vigodas, imp walkers, Peter Parker’s and merkins
THE THANG: started with Motivator starting at 10. Then 1x burpee, 2x Carolina dry docks, 3x jump squats, 4x LBCs and 5x shoulder taps
Next round repeat with all rep counts doubled
Third round with all rep counts tripled
Then 4x, then 5x, then 6x, then we headed back down the mountain
In between each set, we either ran a lap around the church or did dips and flutters (your choice)
While all this was going on, 4 of our posters ran many miles very fast
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSHx10, MNCx10, Windmillsx10, off we went.
THE THANG: 10 stops with 6 exercises. Merkins, Big Boys, Squats, CDD’s, LBC’s, Jump Squats.
Starting at 10 each and each spot reduces the number by 1. Also, at each spot we shared 1 rule for life to succeed.
After we completed the stop at the count of six, the next stop we did six reps each again and escalated by one rep until we reached 10.
MARY: Joined by the BOSSmen after their SL workout. We always appreciate having them at FL.
ANNOUNCEMENTS: adopt a highway Saturday. Stuff da Bus. HIM Camp.
COT: Prayers for the spoken and unspoken.
WARMUP: Plank-updog-downdog-merkins; Plank-updog-downdog-shoulder taps; Plank-updog-downdog-peter parker; Plank-updog-downdog-plank jacks; Plank-updog-downdog-diamond merkins; Plank-updog-downdog-other variety of dynamic plank work and so on and so on
THE THANG: Partner merkins x20, flutter kicks x20, partner leg throws x15; Windmill merkins x10, flutter kicks x20, partner leg throws x15; Partner merkins x20, flutter kicks x20, partner leg throws x15; Windmill merkins x10, flutter kicks x20, partner leg throws x10 — a little extra Mary mixed in.
Mosey to the apartments- complete dynamic warmup including hamstring sweeps, walking RDLs, deep lunge walks, toy soldiers, high knees, butt kicks; BACKWARDS sprints up the hill towards the fire station x4; Last sprint was a challenge- each pax had to surpass their previous stopping point before tagged by YHC, otherwise the group was subject to an unknown penalty (probably burpees)… no one will ever know because the threat of penalty motivated everyone to sprint backwards that much faster!
We discussed THE IMPORTANCE OF RUNNING BACKWARDS at COT. If you’re getting some miles in with your fellow pax and they’re dogging it for whatever reason, it’s important to be able to run backwards faster than they’re progressing forwards, look them in the eyes, and say whatever motivating (or demeaning) statement to give them a kind gut check! SkateOrDie knows this too well from YHC.
ANNOUNCEMENTS: Pints & Padres tonight!
COT: Beaker’s son turns 4 today. Prayers for physical and mental illness among the pax. Prayers/praise for Halfshell’s boys heading to camp.
WARMUP:
Run up the hill 10 burpees, run to the bottom of the hill 9 burpees, run to the top of the hill 8 burpees, run to the bottom of the hill 7 burpees, run to the top of the hill 6 burpees, run to the bottom of the hill 5 burpees and stop
THE THANG:
Rd1. With ruck on, one PAX did 10 over-the-shoulder 60# sandbag tosses while everyone did LSS with ruck on. LSS were done until all 6 PAX did 10 sandbag tosses each
Rd 2 With ruck on, one PAX did 10 Bobby Hurleys with 35# sandbag while everyone did Ruck Halos. Halos were done until all 6 PAX did 10 Bobby Hurley tosses each
Rd 3 With ruck on, one PAX did 10 Pull Ups while everyone did Ruck Merkins. Merkins were done until all 6 PAX did 10 Pull Ups each
We then ran to the top of the hill and back to the workout site
Rd 4 With ruck on, one PAX did 10 over-the-shoulder 60# sandbag tosses while everyone did Lunges with ruck on. Lunges were done until all 6 PAX did 10 sandbag tosses each
Rd 5 With ruck on, one PAX did 10 Bobby Hurleys with 35# sandbag while everyone did Ruck Swings. Ruck Swings were done until all 6 PAX did 10 Bobby Hurley tosses each
MARY: Stretched for 1 minute
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer