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.
WARMUP:
Slight mosey
Moroccan Night Clubs
Merkins
THE THANG:
Coors Light BOP
MARY: Check the BOP
ANNOUNCEMENTS: There’s stuff going on somewhere
COT: Grateful for life and loved ones
Your favorite site Q may not be present at their respective AO’s a few times this year.
One of the prices of leadership is that at times you aren’t afforded the same level of flexibility as others. If you’ve ever been a Site Q or thought about the responsibility that Site Q’s have, you realize that there is a level of monotony in their ability to post. Sometimes we don’t want to go to the same AO that we post at every Monday or Friday. Sometimes we want to do something different in the middle of the week, and as a Site Q, there isn’t that availability.
In an effort to allow for that flexibility and variability in posting, Site Q’s may switch up where they post on the days they carry the shovel flag. This does NOT change the AO style at all.
What can this look like? For example Monday’s we have Honey Badger lead by Sawdust and Sweep The Leg by Badlands. They may swap locations on a Monday, but HB will remain a boot camp and STL will remain a running with pain stations AO.
Currently every 6 weeks, starting the week of February 6, there may be a swap as to who carries the flag to an AO. They may also be your QIC for that day as well.
SYITL
WARMUP: SSH, MNC, Windmills
THE THANG: run up hill, 5 exercises 10 reps each. Run back down hill. Rinse and repeat.
Squats,
5 meter bear crawl,
mountain climbers,
Lunges,
Apollo Ohnos,
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: windmills and low slow squats
THE THANG: ruck up and head to the trailhead by the pump station. Go explore the freshly maintained new mountain bike trail that runs behind EarthFare. Move some trees while we’re at it. Take a moment to enjoy the sounds of nature and the peace it can provide.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Halo’s x7 each direction
A windmill style warmup. Holding the bell in a snatch position with one hand and stretching with the other hand to the opposite foot. 7 each arm
E.g. Holding the bell up with right hand, use left hand to touch right foot.
THE THANG:
11’s – 10 Halos to reverse lunge(each leg) mosey a short distance then 1 halo to lunge.
Repeated to we got to 5. Then called an audible
Opposite side staggered clean to squat (clean with right hand with the bell moving from the left foot). 5 each side with a mosey. Then to 4 cleans to squat, 3,2,1.
One legged bridge with chest press. 7 each leg, followed by slight mosey and back. – 3 rounds
100 KB swings where the penalty for putting the bell down was 2 burpees.
100 overhead presses
MARY:
Ended with a round of Mary’s.
ANNOUNCEMENTS: check your newsletters, but please sign up for the D2DB10k.
COT: