We toured the grounds of Redstone and performed multiple exercises repeatedly for 45 minutes.
ANNOUNCEMENTS were made and we end with COT!!
WARMUP: SSH / Burpees /
THE THANG: Mosey around the school down the front sidewalk and around to the loading dock. Found a huge tire and did partner roll ups with merkins after each shove up the smaller hill. Mosey over to the cinder blocks with hill carries. Carry the blocks down the hill then turn and back up stopping at each cone to do a burpee. Drop the blocks and go back down the hill to roll the big tire back up the hill. Finish out with a run up to white st and back down to the loading dock and back to COT to get the 2 miles in.
MARY: Nope
ANNOUNCEMENTS: Keep posting, show for each other and keep doing the hard thing.
COT: Newsletter
Noticeably absent was Deep Dish
– partner sit ups, farmer carries, back to back passes
– 5 rounds of 10 curls, 10 tri, 10 swings
lots of mumberchatter, yall should incorporate more f2 into life. its not just about working out
Word from the Bird:
3 zones and 3 types of people attend F3. We all have a reason and none is more valid than the other. Some guys are there to work out, others to talk none stop for 45 minutes straight, …. then there is the third group. This group endures your hard charging can do workout attitude, and the guy that never shuts up. Why do they do this?
They do it for the 20 seconds in COT they get to speak their heart and mind. It may be the only opportunity they get that day or week to share something in a safe space.
Don’t sleep on the importance of this guy because he isn’t sleeping on your importance. I also ask to honor this guy and his time. He dealt with all your shit for 45 minutes so give him his 30 seconds. You don’t have to speak, just listen.
That is enough.
WARMUP: SSH, Merkins, Cherry Pickers, Yogging, Shuffles
THE THANG: Indian run to tennis courts, AMRAP 10 minute circuit of 20 step ups, 20 dips and 15 derkins. At the 10 minute mark hold a Dank (downward plank). Nur and mosey to front of school for 6 inches until 6 comes in. mosey to the band lot for 50 yd bear crawl then 50 yd lunge walk. Big boys OYO until 6 comes in. Mosey over to the wall for calf raise wall sits then balls-to-tha-wall. Afterwards run up the hill to the main road twice. First time 74% second AYG. mosey back to COT.
MARY: Missing
ANNOUNCEMENTS: Christmas Party, Break the Dam, Bethel, Newsletter
COT:
WARMUP: motivator, IW, CP, WM.
THE THANG: Appetizer The-Violator to one end, Cocaine-Bear-crawl back.
Thang#1: 1st hill Dora: 1 pax jogs down, Nur Back to switch
• 50 Fisherman’s Calf Raises each
• 100 Merkins
• 200 Flutters
• 200 raise the roofs
#2: clockwork inverted Rows – TRX
1 pax Draws a card (five-K) -# = reps on TRX while everyone else follows a menu board AMRAP
Rest of pax does this….
Clubs: J-Q Seal Jacks,
9-10-SSH,
7-8-Smurf-Jacks,
5-6-Bomb-Jacks
Spades:
J-Q-LBC’s,
9-10-Gas-Pumpers,
7-8-Big-Boiz
5-6-hello ladies
Hearts:
J-Q-Flying Squirrels,
9-10–Burpees
7-8-Kraken Burpees,
5-6-Calimari/Krakens
Diamonds:
J-Q-good a.m.,
9-10 – calf raises,
7-8– Lt. Dan,
5-6-Lt. Dan-Ono
MARY: w/in Weinke
ANNOUNCEMENTS: read your newsletter, Bethel
COT: prayers lifted for safe travels, patience and presence with family, coping with aging loved ones.
WARMUP:
THE THANG: coors Light box of pain. Enough said
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: light mosey
THE THANG: Coors light type stuff
MARY: nope… but I’m trying to hit a year-end goal/quota & Bird-guy don’t do BBs…
ANNOUNCEMENTS: Newsletter stuff
COT: prayer stuff
Last WO of the year at Lazarus.
Poppins had EH’d an F&G, so a proper disclosure was given with an introduction to FOOPC. We did a short warm‑up in the parking lot while getting to know F&G, then headed to the circuit.
Mapped a quarter‑mile loop using Google Maps’ measure feature, with four stations and four different exercises at each station, each with a proper rep count, just enough where form matters and not enough if cheating yourself. My rough math made me think that would total two miles, but it’s actually just one mile, another reminder, not a professional.
Kept the group together in lieu of letting spring chickens run for fellowship and FNG welcoming. Goose was hungry for EC, had a taste and back to COT for MARY.
Proper interrogation of FNG led to name Elmer Fudd.
Prayers for better parenting, aging family members, and discernment in season of waiting.
WARMUP: OYO
THE THANG: We Ran Dudley to Kings Bottom Loop & Back (4 to 5.5 miles)
MARY: No
ANNOUNCEMENTS: Christmas Eve convergence, Break to Dam 5k/10k, shovel flag / site changes.
COT: Columbia bus crash, Salisbury Firefighters and loved ones that are not doing well or we have lost.
WARMUP: Mosey, karaoke
THE THANG: Sprints up the hill to Fort Mill Pkwy, 5 burpees at the top, then mosey down. Repeat 4-5 times.
Broad jumps in parking lot spaces. Nur back.
Merkins on merkins
Squats on squats
More sprints and more nurs
MARY: no
ANNOUNCEMENTS: yes
COT: