Ran 1 mile loop 3-4 times with 4 corners
20 Burpees
40 Merkins
60 Donkey Kicks
11 PAX sweated out the weekend toxins and accelerated in the humidity this fine beautiful morning. We did 3.9 miles total with 25 squats at First Horizon, 25 plank jacks at Model A. Always look after the six and come home to your family the same way you left. Look out for each other PAX!
WARMUP: None
THE THANG: Mostly Running
MARY: take turns doing 10 minutes of exercises
ANNOUNCEMENTS: read the newsletter
COT:
WARMUP: We did after a little jaunt to WEP
– THE THANG: Run to WEP at corner of Ardrey, warmup in parking lot
– Run to Sidney Johnson
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Run to Jackson – at each cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Left on Jackson to Harris – at each cross street (or whenever I want)
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Left on Harris – when I call it and at Ardrey
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Left on Ardrey – at each cross street and at park entrance
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Cross White onto Skipper
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Right onto Grier
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Continue onto Clebourne
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Continue onto Tom Hall – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Right onto Forrest – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Right onto Academy – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
– Back to COT – every cross street
– 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count)
The men came expecting Maximus, but got YHC (disappointment).
We did too many reps and did not achieve our 3-mile minimum (failure).
It happens. Deal with it.
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
YHC arrived 10 minutes early. As usual, Badlands was out for a Pre-Run.
Warm-Up
– 5 SSH (IC)
The Thing
– Mosey 0.40 miles to the first Baxter entrance.
– Plank for the 6.
– 10 Low Slow Squats (feet together).
– 10 Merkins.
– 15 WW2 Sit-ups.
– Mosey 0.60 miles to the Sutton Rd 160 Intersection.
– Algore for the 6.
– Monkey humpers for active recovery.
– Mosey 0.50 miles to Flight Plan COT.
– 10 Lt. Dan’s (IC). Counting cadence was tricky, so we were off on the count.
– 10 Lunges each leg to make up for the Lt. Dan count.
– 10 Foxholes (WW2 Sit-up then flip over to a Merkin).
– Mosey 0.45 miles to Sutton Rd and Richards Crossing.
– Algore for the 6.
– Mosey 0.25 miles to the small hill on Richards Crossing.
– Plank for the 6.
– 3 hill repeats up to the sign and back.
– Basketball drill: side shuffle, bounce off the curb to the sign.
– Nur up to the top of the hill.
– Mosey 0.30 miles to the Mushroom Pool parking lot.
– Plank up for the 6.
– 7 Windmills (IC).
– 9 Chain Breakers (IC).
–
– Mosey to COT.
– With plenty of time left, we did 4 suicides in the parking lot.
– Still some time on the clock, so we did 10 Worst Worst LBCs.
– Attempted Imperial Walker Squats (IC) but messed up the cadence.
Announcements:
– Hog and Coyote next Saturday.
– The Sweaty Barry after that.
– Tortoise and the Hare.
– Jaeger.
Prayers & Praises:
– Suplex: Praise for finding F3 and absolutely getting after it.
– Punchlist: Prayers as he ventures out and builds a home in York, renting for a year.
– YHC: Asking the Pax to be more vulnerable in COT.
Flag handoff from Maximus to Farmer’s Only.
WARMUP:
Warmed up with a lap around small loop and back to circle perform a few exercises to get familiar with the bags.
– Merkin (5-5-5 – Regular, Wide, Diamond)
– SB Toss (10)
– SB Shoulder to Shoulder (10)
– Deadlift (10)
– Manmaker (5)
THE THANG:
Partner up. DORA. One partner carries, One partner exercises. 50 reps for each exercise.
1 – Suitcase Carry/Overhead Press
2 – Shoulder Carry/Lunges
3 – Back Carry/Flutters w/ Press
4 – Overhead Carry/Rows
5 – Zercher Carry/Cleans
6 – Bear Carry/Curls
Everyone went through once at 50 reps each exercise. Some began making way back through before all PAX drop the exercise portion and began making way down the list completing just the carry. Stopped with about 10 mins left for next activity.
Next up, we piled all the sandbags up on one end and went back to the other side. PAX divided into two teams and one PAX at a time for each time raced down to the pile to retrieve a bag and bring it back to other side. All PAX take a turn and team that recovered the most weight at the end is the winner. Losers perform burpees.
ANNOUNCEMENTS:
Lots of CSAUP opportunities this Summer. July 4th convergence.
COT:
Flag Handoff. Congrats Farmer’s Only.
WARMUP: just ran around the school and then took a bonus lap around the long loop….. people were questioning whether this was a running AO. Small circle: Windmills, Slow Low Squats, Merkins, Mountain climbers, Merkins, Mountain Climbers, Morracan Night Clubs, Squats, Seal jacks
THE THANG: Ran to end of parking lot and made make shift basketball court for the purposes of line drills (formally known as Suicides). We ran 50% and then did an exercise. We continued to do this until I ran out of things to do and the clock got close to 6. We finished with a “full” parking lot line drill and a circle for some stretches to cool down. Everyone enjoyed the Burpees and the fact we were as slow as our brothers.
MARY: Too good at time management to need this…
ANNOUNCEMENTS: Bethel Men’s, Dam to Dam, probably something else…
COT: Prayers for children in our schools, marriages
WARMUP:
THE THANG: Started with a couple of laps around the parking lot “slick”. A few warm ups. 3 of us walked the rest of the time switching 60 lb sandbag every 3 minutes. Sprocket went running and met us at COT.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: lap around “freshly painted” band parking lot. circle up: Windmills, Slow Low Squats, Moroccan night clubs, Peter parkers, Merkins, Downward dog/Honeymooner, Knees to chest, Seal Jacks. Run around parking lot
THE THANG: Merkin ladder down the “field”. Start with 1 merkin and bear crawl 5 yards. 2 Merkins…bear crawl. Continue until the count is 10 Merkins (accerlated quickly). Run around parking lot. Start at one end of parking lot and Lunge walk 10 yards. 1 squat. Lunge walk 10 yards. 2 squats. Continue until end of field with 10 squats. Run around parking lot. Return to end of parking lot. NUR….with burpee. NUR 10 yards and do Burpee…continue until end. Side Shuffle with Burpee. (switch direction every 10 yards w/burpee). High knees & Butt Kickers with burpee. Every 10 yards switch and do Burpee. Mosey to other end to the grass. Jack Web’s. Finish at COT with stretching.
MARY: Sprinkled in.
ANNOUNCEMENTS: Litter Clean Up. F3 men camp. F3 Dad’s camp. Bethel Men’s.
COT: healing. marriages.
WARMUP: Pledge…run around WEP to parking lot. Windmills, Moroccan Night Clubs, Slow Low Squats, Merkins, Knees to chest, Seal Jacks.
THE THANG: Run lab around WEP. Merkin ladder: start at one side of parking lot with 1 Merkien….Bear crawl accross….2 Merkins…..Bear Crawl back….3 Merkins….etc. until 10 Merkins. Run a Lap. Lt. Dan’s around parking lot (4 lunges w/1 squat). Ab work (flutters, LBCs, Hello Dolly) 10 diamond Merkins. Run back around WEP to COT.
MARY:
ANNOUNCEMENTS: F3 Dad’s camp, F3 men’s camp
COT: Praises for 2.0s