Scheduled route was as follows:
Run through downtown FM toward Hardee’s.
Continue toward CVS
Right on Banks
Right on Archer
Back toward COT
4.5 miles
Turn on Forest before Banks to get 3.5
I recently asked Badlands for a Q At Sweep The Leg. He gave me June 13th and I accepted the assignment forgetting that was the Monday after a week at the beach. Vacation is rough on the body. But all in all it turned out fairly well. Ran one of my fastest miles 7:42 pace that morning and it all went quickly downhill from there. Noticed a fairly large gathering for my Q which was obvious since I’m a celebrity in F3. Noticeably missing was Bobber.
The Thang
Told everyone what the plan was at 5:14. Which was, run to Berkshire Heights meet at the stop sign. Go clockwise around Berkshire stopping at every stop sign and doing 5 Hand-release Merkins, 5 X and O, 5 Jump Squats. There are 6 stop signs all the way around and one big hill the last 1/4 mile. The next loop add 5 more reps to same exercises for 10 of each. Everyone got over 2 loops some pushed for 3. Finished with 3.35 miles the others got 4. Thanks Badlands for the Q I enjoyed hearing the complaining from the Pax.
Last thing men. Let’s show the world what a real man looks like. Be kind to strangers even if they think differently than you. Hold the door for a lady as she exits the store. Open the car door for your wife. Go buy her womanly things without bitching about it. Say your kids prayers at night while tucking them in. Push the buggy back inside the grocery store. Love you guys more than you will ever know.
COT
Prayers for Decibel son Noah and his recovery
WARMUP: SSH, Imperial Walker, Merkins, Rebel Merkins, Cherry Pickers, Stretching, M Nightclubs, Low slow squat.
THE THANG: Hill work (5’s) Squats and Burpees. Followed by Bear crawl with Merkins up the hill! Mosey over to the benches on the bus line with a mini DORA completed. ( 50 Derkins, Dips, and Squats) 10 reps each partner while other partner planked. Mosey down to Football field for some 100 yard work stopping at every 10 yd line for a mix of exercises. Back to COT w 2 mins to spare.
ANNOUNCEMENTS: CSAUP discussion
COT; Wrapped up w prayers, graduation for kids, time-away from kids and remembering how much our kids and family mean to each of us.
Nice work!
WARMUP:
Standard warm up
Ruck half the loop
SSH
Cherry pickers
Yoga
Merkins
THE THANG:
We had the following exercises and reps that we did for 5 mins straight.
5 man makers
10 curls
15 squats
10 overhead press
5 burpees with ruck on
Then for active recovery we would ruck for 2 mins
Repeated this 5 times.
We were definitely faster rounds 1 and 2. No one was able to complete the list twice in one round.
Simple but effective workout. Just an example that a hard workout doesn’t have to be complicated.
MARY:
30 LBCs to finish
ANNOUNCEMENTS:
COT:
The runners practicing for the Bear joined us
WARMUP: N/A
THE THANG: 3.5 fast miles with a spoke style workout consisting of burpees, merkins, bomb jacks, and jump squats
MARY: 6 1/2 minutes of Mary with flutters, Freddy Mercury’s, heels to heaven, shoulder taps, hello dolly’s, big boy’s, and American hammers
ANNOUNCEMENTS: Dads on tap at Amor Artis 6/7, @poppins is looking for help on 6/9 at Bethel mens shelter,
COT:
WARMUP: Mosey from flag to second parking lot. 20 count IC: SSH, hillbilly walkers, Cherry pickers, Moroccan nightclubs. 10 count down dog to 10 count honeymooner. Mosey to the band lot.
THE THANG: Tabata Time! 2 exercises, 45 sec intervals with a 10 sec rest between x 3 sets of ea. After 6th set, each PAX ran a loop around the light poles and planked for the 6. Rinse and repeat x5 cycles.
First cycle: hand release merkins & LBC’s
Second cycle: plank jacks & hello dollies
Third cycle: Carolina dry docks & calf raises
Fourth cycle: merkins & Bobby Hurley’s
Fifth cycle: Superman’s & monkey humpers
ANNOUNCEMENTS: Read your newsletter! Shady on Q at hanging with Stang today. F3 Dad’s is coming in June. Get your 2.0’s ready to roll!
COT: Bonsai’s family will be traveling to 3 different places, some separate from each other. Travel mercies and safety. JWOW travel mercies. Pothole clarity and patience. OTG is thankful to be back in the Gloom with his fellow PAX. We are all happy to have him back!
Cheddah led us for the first half
WARMUP:
Warm up – cherry pickers, windmills, imperial walkers, mountain climbers
THE THANG:
Balls 2 wall/wall sits for 2 rounds
Run to the hill in front of Pike
Jacobs Ladder
Start with 10-Hand release merkins Bear crawl up the hill then 1-big boy sits ups, Crawl bear back down. the mode of transportation changed from bear crawls/crawl bears, lunges/reverse lunges, run/nur
YHC took over after 30min
Run to the wall across from veterans park
10 Muscle up
Catch me if you can Indian run with 2 burpees to each stop
First stop the top of hill by Fortmill church of God
5 Kraken burpees
5 Lunge lunge Squat
Second stop Hill st and unity st near the cemetery
5 Kraken burpees
5 Lunge lunge Squat
10 Merkins Hold at the bottom
10 Worst worst LBC
Third stop WEP at HWY 160
5 Kraken burpees
5 Lunge lunge Squat
10 Merkins Hold at the bottom
10 Worst worst LBC
ANNOUNCEMENTS:
Read your news letter.
Grinder Thanks for the opportunity for us to lead
WARMUP:
Mosey from COT to larger parking lot. Did some SSH, Imperial walkers, and Hillbilly Walkers
THE THANG:
A variation of 4 corners.
From corner 1
Bear crawled across 3 aisles with descending merkins at each aisle starting with 20 (20-15-10-5) to corner 2.
Ran down the length of the aisle to the other side of the lot to corner 3. Did lunge walks stopping at each aisle to do squats starting with 20 (20-15-10-5) to corner 4.
Ran back up to corner 1. In moving from corner 1 to 2, did 5 burpees at every light pole. Ran to corner 3 from 2 and then did 20 Freddy mercury’s at every light pole from corner 3 to 4.
Ran back to corner 1. Did a bit of broga. Then moseyed to the first speed bump at the bottom of the hill.
Did a variation of 11’s running up and down the hill, starting with bomb jacks at both top and bottom for 3 rounds, switched to merkins for 2.
Did some dips, karaokes and lunge walks
MARY:
Went around the circle and everyone picked a workout for the last 5 minutes.
COT: Gratitude is everything.
WARMUP: regular warmup with SSH Windmills IW etc
THE THANG: burpee mile. 1 mile. 100 burpees.
11’s with squats and big boy sit-ups
People’s chair and balls to the wall
MARY:
ANNOUNCEMENTS: read your newsletter
COT: lifting up those impacted directly and indirectly from the school shooting in Texas
WARMUP:
Moseyed over to the driving range where we performed a few exercises like SSH and the walker brothers. Then moved to the putter green where we did a few yoga moves to make sure we were limber so we could hit the long ball
THE THANG:
For those who are not golf fans, the PGA Championship is being played this weekend at Southern Hills Country Club in Tulsa OK. With that I decided to design a workout around golf. Using the scorecard for the tournament I used Par as the means of travel between tee to green and yds as reps. For instance, Par 4, 465 would mean we ran to the green, roughly 50 yds, then did 4 flying squirrels for the 100s and 65 American Hammers. The 100s was always Flying Squirrels. The other exercise changed each hole.
Par 3 and 5 you NUR between tee to green.
“Lightning”was seen so we had to stop after 17, but pax didn’t seem to mind to skip the last hole and head for COT
MARY: no time
ANNOUNCEMENTS: read newsletter
COT:prayers for Change Orders dad and family, prayers for Spark Plugs sister for successful surgery, prayers for Cable Guy’s family as they continue to mourn the loss of his son and grief they are working through.