WARMUP: SSH, Moses, Imperial W, Hillbilly W, Arm circles, Cherry pickers, windmill
THE THANG: Dora in pairs, runner and 200 squats, 150 merkins, 100 BBS, 100 squat jumps, 100 wide Perkins, 150 LBCs followed back at COT by 3min amrap of 10 jump squats, 10 hand release Perkins and 20 flutter kicks.
MARY: Round the circle with pax choice
ANNOUNCEMENTS: Read your Newsletter
COT:
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: nope
THE THANG: walk Kingsley loops 3.2ish miles. Finish with some squats, imperial walkers, merkins, burpees
MARY:
ANNOUNCEMENTS: jan 31 run/ruck at river walk
COT: prayers for successful medical procedures and recoveries
WARMUP: the usual plus Casbah #2s
THE THANG: multiple MOT WITH MULTIPLE COUPONS
MARY: She came
ANNOUNCEMENTS: BTD, D2D, Double run at 6@6ish plus bunks at Veterans Park at 11am
COT: Prayers for family and friends and neighbors.
Read some backblasts and decided to bring some toys to the Colosseum for all the PAX to enjoy as a means to change it up a bit.
WARMUP: Moseyed to the loop at the front of the school where gear stations were set-up. Performed some SSH and a few burpees and then made sure PAX understood the exercises at each station. Explanation done, moseyed around to the back half of the loop, performed some SSH and a few burpees, explained the format, then we started to work.
THE THANG:
Partner Up. Partner 1 attends a station and performs the exercise until Partner 2 relieves him. Partner 2 runs the half loop, but before re-entering the exercise area must complete 3 burpees.
Exercises below:
Reverse Lunges w/ 20lb weighted vest
AB Wheel (had a pillow for our knees)
KB Swings w/ 40lb KB
Shoulder Swings in a low squat position w/ Hvy Rope
Russian Twists w/ 10lb weighted ball w/ handles
OverHead Squats w/ Cindy
CurltoPress w/ 45lb plate
V-Sits w/ 10lb weighted ball
Tricep Ext w/ 12lb DBs
Squats w/ 30lb Ruck
Alt. Single Arm Snatches w/ 35lb DB
OH Press Toss w/ 60lb SB
Single Arm LawnMower Pulls w/ 45lb DB ( watch your running partner and switch about half way )
MARY: NONE
ANNOUNCEMENTS: Break the Dam
COT: STK
WARMUP: dis used our “one word!”
THE THANG: 3 miles with pain stations
MARY: N/A
ANNOUNCEMENTS: break the dam. Dam to dam
COT: praises and praises
Bell+ruck+sandbag
WARMUP: move to the back of the school
Drop the sandbag, keep ruck on
15 swings
5 merkins
5 squats
15 swings
4 merkins
4 squats
Etc.
THE THANG:
Leave the bell
Bear crawl back to the bag
Carry to get the bell
5 clean and press with bell
Move further around the school
5 clean and press with bag
Carry all further around the school
Drop bag continue with bell
Leave bell
Bear crawl back to the bag
Lunge walk in called steps (L/R) back to the bell
Head toward COT
Run a lap slick
MARY: 45 burpees
ANNOUNCEMENTS:
Q Source @ Dunkin’ (Disruption)
Break the Dam on 1/31
COT: :white_check_mark:
WARMUP: SSH, Low slow squat, mtn climbers, peter Parkers, parker peters, toy soldier, 5 burpees. Run to benches by the basketball courts. 20 step ups. Run across the courts with high knees, butt kickers, toy soldiers until we got to the first light pole.
THE THANG: second light pole, do 30 Jump Squats, 30 Reverse Lunges, 30 Calf raises, 30 Regular Lunges, 30 side lunges. Go back to first pole and do 20 Mtn Climbers. Go to thirds pole and do the same but 25 reps, rince and repeat but subtract 5 reps at each light pole and always goa back to the first pole to do the 20 Mtn Climbers.
MARY: run back to the benches, sprinting across the basketball court. 10 step ups on the benches and mosey back to the AO starting point. Do 20 flutters, and 15 AH.
ANNOUNCEMENTS: D2D 10K/5K, new AOs
COT: prayers for family members and injury PAX
WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose
It was a beautiful morn at The Americal Jackal, the mumble chatter was off the charts. All the Q could do to dodge haymakers was lean into it and say thank you sir many I have another.
We ran down to the track for the longest 4 corners EVER! There was a dispute of if there really are corners on a circular track, but that is purely semantics.
I chose the number 8 for no particular reason other than 12 was too many and 6 was too few. It’s science.
Corner 1: 8 Merkins
Corner 2: 8 Squats
Corner 3: 8 Flutters
Corner 4: 8 Burpees
Mode of transport on the curved part of the track was lunges, karaoke, and nurring. Mode of transport on the straight aways was fast paced running.
I would like to say we did all of them, but we only got 6 laps in. So maybe 6 wasn’t too few after all.
We Native American ran back to COT for some Mary, announcement, prayers and praises.
JWow