Some did reverse Alabama and whiteville park and others did 8mi going to FT Mill Elementary and then back to Panera.
WARMUP: Mosey and some other things
THE THANG: Dora – one partner ran in one direction while the other farmer carried two Cindy’s the opposite direction. Connected with the partner and did two burpees, switched the run for the farmer carry. Each time we met our partner increased burpee reps by two and switched the run and carry. Completed four laps in the parking lot for about a mile of run, mile of farmer carry split by each team and a total of 72 burpees by all. Hit the pull up bars for a series of three exercises: 3 pull ups, 6 leg raises, 9 bar taps/squats ran through this for about ten minutes.
MARY: Flutters until we couldn’t flutter and merkins til the six.
ANNOUNCEMENTS: Yes.
COT: Many prayers and praises for all varieties.
In preparation for my Q at Ballroom, YHC reviewed a previous backblast from 2018 where the theme was choosing not to cheat based on a book by Andy Stanley. In that workout, we discussed the idea of decision making and cheating based on prioritization.
YHC still suffers from poor decision making in spite of the clear model that Concentrica offers. It’s a life long battle that I need my faith and accountability from this group to support me in making improvements.
In keeping the same theme, the Pax were challenged not to cheat on the workout today with good form and group accountability.
The Thang
Mosey to football field
COP
SSH
Windmills
IW
CDD
MMC
Mosey to 50 yard line for a burpee starfish
Burpee ladder in the middle from 2-10 with exercises in the corners including:
Merkins
Mountain climbers
Squats
Bombjacks
in cadence
Ab Suicide
Starting from the end zone running 10 yards each time doing the following
5 Big Boys
10 Flutters
15 Freddy
20 hello dolly
25 LBCs
Finish with 5 burpees for preparation for the day
Mosey back to the flag
COT
Lots of prayers and praises
Reminder to pray, to be grateful and to breathe during stress
THE THANG:
Run thru Baxter to Brayden for loop thru the hood, add a second loop up Brayden Pkwy if time allows.
WARMUP: grab a block
Walk to gym entrance
SSH
Moroccan Night Clubs
Low Slow Squats
Imperial Walker
Merkins
LBCs
Sumo Squat
THE THANG:
Tabata
8 exercises, 6 rounds
Bent Rows
Man Makers
Curls
Swings
Flutters
Tri Extension
Shoulder press
Upright row
MARY:
ANNOUNCEMENTS:
COT:
Keep Posting….even in the rain 👏🏻👍🏻💪🏻
We had 14 men show up at the Minnow Pond flag this morning. @funhouse carried the flag to the AO this morning from his house. @cakeboss launched early continuing his Boston marathon training. After the pledge, we began the journey around town.
1st stop, the pharmacy on 160: Exercise – Jack Webb – 10/40 count (merkins/ O/H Claps)
2nd stop, WEP: Exercise – Ltn Dan – 10/40 count (Squats/Lunges)
3rd stop, Naz Church : Exercise – Jack Webb – 11/44 count.
4th stop, Parking lot across from Little Caesars – Ltn Dan – 11/44 count.
5th stop, parking lot (Watson St): Exercise – Jack Webb – 12/48 count.
6th stop, Footloose: Exercise- Ltn Dan – 12/48 count.
7th stop, parking lot (Watson St): Exercise – Jack Webb – 13/52 count.
8th stop, Footloose: Exercise- Ltn Dan – 13/52 count.
9th stop, parking lot (Watson St): Exercise – Jack Webb – 14/56 count.
10th stop, Footloose: Exercise- Ltn Dan – 14/56 count.
11th stop, Main Street: Exercise – Jack Webb – 15/60 count.
12th stop, COT: Exercise- Ltn Dan – 15/60 count.
Full disclosure: I didn’t feel the workout was difficult enough. I thought I had a great idea to combine running with a Jack Webb and Ltn Dan exercise at each stop, but it just didn’t cut it. We came up short on mileage. We did stick together and figured out some of the more difficult grammatical challenges. If you are like me, I go back to the drawing board and try to do better next time.
We had 14 men show up at the Minnow Pond flag this morning. @funhouse carried the flag to the AO this morning from his house. @cakeboss launched early continuing his Boston marathon training. After the pledge, we began the journey around town.
1st stop, the pharmacy on 160: Exercise – Jack Webb – 10/40 count (merkins/ O/H Claps)
2nd stop, WEP: Exercise – Ltn Dan – 10/40 count (Squats/Lunges)
3rd stop, Naz Church : Exercise – Jack Webb – 11/44 count.
4th stop, Parking lot across from Little Caesars – Ltn Dan – 11/44 count.
5th stop, parking lot (Watson St): Exercise – Jack Webb – 12/48 count.
6th stop, Footloose: Exercise- Ltn Dan – 12/48 count.
7th stop, parking lot (Watson St): Exercise – Jack Webb – 13/52 count.
8th stop, Footloose: Exercise- Ltn Dan – 13/52 count.
9th stop, parking lot (Watson St): Exercise – Jack Webb – 14/56 count.
10th stop, Footloose: Exercise- Ltn Dan – 14/56 count.
11th stop, Main Street: Exercise – Jack Webb – 15/60 count.
12th stop, COT: Exercise- Ltn Dan – 15/60 count.
Full disclosure: I didn’t feel the workout was difficult enough. I thought I had a great idea to combine running with a Jack Webb and Ltn Dan exercise at each stop, but it just didn’t cut it. We came up short on mileage. We did stick together and figured out some of the more difficult grammatical challenges. If you are like me, I go back to the drawing board and try to do better next time.
WARMUP: none
THE THANG: 3,4,5 mile run options and 2.75 mile ruck
MARY:
ANNOUNCEMENTS: acceleration project, blood drive
COT: families, Jed’s surgery, marriages
Had 21 at Flight plan today for the Pineapple loop @fligh
Warmup then run to parking lot on way to pullup bars.
1st order of business get the HR up as quickly as possible:
4x Suicides distance was 1 to 5 parking spaces
2nd order of business is endurance and strength
20min AMRAP:
5xToes to bar
10x Squat jumps
10x Merkins
10x Lunges (EL)
Run back to 2x Suicides
COT
Discussion on Servants and Masters. All the “things” of this world are good Servants but bad Masters: money, food, popularity, aesthetics, power… So how do you keep them in their proper place? It’s Discipline (1st F), Council (2nd F), and Mission (3rd F). So you wonder why this thing of F3 works, but it’s a model for behavior that works on so many levels.