Ran the Birkshire loop 3 times
WARMUP: Nope. That’s frowned upon here.
THE THANG: Toward the river district, turn R on Gardenia (with a litte extra before), R on Morris Hunt to the cul-du-sac and back, L on Dowing, R on Birkshire, take it back to COT.
MARY: Nope. But some guys got back with time to stretch
THE THANG:
Run 3.1 miles east on 160 to Springs Complex (or some other modified distance) and back. Total mileage of called route 6.2 miles. Some modified up, some modified down.
WARMUP: did some mosey and exercises
THE THANG:
Did some stuff on band lot and the some Cindy work along with pull ups
MARY:
3 exercise moves before mosey to COT
ANNOUNCEMENTS:
D2D Bar signup
COT:
Do the Harder thing…always
WARMUP: Alabama route (or root)
THE THANG: run the route / root which was 5 or 6 or 7 or more because guys are still running as of you reading this BB
MARY: not here
ANNOUNCEMENTS: all of them…for cyclops
COT: we did it
WARMUP:
Did some warm ups
THE THANG:
3 sets of exercises
3 rounds each set
Last move to failure 😨
MARY:
Leg lifts
Bicycles
Ankle touches
ANNOUNCEMENTS:
Read Newsletter
COT:
Work hard Play Hard
WARMUP:
SSHs
Mosey to Hotel Parking Lot
Hill Billy Walkers
Low Slow Squats
Chased by Po Po
Mosey to Burger King Lot
Imperial Walkers
THE THANG:
First set of 3 exercises to be completed 3 times
10 Under the Fence/Wire
15 Jump Squats
25 LBCs
Mosey to Chickfilet
10 Inch worm diamond merkins
15 V Ups
25 Sumo Squats
Mosey to Persis (Indian Restaurant)
10 Shoulder Tap Merkins
15 Dying Cockroaches
25 Dips
MARY:
Wall Sit while PAX Bearcrawl to curb and plank and wait for 6
15 Leg Lifts
15 Feddys
15 Ankle Touches
ANNOUNCEMENTS:
Read Newsletter and Sign up for D2D Bar
COT:
Back to School, Prayers for new jobs and traveling
New Year Goals are sometimes large and the way to accomplish them is by focsuing on smaller wins each day by being the best MAN you can be.
WARMUP:
SSHs
Mosey to Hotel Parking Lot
Hill Billy Walkers
Low Slow Squats
Chased by Po Po
Mosey to Burger King Lot
Imperial Walkers
THE THANG:
First set of 3 exercises to be completed 3 times
10 Under the Fence/Wire
15 Jump Squats
25 LBCs
Mosey to Chickfilet
10 Inch worm diamond merkins
15 V Ups
25 Sumo Squats
Mosey to Persis (Indian Restaurant)
10 Shoulder Tap Merkins
15 Dying Cockroaches
25 Dips
MARY:
Wall Sit while PAX Bearcrawl to curb and plank and wait for 6
15 Leg Lifts
15 Feddys
15 Ankle Touches
ANNOUNCEMENTS:
Read Newsletter and Sign up for D2D Bar
COT:
Back to School, Prayers for new jobs and traveling
New Year Goals are sometimes large and the way to accomplish them is by focsuing on smaller wins each day by being the best MAN you can be.
WARMUP: Not enough
THE THANG: stolen from Tesh: https://f3thefort.com/2019/10/24/2019-43-minnow-pond/
YHC did change the route so the burpees were done at the Nazarene and then ran back to the location of the bear crawl
Most got 3+ miles
MARY: no, time was of the essence
NMM:
An excerpt from a poem by Amanda Gorman:
Just like a skill or any art,
We cannot possess hope without practicing it.
It is the most fundamental craft we demand of ourselves.
Getting to start my day with the caliber of men in the Fort is one way I practice hope. I’m grateful for it.
WARMUP: We welcomed two pax from years past and far off locales, Chino Grande and Uncle Sam! Then we got after it.
THE THANG: Based on a late night call from the bullpen by Cake Boss, the plan all along was to include the pax. We did some warmup moseying, then found our way to the far West side of the school and proceeded to follow a pearls-on-a-string path driven by each pax in Fartlek style. Each pax picked a destination, a form of transit and an exercise for the group once we reached the destination. Then he passed the baton to another pax. In each case, the pax shared how long he’s been posting and a bit about what brought him out to F3 and kept him posting. All learned, and all sweated. A good morning with welcome friends! Thanks for the Q stick CB!
COT: Yes! it’s one of the 5 core principles!