13 were at Flight Plan to run thru Baxter. Good to see Dojo who starts a new job today. All enjoyed.
WARMUP: COP with newer PAX taking turns counting in cadence
Most closer to school for some more COP practicing cadence and exercise move commands
Mosey to benches at main entrance
10 dips
10 derkins
10 step ups
2 rounds with explaining the shovel flag and work out planning as well as knowing the AO
Mosey to circle for couple more exercises in COP
THE THANG:
Mosey to band lot for partner “Catch me if you can”
Partner 1 – 5merkins
Partner 2 -run perimeter of football field
Partner 1 chases and flip flops when caught
Continue around field
Head to COT
MARY:
Dying Cockroache
ANNOUNCEMENTS:
Read newsletter
COT:
Mission, principles, credo and 3Fs covered
WARMUP: The walk from the car to launch point
THE THANG: Wandering ruck around FM discussing ego, our response when it’s triggered by others, and who/what is helping us through current period of flux.
Grateful to have F3/The Fort and my Shield Lock brothers, Cake Boss and Pusher. Don’t travel this road solo!
COT: Yes, fifth core principle
Did a little broga to kick things off. Shared 1Cor. 6:18 Flee immorality… Headed to coaches box to harass the Pax. Had to circle back for <@U5JLRKH5W> cause of his walk and talk chew gum coordination :joy:. Went around FMHS and headed back to get around 3mi in all. Peace out.
WARMUP: Greetings
COP or Circle of Pain
SSH, Imperial Walkers, Low Slow Squat, HillBilly Walkers, Merkins, LBCs, Moroccan night clubs
THE THANG:
Grab bell and plate we’ll call “The 6”
Mosey driveway off bypass entering stadium
15-Good Mornings
15-Overhead Presses
15-Curls
15-Squats
15-American Hammers
Carry weight to top of drive and repeat exercises
That’s one round
Got 4 rounds in
MARY:
ANNOUNCEMENTS:
Read newsletter
COT:
Namearama was short
Prayers for 3D work search and for both of us to seek the kingdom first and trust Sky Q in all areas
Pledge Allegiance
Run up Massey stop at Harris 15 Merkins 15 LBCs, 15 Squats
Run to Ardrey stop 15 Merkins, 15 LBCs, 15 Squats
Run To White stop 15 merkins, 15 LBCs, 15 squats.
Run to bottom of Harris stop 15 merkins, 15 LBCs, 15 Squats
Rinse and Repeat two more time for 3+ miles.
IC SSH, Moroccan Nightclub, Cherry pickers, lss, mtn climbers, plank, hands to the sky, Honeymooner, down dog
mosey
Four corners
CDD 20 IC
Up main – Hold plank at each corner for 6
Right at Tom hall
CDD 15 IC
Right at Monroe white
CDD 10 IC
Right on confederate
CDD 5 IC
Shoulder taps 20 IC
Up main – Hold plank at each corner for 6
Right at Tom hall
Shoulder taps 15 IC
Right at Monroe white
Shoulder taps 10 IC
Right on confederate
Shoulder taps 5 IC
Low slow squat 20 IC
Up main – al gore at each corner for 6
Right at Tom hall
Ls Squat 15 IC
Right at Monroe white
Ls squat 10 IC
Right on confederate
Ls squat 5 IC
Monkey humper 10 IC
Up main – al gore at each corner for 6
Right at Tom hall
MH 10 IC
Right at Monroe white
MH 10 IC
Right on confederate
MH 10 IC
Mosey to COT. Stretching and LBC to 6
Making these editable is a dangerous proposition that <@UGU3XR5RP> should look into before <@U5CVD8D7V> really causes problems.
It’s ok, nobody reads them anyway.
Richard’s Crossing to 160, head toward Walmart
Left just before Arby’s and right to cross top of Earthfair parking lot
Left on Dave Gibson all the way out to where Colosseum launches. Turn around and run back the same path.
WARMUP: COP or Circle of Pain for old school readers
Some stretching and exercises to warm the body up for 10-15mins
THE THANG:
Mosey to benches for
15 Dips and 10 Derkins 3 rounds OYO
Then plank on curb as each PAX bear crawl then replank 2 rounds
Mosey to Bball courts
PAX performs exercise while 1 pax runs around bball nets. Rinse and repeat through all PAX
2 rounds
Sprint to finish and hit COT
MARY:
ANNOUNCEMENTS:
COT:
Each PAX shared their “Why”
I’d say the common theme was accountability and it was for themselves but also for the brothers next to them
Keep giving it away men!!
Welcome FNG TOP ROPE. We pledged to :flag-us: Ran to COG for instructions. Pendulum was hill repeats could add Cross piece for flatter run. Merkins, Squats, and LBCs at the end of each leg 10,10,10
COT :v: out thx <@UGNDJBDU3> for the opportunity.