WARMUP:
– running
THE THANG:
– running
MARY:
– running
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP:
Windmills
Toy Soldiers
High knee taps
…in the pouring rain.
THE THANG:
100 Yard Sprint 3x to dry off of course
19 – Seated bike rack sit-ups.
19 – Alternate side sit-ups / knee to elbow
19 – Seated bike rack sit-ups.
Select 40-60lb bag for rest of w/o
19 – Reverse lunge & twist
19 – Squat w/ overhead press
19 – Sandbag Shovel
19 – Pushup -on bag / w/ alternate mountain climbers.
50 Yard Bear Crawl w/ bag
19 Pushups – Pulling Bag through to side-to-side each rep.
19- Forward single leg lunge – over head press “on up”.
19- Backward single leg lunge – overhead press “on down”.
MARY:
19 Alternate Jack-Knife-Sit-Up
V-up, 1 leg in air, touching heals
1 long body destroyer
ANNOUNCEMENTS:
HIM CAMP – 21 registered
Enjoy your 7am nap.
COT:
WARMUP:
– SSH x15
– Windmill x10
– Merkins x10
– Peter Parkers x10
– Parker Peters x10
THE THANG:
– Site Q Hosted 2 Mile Fitness Test. This was delivered complete with a computer and television powered by a generator to display the time.
– Lake Effect set the new record with 11 minutes and change. It is possible he could have been faster if all the PAX were not in his way as he lapped them.
– After wrapping up the 2 mile run it was time for the Hero WOD.
Honored Fallen K-9 Police Office Kevin Tonn of a Galt Police Department in California. EOW 1/15/2013
– 200m Run (was supposed to be 100 for January)
– 20 Overhead Press (was supposed to be 15 for the day of the month)
– 13 Merkins
– 35 LBCs
– 11 Thrusters
– 9 Burpees
WOD calls for 10 rounds, but we only got about 5 dues to the 2 mile run at the beginning.
MARY:
– Flutters x15
– American Hammers x15
– Some other exercises called out by the PAX
WARMUP:
– yes
THE THANG:
– lucky 13 with 7 exercises and 1 round WEP, rinse + repeat
– sandbag carry
MARY:
– Airborne Hips
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
We have an FNG!! We went through the 5 core principles of F3, stated its mission, and did a full lengthy disclaimer so the FNG knew the full monty, money back guarantee.
8 bootcampers and 4 shield lockers doing their own thing (Olaf, Sasquatch, Beaker, and one other I could not see/hear).
WARMUP: Mosey around the parking lot for about a half mile or so, circle up near the school for 10-20 of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clubs
* Strawberry pickers
>> Then over to the road by the JROTC building for the main event.
THE THANG:
1. First up, 11s w hill repeats
Utilizing the mild grade hill alongside the JROTC building that leads down to the elementary school, we did some 11s. 10 Merkins at the top, 1 box cutter at the bottom, repeat accordingly until we finish with 1 merkin at the top, 10 box cutters at the bottom. Overall about a mile and a half of running and 55 reps of each exercise.
Then we discussed shield locks and how important they are. We men tend to internalize our struggles, keep them to ourselves. That only amplifies the pain. Find someone you can trust – the key word in making it work – and that you can be open and vulnerable with. Whether it is inside the F3 ranks our outside F3, just lock up with a someone. No OYO!!!
Next up…..
2. Cindy relays
Divide into 2 groups. Luckily we had an even number of 8. Using the new cinder blocks…..still with that new cinder block smell!…..blocks were placed about 20-30yds from the start. One person from each team runs to the blocks, does the exercise with the blocks, then runs back to the group. Group is exercising as well while they wait for their go. Next person up runs, and so forth, relay style. Constant movement, no rest.
Round 1: 15 cindy curls (1 block) while group does SSH
Round 2: 15 cindy overhead press (1 block) while group does flutters
Round 3: 15 cindy squats (2 blocks) while group does lunges
Round 4: 10 cindy manmakers (1 block) while group does IWs. >> We ran out of time and did not get round 4 in.
>> Back to COT
COT:
ANNOUNCEMENTS:
* Read your newsletter and get involved!!
P&P:
* BE SURE TO DRINK ELECTROLYTES, NOT JUST WATER!!
* Marriages, being a father, and your relationship/responsibilities to both your M and 2.0s.
* Sorry if I missed anything else. Several things were lifted up.
Thanks for the opportunity to lead! SYITG and God Bless!
– NASA
WARMUP: Limited
THE THANG:
Bradley WOD:
– 10 pullups
– Run 100M
– 10 burpees
– Run back 100M
This is one round. Do 10 rounds.
Coffland WOD:
– Cumulative 6-minute dead hang
– Each time you drop, you run 800M and do 30 merkins
Continue until you hit 6 minutes of cumulative hang.
We only got to about 3 minutes of cumulative hanging for the strong until we ran out of time.
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: Indian run around WEP trail, Cherry pickers,windmill,imperials
THE THANG: 2 rounds of sets below
Set 1:
50 Merks
25 diamond Merks
25 wide Merks
——RUN—-
50 squats
25 lunges
25 monkey humpers
——RUN—-
50 LBC
25 Big Boy
25 American hammer
——RUN—-
Set 2:
50 Carolina dry dock
25 incline Merks
25 decline Merks
——RUN—-
50 squats
25 Bobby hurleys
25 jump Squats
——RUN—
50 flutters
25 mountain climbers
25 second plank
——RUN—-
MARY: none
ANNOUNCEMENTS: sign up for fort Mill Retreat and learn how to respond in a dangerous situation of active shooters
COT:saying negative things out loud can make it 40x -70x more likely to happen
WARMUP:
10 windmills, 10 Moroccan Night Club, 10 Cherry Pickers, Plank, Stretch, Dirty Dogs & Honey Humpers
THE THANG:
All Movements With Sand Bags (weight of users choice)
Maintain Zone 2 H.R.
15 Flutter Press
20 Single Leg Lunges
Max Man Makers
Lap Around Amphitheater w/weight.
15 Thrusters
20 Curls
Max American Hammers
Lap Around Amphitheater w/weight.
15 Chair Press
20 Rows
Max Lateral Burpees
Lap Around Amphitheater w/weight.
Completed Circuit 2X
MARY:
Pax Split 4/4
200LB Sandbag P.T.
Row, Curl, Press
ANNOUNCEMENTS:
Bethel Men’s Shelter Needs Volunteers, HIM CAMP Aug. 11-13. Sign-up.
COT:
Prayers for Sasquatch’s Family
WARMUP: Stretchy things, lap around the lot
THE THANG:
4 parts for each member of the SL, all done in teams of 4 (or 5 if needed)
Gears: Two partners run up the hill to Pull Up bars, 10 2 pullup Burpees between the two PAX while the other two are doing 10 Big Boys each and squatting till swap. Two rounds.
Maximus: 50 yard out and back for 2 partners, when they return 10 burpees. Waiting pair is doing American Hammers. Swap. Next a set of perfect merkins to failure for each group. Losing SL does 5 burpees each.
Dark Helmet. Mosey to the rock lot on AO Jones. Partners bear crawl between light posts. If you stop, you do burpees till all the pax are done.
Spider Man: Partner Carry loop around the lot. Finish with one partner flutter while second partner runs to top of lot turnaround and back. Flapjack.
MARY: None
ANNOUNCEMENTS: Many (read your news letter)
COT: Prayers for M’s, parents, jobs, travel, and kids.
Twelve pax posted on this 3rd of July. Warm and humid with a thunderstorm having cleared out about 30 mins beforehand.
Warmup
Mosey run (toy soldiers, high knees, and butt kickers)
Circle up and do: SSH (15x I/C), windmills (8x I/C), imperial walkers (15x I/C), Moroccan n/c (15x I/C), low slow squats (10x I/C), big arm circles (15x I/C), peter parkers (10x I/C), plank stretches (downward dogs, honeymooners).
Thang 1: Cindy-Runs
Each pax got a cinder block and did the routine noted below.
Run 400m
KB Swings
Run 400m
Goblet squats
Run 400m
Manmakers
Run 400m
curls
Run 400m
Thrusters
Run 400m
Chest press
Run 400m
Early pax restarted the block exercises, but ran a shorter loop until the six came in.
Thang 2: Wall stuff
Ran to the brick wall of the school. Pax plank. Read a few paragraphs about Pickett’s Charge that happened 7/3/63 at Gettysburg.
Pax wall sit. From both ends of the line, pax bear crawls out about 30 feet, 3 burpees, and crawl bears back.
Then we did some wall-tar-jais…followed by some balls-to-the-wall for a ten count.
Thang 3: bar work
Ran over to the pull up bars and seven each of: pull ups, chin ups, switch grip, toes4bar, negative pullups.
Mary:
Ran to COT area and did Sally routine with leg lifts (Moby’s Flower, legs up on “bring Sally up” and 6 inches on “bring Sally down”.
A little monkey humpers, an 10 seconds of body destroyers.
Fini.
COT