WARMUP: yes
THE THANG: partner chase, overhead press, chest press, curls, swings
MARY: yes
ANNOUNCEMENTS: poker tournament
COT:prayers up, what are you chasing?
Warm Up
SSH
NUR
Merkins
NUR
Imperial Walker
NUR
Track time
10 squats
200 meters
10 lunges
200 meters
X 4
Bulgarian split squats waiting for 6
10 single leg squats
200 meters
10 reverse lunges
200 meters
X4
Calf raises waiting on 6
WARMUP:
9 motivators
Merkins
Low slow squats
THE THANG:
Would you like burpees here? Or there?
You do not like them.
So you say.
Try them! Try them!
And you may.
Try them and you may, I say.
Suicide runs at each 10 yard line 1 burpee at each turnaround
Mozy to pull-up bars
1 minute Dead hangs and planks
Stations – hub and spoke style
Hub: 2 pull-ups
10 reps each
Station 1
CDD
Merkins
Station 2
Burpees
Station 3
Bear crawl across pavement 2x
Station 4
Squats
Lunges
Station 5
Bomb jacks
Mountain climbers
Round 2 do everything in slow cadence. 6 count burpees
MARY:
<2 minutes of gut work
ANNOUNCEMENTS:
Sober October. See slack for deets
COT:
@Cohiba ran on Puerto Rican time today at #ao-varsity. This also explains why @Bobber chronically pushes past 0515 arrivals. There were a lot of words; many of us understood very few. Let’s not allow cultural differences to impede F3 being OPEN to ALL men.
@Cohiba likes Big Boys
@Bobber understands more than he says, but when he’s in cadence it’s sweetly melodic
@Jazz Hands has invisible Big Boys
@Bitcoin counts well in many languages, and also likes Big Boys
@Boogie Down didn’t translate much for us, but could have
@Saw Dust apparently went of some kind of rant in name-o-rama
@Cousin Eddie spent the entire time confused (as did YHC)
@Mark Twain said something like: “Me da cólera” about the DORA. I just hope it doesn’t turn into dysentery
@Retiree wondered what he’d stumbled upon, but his buddy @chickenhawk was there to guide the way
@SouptoNuts put his Criminal Justice degree to work. Just like he does every other day, by being a more educated human
@HarryCarry was there early for “Ironing Pants,” but I might have misheard that. @CakeBoss and @Shield were helping. When you have to carry something that harry (hairy?), I suppose you need help ironing your pants? :man-shrugging:
You could spend the whole day wondering if you’ll fit within a new environment, read up on the lexicon, ask guys about procedure, examine backblasts, and consider where your priorities really are. But if you don’t set that alarm and get out of the fart sack…well: “too mah-leh-teen!”
This report is subject to verificación by @Punch List….if he ever opens slack again to check all these notifications
The names should be above
***********Bandcamp’s Version************
@Cohiba ran on Puerto Rican time today at #ao-varsity. This also explains why @Bobber chronically pushes past 0515 arrivals. There were a lot of words; many of us understood very few. Let’s not allow cultural differences to impede F3 being OPEN to ALL men.
@Cohiba likes Big Boys
@Bobber understands more than he says, but when he’s in cadence it’s sweetly melodic
@Jazz Hands has invisible Big Boys
@Bitcoin counts well in many languages, and also likes Big Boys
@Boogie Down didn’t translate much for us, but could have
@Saw Dust apparently went of some kind of rant in name-o-rama
@Cousin Eddie spent the entire time confused (as did YHC)
@Mark Twain said something like: “Me da cólera” about the DORA. I just hope it doesn’t turn into dysentery
@Retiree wondered what he’d stumbled upon, but his buddy @chickenhawk was there to guide the way
@SouptoNuts put his Criminal Justice degree to work. Just like he does every other day, by being a more educated human
@HarryCarry was there early for “Ironing Pants,” but I might have misheard that. @CakeBoss and @Shield were helping. When you have to carry something that harry (hairy?), I suppose you need help ironing your pants? :man-shrugging:
You could spend the whole day wondering if you’ll fit within a new environment, read up on the lexicon, ask guys about procedure, examine backblasts, and consider where your priorities really are. But if you don’t set that alarm and get out of the fart sack…well: “too mah-leh-teen!”
This report is subject to verificación by @Punch List….if he ever opens slack again to check all these notifications
The names should be above
WARMUP: mosey to gym parking lot
All exercises were 10 D/C I/C with 5,4,3,2 & 1 burpee respectively in between sets
Windmills
Imperial walkers
Hillbilly walkers
Low slow squat – holding people’s chair on the last rep then did 10 MNC’s D/C I/C
Plank with stretches along with merkins and shoulder taps.
Side straddle hops x 30 D/C I/C
THE THANG: off to the west side of the high school for lesson 1
Lesson 1 – all leaders are readers
7’s between the light poles – squats and hand Release merkins
Mosey to the pull up bars with 5 burpees OYO half way there.
Lesson 2 – Habits compound daily. 1 penny that doubles for 30 days yields $5.37 MM. As we lay bricks, remember this.
7’s – pull ups and Diamond merkins running between the bars and the entrance. Group stayed together. No man left behind.
Mosey to small east side parking lot for lesson 3.
Lesson 3 – accelerate with someone else. We can’t maintain discipline on our own like we can with others. In that spirit……
Partner Dora Jr. – 50 hand release merkins and 100 squats. Flutters upon completion and a mosey to COT.
MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle
WARMUP: SSH, Windmills, Strawberry Pickers, Broga
THE THANG: Run through Massey Neighborhoods and trails; At completion of each mile, perform 10 Merkins, 10 Squats, and 10 Big Boy Sit Ups
MARY: 10 Merkins
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
mosey
SSH, Merkins, Hillbilly Walkers
Mosey
Lunge walk
Bear crawl
Mosey
Irkins, dips, step ups
Mosey
THE THANG:
5 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats
Playground partner
15 swing crunches/partner pull-ups
3 rounds
Mosey
Bear crawl
Partner1 Suicide/Partner2 LBCs
Mosey
4 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats
Bear crawl to 5th light pole
MARY:
Flutters
Boat/Canoe/ big boy
Hello dolly
ANNOUNCEMENTS:
Blood Drive
Read Newsletter
COT:
God opposes the proud, but gives grace to the humble
James 4:6
WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG:
3 Rounds of (10) Burpees, (20) Lunges, (30) Shoulder Taps, and (40) LBCs
Mosey to Church parking lot to perform 2 Rounds of the Cheese Shredder
Ran to the Print Shop for 3 Rounds of (5) Pull-ups, (10) Dips, and (20) Big Boy Sit Ups. Ran back to COT
MARY: American Hammers, Hello Dollies, Flutters, and Box Cutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees
THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press
We went through these 9 exercises one more time and occasionally modified the cadence.
In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.
Then, back to 22 Side Straddle Hops & 11 Burpees.
MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed
WARMUP:
10 SSH (IC)
10 Imperial walkers (IC)
10 Squat to toe touches (IC) this was new for the Pax and the count was hard to grasp.
THE THANG:
Run to the large parking lot.
Burpee broad jump across the parking lot. Stop half way (10 Merkins) keep going til the end
Lt dan back across
Bear crawl half way / Power skip back the other half
Mosey to the hill near Munn rd
A Bones Special :Basketball shuffle up to the top of the hill.
10 Plank tucks at the top, then Basketball shuffle down the hill. 10 Plank tucks
Suicides with the lamp post
First light post 5 burpees
2nd 5 burpees
3rd 5 burpees
4th 5 burpees
Last but not least the stop sign. 5 burpees
Hold Al Gore for the 6
Mosey down Munn to the 2nd entrance. While crossing the street ask the men the Pax what they are struggling with and be prepared to talk in COT. At the entrance monkey humpers till the 6 gets in.
Continue to Mosey to the 3rd entrance. Hip openers, toy soldiers, duck walks. Mosey to the pull up bars
At the pull up bars
Partner up
Partner 1 Dead hang while partner 2 runs to the gate, flip flop.
1st round
10 Merkins
2nd round
10 fire hydrants each leg
YHC was not paying attention to the time and was called out on it so I Omaha what we were doing and headed to COT.
COT & ANNOUNCEMENTS:
Notably we held CSPAN style discussion around the circle on what are we struggling with. It’s important to note that as we went around with each Pax’s voicing their struggles we all related to every one of those aspects. Guys we are not alone and it’s much easier to go this journey through life is undoubtedly more manageable when we stand together rather than facing it in isolation.” I implore you to be more vulnerable in COT. Prayers and Praises.