How y’all doin. Forgot to do a blast from last week. Thanks for not reading.
WARMUP: none
THE THANG: 3.2 miles around new Kingsley and old Kingsley.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
We ran around Baxter loops.
Prayers for aging parents and grandparents. Blessings for kids birthdays and the gift of fellowship.
11 runners and 3 ruckers on display at Flight Plan. A few went to the hills of Braden.
Looking forward to trash pickup this Saturday at 0745 at Harris St Park.
Prayers for CrabCakes friend Ashley. Bass-O has a knee Dr appt soon. Def need to get that fixed.
WARMUP: Slight Yog (soft j) to warmup area behind the school. Comprehensive group of exercises designed to ready the mind, body, and spirit for the workout ahead. Plus stretching.
THE THANG: Three rounds of Rugby Sprints [trademark] which have been documented in medical journals [citation needed] to reverse the aging process. Have you ever actually *seen* an old rugby player?! ….exactly.
Then we headed to the entrance hill for partner work:
P1 – flying squirrels.
P2 – down and back.
Flapjack
Rinse/Repeat
How long?
No idea. 🤷🏻♂️
That got old quick
[annnnnd queue rain]
Hey – let’s do some step ups under some cover!
What else can we do under some cover?
Wall Sits? Sure!
Anything else? ….hmmmm never too early for some….⬇️
MARY: Rotating Q of various ab exercises….under some cover
ANNOUNCEMENTS: Mental Battle March! Drop Thrill Qing all over the place. Can’t do this life alone – get out there and support each other.
COT: Welcomed back Dictator after 18 months away (stick-tap to Shady for apparently being annoying AF pestering him to come back out – his words – not mine). Let’s not take F3 for granted, gents. Imagine if you didn’t have it as an option in your life. Appreciation! Thanks to Bitcoin for the opportunity. Aye!
WARMUP: Mosey to smooth pavement. IW x 10; WM x 10; LSS x 10; AP x 10
THE THANG: Rugby Sprints – duh. 🙄 Ground exercise followed by hard sprint and back followed by quick recovery [TWSS!]. Times 5 reps times 3 sets.
Talked about forgiveness (example – admit your sins to a trusted source – voice your forgiveness to others – get out of your head and on with your life).
Move over to the Hill – you know the one 🤷🏻♂️. 5 Flying Squirrels followed by a sprint up and run back – x 3 times.
MARY: 6-ish minutes of abdominal exercises – someone called them out – there – are you happy?!?
ANNOUNCEMENTS: Give to the Dam to Dam fundraising – it’s the actual point where F3 hits community leadership. For real!
COT: @Sprocket took us out because he’s the kind of guy you want covering your back – we prayed for all of our souls and the souls of those we love. Aye!
Posting this late so all get credit. Aye.
WARMUP: Mosey, toy soldiers, butt kickers, caraoke, mosey, windmills arm circles
THE THANG: mosey to round about at stadium. Pax pick from index cards. Each card has one exercise. One pax serves as a timer. The timer carries a 40 lb ruck and/or 47 lb sandbag to top of the hill and returns. During the timers absence, the pax are working on the exercise listed on the card. Fellowship was kickin since nobody had to count.
MARY: Airbornes hip thingies
ANNOUNCEMENTS: read your newsletter
COT: stays at COT
WARMUP: 10 each- SSH, cherry pickers, Moroccan night clubs, 2 laps around the parking lot
THE THANG:
PART 1:
4 corners
– 20 Man-makers- High knees
– 20 curls – lunges
-20 Big boys – Butt kickers
– 20 Squats – Mosey
PART 2:
Jack Webbs-
Push ups & overhead press
The intent was to get up to 40 but…. I heard kettlebells hit the asphalt so we stopped at 28 and did another 4 corners with the Pax choosing the exercise at each corner.
PART 3:
Dora’s-
100- over head press
200- squats
300- curls (didn’t finish)
MARY: 1 round
ANNOUNCEMENTS: yes
COT: Had to be there
Three buckets full of pain suggestions were spread out over .25 mile to get in some running as well.
Three groups moseyed around agonizing over what they would draw from the buckets, with one bucket containing only burpee counts.
Breaking into groups gives us a great chance for fellowship, perhaps with guys we see all the time, but may not know very well. Thanks @weezer for the opportunity. ASSASSIN 🔫