Rucked up and headed out down through gold hill schools and up past light poles to Walmart parking and left onto stonecrest. Turned around at 30min.
Finished close to 3.8miles.
Solid mumble chatter and fellowship – great way to start a Sunday
WARMUP:
THE THANG: walk to kitchen sink and back as fast as your legs will take you
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Yes
THE THANG: 6 mile jog over the bridge, through Baxter, down Sam Smith, and up Harris and down Munn to Kingsley.
MARY: None
ANNOUNCEMENTS: YES
COT: Prayers and Praises
WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Mosey to pull up bars, 20 inclined merkins on curb
Every man grab a block and overhead mosey down to back parking lot for 4 corners
Every time you make it to the middle, it’s 5 man makers, and you bring your block to each corner. 20 thrusters, 20 upright rows, 15 goblet squats, 15 Cindy swings. After one time around, finish with man makers, then mosey back up to put your block away
THE THANG:
Official F3 deck of cards. Each card has an exercise and a number on it. Number cards are the number on the card plus 10, face cards are 25 reps, Aces are 100 reps. Circle up and each pax takes a turn pulling a card and everyone completes the exercise on the card
MARY: none needed
ANNOUNCEMENTS:
COT:
WARMUP: grab Sand bags and rock/weight vest
THE THANG: walk towards Baxter back road including Gadenia and rotate the 4 sand bags through the 8 PAX every 7 to 10 minutes. End it up with 3.75 miles fast walk.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: No warmup just start running
THE THANG: Option 1: Deadly 3 mile run; Option 2: A safer 4.5 mile run
MARY: She doesn’t visit running AOs
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
We got about 3 miles of shuffling/running…
Buy in – run almost a mile, 60 merks, 60 big boys (partner holding feet), all timed.
With your partner, Shuffle run around the school and then a long pain station of ruck squats, bear crawling, swings, lunge walks and 30 ct plank holds. Repeated 4 times.
WARMUP:
THE THANG:
160 to Stonecrest Blvd, up Hubert Graham to Kitchen Sink and same way back
MARY:
ANNOUNCEMENTS:
COT:
Rucked for 3.8 miles with smiles through Goldhill Schools, Walmart, and Neighborhood Coconut Creek??? to 160 back to Earthfare.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
– Moroccan nightclub
– windmill
– Imperial walkers
Mosey w/out bell
– 20 merkins on curb in cadence, mosey
– 20 low slow squats, mosey to COT
THE THANG:
– Lunge in front of church
– Count off by 3, set up for suicides
Board 1
– 10 man makers, run
– 15 goblet squats, run
– 20 lawn mower pulls – 10 each arm, run
– 25 American hammers – single count
Board 2
– 10 curls, run
– 15 low slow squats, run
– 20 halos, run
– 25 big boys, run
Board 3
– 10 upright rows, run
– 15 figure 8’s, run
– 20 overhead press – 10 each arm
– 25 lbc, run
Board 4
– 10 snatches, run
– 15 kettle bell swings, run
– 20 lunges – 10 each leg, run
– 25 box cutters, run
MARY:
Flutters
ANNOUNCEMENTS:
COT: