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:
WARMUP:
– 10 Moroccan nightclubs
– 12 cherry pickers
– 10 windmills
– 10 low slow squats
Mosey, karaoke, stop at curb and do 10 incline merkins on curb in cadence
Mosey, karaoke, 10 calf raises on curb in cadence
THE THANG:
4 corners of pain and some burpees
All corners start with 50 reps each, exercises stay the same each time around
– Corner 1: squats, then run to corner 2
– Corner 2: diamond merkins, then crawl bear to corner 3
– Corner 3: bomb jacks, then nur to corner 4
– Corner 4: big boys, then bear crawl to center of basketball court and do 5 burpees
– Repeat. Reps go down to 40, then 30, 20, 10. Burpees stay at 5 each time
MARY:
Who’s Mary?
ANNOUNCEMENTS:
COT:
Warmup: squats while we were waiting for the avengers to assemble.
Thang: rucked to the colosseum stopping every 10 mins for 10 merkins; 10 squats, and 10 calf raises… once at the track we did tow laps holding our ruck above our head. 5 man makers for every time you dropped the ruck. Back off for another ruck around the neighborhood across 160.
Mary: Lbc, hammers, flutters
COT: prayers and praises