WARMUP:
– SSH / WM / IW
THE THANG:
– modified 4-corners in back parking lot (sandbags, bells, wheel, tire), lunges as MoT, sandbags as timer.
– Jack Webb with ruck: 1/4: merkins+OH claps
MARY:
– man-makers in cadence
ANNOUNCEMENTS:
– read your newsletter
– sign-up for our upcoming and cool CSAUP’s!
COT:
– pray for UHaul and his family
WARMUP: Not at this AO. But YHC did jump a lot from 5:10-5:14 (Q-drenaline)
THE THANG: Run to WillowBrook and back via Orchard Park Elementary. Proof: https://www.strava.com/activities/17574144266
MARY: Might have passed her on the route, not sure.
ANNOUNCEMENTS: Sign up for Bethel Men’s Shelter THIS THURSDAY! The need is great, the workers are few.
NMM: I articulated the route as starting out towards the QT, but then immediately ran the wrong direction. Nobody said anything. 😥 (Retread and I corrected the route, but come on men!)
When the leader doesn’t do what they said they’d do, other leaders should speak up. Our community needs your voice. Hold each other accountable.
WARMUP: PAX grabbed bricks from the back of my vehicle and then moseyed around the corner of the school to find cover.
THE THANG: Had 3 JWebbs planned, only completed 2
1st JW – 1:4 ratio finishing at 10:40, Lunges:Squats. Lunges were each leg, everytime you went down into lunge position you performed a lateral raise with the bricks, during squats PAX were asked to hold the bricks in the lateral raise position until completion of the set.
2nd JW – 1:4 ratio finishing at 10:40, MerkinsonBricks:Overhead Claps
MARY: We moseyed back to COT
Had great fellowship discussing influence.
ANNOUNCEMENTS: Bethel Men’s Shelter, Trash Pick Up, Jaegar Sprint, BreaktheDam, read your newsletter
COT: STK!
WARMUP: Yes – Windmills, squats, Imperial & Hillbilly Walkers
THE THANG: Dora with a partner – forwards and backwards
50 – goblet squats
100 – curls
150 – swings
150 – swings
100 – curls
50 – squats
4 corners –
5-10-15 at each corner
MOT – lunge walk or bear crawl
5 manmakers
10 squats
15 tricep extensions
MARY: just enough time for a few exercises – rosalitas and hello dollys with bell, flutter with the press and American hammers with bell
ANNOUNCEMENTS: Yes
COT: 5th core principle
Thanks for the call, Deep Dish :eye:
WARMUP: run
THE THANG: Hills, merkins, squats and fun in the rain
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Nope
THE THANG: Ruck 3.3 miles with stops at the flag at St. Philip Neri for the pledge and the turnaround point at Fort Mill High School.
MARY: no time
ANNOUNCEMENTS: always
COT: 5th core principle
The privilege of working out is one YHC did not take for granted this week. Despite some short nights of sleep and earlier than normal alarms, it was great to know I was going to be out with the PAX – the best gift we can receive – one of community and belonging. And it never gets old, just better.
Thanks for the call, McHale. :eye:
WARMUP: mosey to the back of football stadium – exercises in cadence
Windmills
Cherry Pickers
Plank, down dog, up dog, plank
Merkins
Peter Parker’s
Shoulder Taps
Low slow squats
Add Moroccan night clubs
Seal Jacks
THE THANG: Sweet 16 – Partner up for a de-escalating sweet 16. Partner 1 exercises, partner 2 runs then flapjack until complete
16 burpees
15 burpees
14 burpees
13 burpees
12 burpees
11 wide arm merkins
10 wide arm merkins
9 wide arm merkins
8 wide arm merkins
7 wide arm merkins
6 – diamonds
5 – diamonds
4 – diamonds
3 – diamonds
2 – diamonds
1 – diamond
Mosey to wall by band lot and hold people’s chair of gratitude. Each pax voiced one thing for which they were grateful.
On to rugby sprints
Exercises in cadence at various quantities followed by a sprint call for a short distance
Squats and a sprint
Merkins and a sprint
Big boys and a sprint
To the hill – more rugby sprints
Squats and a sprint
Merkins and a sprint
Side shuffle Down hill stopping twice for exercises
Squats
Burpees
Mosey to ticket window for geometry class
Protractors with rosalitas and hello dolly’s mixed in.
MARY: big boys and a body destroyer
ANNOUNCEMENTS: always – read your newsletter
COT: 5th core principle
NMM: after completing the sweet 16 all pax acknowledged that those exercises would not have been done had we been left to do them our own in isolation. Community matters and today’s FNG came out for that very reason.
The gift F3 represents to each of us is unique. The common element, however, is that we must share it to fulfill the mission of invigorating male community leadership. How we do that is up to each of us.
Thanks for the call, Pauly D. And Welcome to Fartlek.
Honored,
:eye:
WARMUP: Mozy warmup with stops for imperial walkers, merkins, mountain climbers, overhead claps
THE THANG: After the warmup mozy we ran to the top of Main Street and the parking lot for wall sits. Each Pax would bear crawl out individually and do the exercise while the others remained seated. One by one, the Pax would take their turn. We completed four rounds and the 5 rep exercises were shoulder tap merkins, wide arm merkins, diamond merkins, and ranger merkins. (With much debate about proper ranger merkin form)
Once completed, we setup a cone at the top of Main Street, one halfway to the bottom and one at the bottom of the street by Phat burrito. On the top and bottom cones were the same five exercises. The Pax would complete the first exercise (50 reps) then run to the middle cone for two burpees, then complete the same exercise at the next cone. Once done, we’d run back to the middle cone (two burpees) and do the second exercise at the next cone. Rinse and repeat until all exercises were done. (500 total reps). Exercises were SSH, LBCs, CDDs, Squats, Supermans. When all reps were completed we headed back to COT.
MARY: Plank for the last two minutes
ANNOUNCEMENTS: Bethel, upcoming CSAUPs
COT: Family, injured Pax, Gratitude that we get to post.
We rucked to the pull-up bars and came back. That is all
WARMUP:
Mosey around the flag, stopping for windmills, cherry pickers, walkers, and some stretching
THE THANG:
Rounds are cumulative
Celebrate the end of each round with a mosey up the hill for burpees numbering the round (10 rounds)
1 Bomb Jack
2 Worst Merkin Evah
3 Big Boys
5 Gorilla Humpers
8 Shoulder Taps
13 Mountain Climbers
21 Fluttahs
34 SSH
55 Squats
89 Moraccan Nightclubs
Bonus – 144 jacks (PAX choice)
MARY: throughout
ANNOUNCEMENTS: Bethel, Dam to Dam, Pints & Padres, Emilo expansion
COT: Prayers for those who are facing medical problems, and those that care for them. Prayers for parenting and patience.