WARMUP:
THE THANG: 3.3 miles, merkins, squats, calf raises
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Short mosey with rucks on.
Arrive for warm up – rucks off
Windmills I/C
Cherry Pickers I/C
Seal Jacks I/C
Imperial Walkers I/C
Merkins I/C
Rucks on and mosey to the main event
THE THANG: PAX did 7 rounds of the following exercises followed by a run at the end of each round:
Each round consisted of:
Ruck on – 15 shoulder taps on each shoulder
Ruck off – 15 ruck pull thrus
Ruck off – 15 ruck curls
Ruck off – 15 ruck swings
Quick run (slick) to the driveway turn and back
All rounds were completed just in time to return to COT at 0600.
MARY: No time
ANNOUNCEMENTS: Reqd your newsletter
COT: Shared some tough stuff – burdens shared are burdens lighter. No OYO.
NMM – When we look in the mirror at the end of each day – can we say we gave our best? PAX were asked to bring two things to the workout today – their rucks and their best. Life requires the same from us. Let’s give it men. The world needs you and your example more than ever.
Brawny – thanks for the call. 👁️
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Nope – it's a run/ruck workout
THE THANG: Richard's Crossing to Front Street to Berkshire Heights, loop 1, 2 or 3 times and return the way pax got there.
MARY: No sir – open to all men
ANNOUNCEMENTS: Always
COT: 5th core principle
WARMUP: windmills, hillbilly walkers, moseying, toy soldiers, knee grabs, arm stretches
THE THANG:
Playground Station
C.H.I.P.S. and Dips
Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park bench, and a lap around the playground
C – Calf Raises, Dips
H – Hello Dollies, Dips
I – Imperial Walkers, Dips
P – Parker Peters, Dips
S – Squats, Dips
Mosey to Sidney Johnson Station
Paula Abduls using trees to the left of the path to Looms
5 Overhead claps + 5 Big Boys
Mosey to Calhoun Street Park Station
Bearway to Heaven
Mosey to WEP Parking Lot Station
Triple Nickels
PAX selects exercise for the group, then 5 reps at bottom of hill, 5 at the top of the hill, 5 more at the bottom
Phrasing is important: I asked everyone to choose their favorite exercise, forgetting Wheaties was in attendance
Dojo – Derkins (when I asked Dojo to start us off I think Cyclops yelled out 'DON'T BE DUMB')
Wheaties – Burpees
Bowzer – Big Boys
Only Fans – SSH
Dark Helmet – Nothings
JWOW – CCD (I think)
MARY: throughout
ANNOUNCEMENTS:
Upcoming volunteer events – CRI, Stuff the Bus
Read your newsletter
BBBB in November
Cannoli Run 2027 next May
COT:
Patience for parenting, family relationships
Seek out wisdom
MARY: Gas Pumper ( @U5PLMTS9L ' favorite), Heel
touches, Rosalitas
WARMUP: Disclaimer announced and off to Grace Presbyterian lot
Plank until all pax arrived and moved into exercises
Windmills x 10 I/C
Cherry pickers x 10 I/C
Imperial walkers x 10 I/C
Hillbilly Walkers x 10 I/C
Merkins x 11 I/C
Honeymooners and Down Dogs
Shoulder Taps x 10 I/C
Down Dog, hands to feet
Rise and recover
THE THANG:
At the picnic tables, the following:
20 squats – ass to bench
20 incline merkins
15 squats – ass to bench
15 incline merkins
10 step ups each leg
10 incline merkins
Stand on the bench – reflect on whose shoulders we stand. Who loved us enough to get us out here and/or help you get to where you are in life? Go and thank them out loud.
YHC realized it had been exactly one year since my last Q at this site. A recycled weinke made a partial appearance, ladder style
Perform the first exercise in the sequence, the run to the church turnaround and back, add an exercise each time until completing 6 rounds, drop the exercise with the fewest reps each round thereafter.
5 burpees
10 diamond merkins
15 wide arm merkins
20 lunges – 10 each leg
25 squats
30 seal jacks
At 0555 PAX stopped where they were and proceeded back toward COT
The question pondered was to come up with one thing you’re carrying that, if shared, would make it feel lighter.
MARY: Time for dying cockroaches I/C
ANNOUNCEMENTS: Always – read your newsletter too.
COT: The challenges were shared and shoulders hopefully a bit lighter as a result.
NMM: The F3 community is one that has blessed YHC and many others. We walk along side one another so that we each know life is most meaningful when shared with others, the good, the bad and everything in between. YHC learned a few things today in COT and am grateful to those who posted and shared what they did.
May the sharing of our challenges help us realize we aren’t alone and that we can navigate life best with others rather than in isolation.
Thanks for the call, Sweet Baby Ray.
Gratefully,
Cyclops
WARMUP: Calling cadence fails with SSH, Hillbillies, Strawberry Pickers, with lo slo squats and windmills mixed in. Moseying to benches over yonder.
THE THANG:
Arms lock lunge walk, Arms lock 1st, 2nd, 3rd, 4th Gear run across the park to Jekyll’s Hill.
Reverse Lunges (pick a number)
Then up hill, burpee at top.
Repeat – double the number, two burpees at top
Repeat – until forever. 3 burpees at top. Omaha as we would have been there till dinner time.
Upper lot.
10 Big Boys – run
20 Flutter -run
30 LBC’s -run
Elbow plank for 6. Then 10 count.
Calhoun Lot curb
5 Derkins
5 Diamond Derkins
5 WA Derkins
Bear Crawl across lot to curb
Crawl Bear Back
Repeat 3X
On Park Fence
Balls to Wall = Nuts on Fence
10 second count
Repeat 3X
In front of bathroom structure
Team of 4 Plank off – everyone’s a winner.
To mid field – Tunnel of Love
MARY: Bonsai led then Bombs Jacks showed up.
ANNOUNCEMENTS: Read your newsletter. Cannoli Run 2027, Bourbon in November.
COT: Prayers.
WARMUP: Took a soft-J jog around the outer perimeter of WEP with some stop-offs for warm up exercises. SSH, IW, HBW; sumo squats, plank-jacks, seal-jacks; broga stretches
THE THANG: 4 corners, self paced. Rinse and repeat to run out the clock.
First Corner:
Second Corner:
Third Corner:
Fourth Corner:
MARY: 3 mins of abs
LBCs, protractors and something else 🤔
ANNOUNCEMENTS: Bethel Men’s Shelter
COT: