Upper body, lower body, Mary with testimony mixed in.
Cold but not too cold at the Ran h.
Started with brief warmup then ran to the school drop off circle.
At the circle we partnered up and played catch me if you can for 4 laps around the circle.
To give the pax a break I talked a bit about what being “good” means. Several years ago I thought I was “good”. Ppl would ask how are you … “I’m good “.
Truth is I wasn’t . I wasn’t healthy , I wasn’t happy and I wasn’t my best self. Thankfully I joined F3 and realized what good actually meant. If I want to run fast… I surround myself with faster ppl.
After that we did a Tabata focusing on legs, shoulders, abs and a Jack series to keep us moving.
Got back in time to COT for som flutters.
Thanks to rainmaker for the opportunity!!!
Disclaimer Avoided all semi pros out in the gooom
WARMUP: 15 Him Counted
THE THANG: Cross LP parking lot towards Munn Rd and hang left. All lefts from there at the following intersections: Harris St. , Jackson St, Hwy 160, and Founders Coop
MARY: she was missed
ANNOUNCEMENTS: The Q was not present, he arrived late
COT: Always stays in CoT! Remember Pax, that Attitude and Proximity are ideal to remaining consistent and continuous acceleration.
WARMUP:
“Weight off”
Windmills, imp walkers, hillbilly walkers, dynamic plank stretching and merkins
THE THANG:
“Weight on”
Ruck over to Amphitheatre toting the three sandbags
Performed a heavy Dora
Partner 1 bear crawls up each level of the amphitheatre, at each level perform one hand release merkin
Then scuttle down hill
Partner 2 does the following (taking turns)
50 ruck merkins
100 lunges
100 calf raises
After we completed that and successfully dodged the huge pile of Dookey in the icy grass we did alternating sand bag toss up to sidewalk
From there we rucked over to Hubert graham and took turns with the sandbags while rucking, we got to revere then turned around, there and back we stopped every .2 miles or so to complete 10 squats and 10 irkins, we got about 70 of each in by the time we got back to COT
MARY: sorry girl- catch you next time
ANNOUNCEMENTS: D2D
COT: reach out to a Kotter and check on ya peeps!
Time to run the route I’ve driven many times in the last ten years.
Mosey to PFHC (former site)
20 Merkins and 20 CCD
Mosey to GHES parking lot
20 LBC
20 Rosalita
Mosey to handicap spot at GHMS
20 squats
15 Monkey Humpers
Repeat until time is called
Everyone got at least 3 and some got 4.5
Great crew and great work.
WARMUP: Run out back to frozen sludge. Circle up: 15 IW, 15 WM, 15 Cherry Pickers, 15 MC, 15 PP and 15 PP
THE THANG: Mosey to apartment round about 20 Monkey Humpers, Mosey to fountain: Bear Crawl around it, Mosey to fire station (NUR up hill): Toy soldier, high knees, butt kickers and lunges.
Mosey to Sonic: Dora .5 (burpees), 1 CDD, 2 Lunges/Squats and 2 LBC/hello dolly.
Mosey to church: Crawl Bear and crab walk.
Mosey back to parking lot for one last bear crawl.
MARY: X/O, Hammers, Leg lifts
ANNOUNCEMENTS: wine, dam to damn bar
COT: yes sir
WARMUP: ground work, non-ground work
THE THANG: burpee chase, wall work, circuit
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH hillbilly windmill merks
THE THANG: 1+ miles of light post pain station. Rucks with sandbag coupon passes
MARY: two rounds
ANNOUNCEMENTS: happy new year!
COT:
WARMUP: traditional
THE THANG: feats of strength for Fetivus
MARY: Christmas Vacation Trivia
ANNOUNCEMENTS:
COT:
Been back from Miami for 4 days now but still not feeling back to normal. Strong crew showed up this morning so had to pull it together.
WARMUP: not really. I disclaimed and we were off
THE THANG: running route with 3 stations
Station 1 at Bank at top of dave Gibson- 10 SSH and 10 merkins
Station 2 at cul de sac half way down Dave Gibson – 10 imperial walker and 10 low slow squat
Station 3 at first school parking lot at bottom of Dave Gibson – 10 shoulder taps and 10 CDDs
Some stations we did in cadence with the whole group, some were OYO
MARY: no time
ANNOUNCEMENTS: newsletter
COT: yes