WARMUP:
Ready… set…
THE THANG:
…GOOO!!
Route:
160 to Massey to spratt to Leonidas, and repeat the loop then return to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
The Q was told today started at 5:16, so he arrived just in time…
SSH, Moroccan Nightclubs, Windmill, Imperial Walker, Hillbilly Walker
THE THANG:
Based off a 2019 GORUCK monthly workout that I know Bandcamp loved back then.
The main movement was suitcase carry up and down the hill by the stadium. At the bottom the work was 20 reps of each below starting with the top. Then adding the next one the next time. Then the top 3 the next time etc. I think we made it to overhead press
Swing
Squat
Lat Pull-Over
Lunge
Plank Pull-Through
Overhead Press
Curl
Man Makers
MARY: One minute of LBC to get to 6:00
ANNOUNCEMENTS:
For the love of God, run in the Cannoli Run if you can!
Aug 11-13 plan for retreat to save lives
WARMUP: dynamic warm-up—-
knee to chest;
heel to butt,
heel to hip,
side lunge walk,
lunge and overhead reach,
inch worms
mobility warm up— seated internal/external hip rotations;
Glute mobilizations. (Dirty dogs?)
Adductor rock backs.
back rolls to reach forwards; 1/2 kneel spinal rotations against wall
plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog
11s
Front stairs of 1st Baptist
Squats at bottom, CDDs at top, 10 calf raises in middle
Then Airborne hip flexors followed by a few minutes of Mary
Pre-run at 5:45, most of you missed the memo.
Litter pick-up followed, most of you missed the memo.
Lesson learned: write back blasts immediately, for memory sake and the potential of losing your Weinke.
Warm-up stuff
Wait for Bass and Fogerty to finish their pre-run
Back and forth across the lot with other warm-up stuff
Wait for Bass and Fogerty
Monkey Humpers facing away from Bass and Fogerty
5-10-15-20-25 accumulator with running around the track in between (for some/most)
Some wall work
Some picnic table work
Much light to light work and then more light to light work
Old Bay led the way
BitCoin honorable mention
I gave the stellar effort a Q should give
Anchorman pre-ran
Dojo …. Is still busting a$$ while on IR
Bass and Fogerty looked good doing it
Looks like we made it,
Barry Manilow
17 men did the hard thing at a sweaty Armory this morning. Here’s what we did:
10 SSHs (IC)
10 Hillbilly Walkers (IC)
10 Low Slow Squats (IC)
Bell Work
10 Curls (IC)
10 Squats (IC)
10 Man-makers
Run 100 yards
10 Calf Raises (IC)
10 Bench (IC)
10 American Hammers (IC)
Run
10 Swings (IC)
10 Crossovers – each direction
10 Tricep Extensions (IC)
Run
10 Flutters w/ Press (IC)
10 Skull Crushers (IC)
10 Sit-ups to Press
Run
10 Around the Worlds – each direction (IC)
10 Lunges – each leg (IC)
10 John Deeres (IC)
Run
Repeat all with 5 reps at each pain station
Total mileage: 1.05
Mary
20 Boxcutters (IC)
10 LBCs (IC)
10 Freddies (IC)
Today we discussed our roles as leaders. We are to step up when others step back. It may be leading a group at work, leading a workout in F3, or volunteering to take the kids to practice. Leaders do what is needed, when it’s needed. TClaps to Battlebot for leading the Armory site for over a year. As counterculture as it is, he stepped out of his leadership role to allow for a new man to step up. TClaps to Naked and Afraid for being that HIM.
It is incumbent upon us to help with that transition – to support our new site Q by volunteering to lead a few workouts and to show up each week. In F3, we lead on a rotating fashion. We are a group of leaders, not a group with a leader. We lead where we can and find a man to replace us when he can do it 80% as well as we can. That’s what leaders do.
Well done, men. It was a pleasure to share the Gloom with you men.
Aye!
IJ
WARMUP: we got loose
THE THANG: work at unity Presbyterian church
MARY: yes
ANNOUNCEMENTS: trash pick up
COT: prayers spoken and unspoken
disclaimer
Run to kingsley. do one mile loop as many times as you can before time runs out. every half mile increase speed to 5k pace for about 60 seconds.
read newsletter for important announcements.
After Disclaimer from YHC, mosey to an open area for Warm-o-rama
WARMUP:
SSH
Windmill
Tunnel Touches – Clap Optional
Hillbilly Walkers
Moroccan Nightclub
Imperial Walkers
Mosey to parking lot on Academy/Withers
Setup for a Tabata style beatdown
THE THANG:
45 second * 2 sets each of alternating between,
CDD
LBC
Plank
Run a Lap
45 second * 2 sets each of alternating between,
Shoulder Tap
Freddie Mercury
Plank
Run a Lap
45 second * 2 sets each of alternating between,
Superman
Mountain Climbers
Plank
Run a Lap
5 Burpees
45 second * 2 sets each of alternating between,
Peter Parkers
American Hammers
Plank
Run a Lap
3 Burpees
45 second * 2 sets each of alternating between,
Flutter Kicks
Dying 
Plank
Run to Shovel Flag
Monkey Humper
Honeymooner
Completed the routing on the dot at 6:00AM
ANNOUNCEMENTS:
Read the newsletter
Hanging with Stang
COT: Prayers for friends & family
WARMUP: SSH, Windmills, MNC
THE THANG:
5 Sets of 7 Reps
With Ruck and Sandbag in hand
Power Clean, Front Squat, Push Jerk to Back Rack, Back Squat, Push Jerk to a front rack to Ground
5 sets of 7 reps
6 Rounds with Ruck on:
10 Sandbag Thrusters – Sandbag Overhead carry 100 meters – 20 Sandbag Bent Over Rows – Bearhug sandbag carry 100 meters
Rinse & Repeat x6
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
WARMUP: SSH, Merks, Squats, Imperial Walker, Hill Billy Walker, Plank Jax
THE THANG: Four Corners with 2 exercises at each w a stop in the middle for some BombJax.
Destiny took over and knocked out some bench exercises w Derkins, Dips, Merkins, and a round of Peter Parker, Parker Peter and shoulder taps. Bass grabbed the Q stick for 2 rounds that included some SSH, Seal Jax, Overhead claps, and nightclubs. OH and the mumble chatter that erupted with the run up to the “top of the hill” and back. Round 2 offered up Squats, Jump Squats, and Calf raises before another run up the “hill”.
Solid leadership by Bass-oh-matic!
Rebel closed out the session with ramping up core exercises- sprints- and a lovely round of Mary ( which is always a crowd pleaser when you exceed the 10 count….
MARY: ugh!!!
ANNOUNCEMENTS: Doty run, Litter pick up this Saturday May 13th, canoli run, blood drive and read the news letter. Sawdust reminded the group of the 2 mile run that happens each month.
COT: Bass closed us out.