WARMUP:
THE THANG: 3.5+ laps around Kingsley
MARY:
ANNOUNCEMENTS: Yes
COT: Yes
WARMUP: solid warmup
THE THANG: work, work, work
MARY: some core
ANNOUNCEMENTS: bethel men’s shelter, 4th of July converge
COT: prayers and praises all around
WARMUP: 20 SSH
Mosey down the path to Harris Street Park / Basketball Court
THE THANG:
Starfish: on basketball court
20 Merkins on corner
Run to center and do 2 burpees
20 Mountain Climbers
Run to center and do 2 burpees
20 Big Boys
Run to center and do 2 burpees
20 Squats
Run to center and do 2 burpees
10 round and drop reps by two each time
Rank up Harris to COT
Did EMOM
1 lap & 15 SSH’s for 10 rounds / minutes
MARY: 3 minutes: American Hammers, Flutters,
ANNOUNCEMENTS:
COT:
WARMUP: the usual stuff plus KB pass throughs in cadence as finale
THE THANG:
Ladder 2X
5 Manmakers – murder bunny to next stop
10 Thrusters – bell bear crawl to next stop
15 squats – pass through lunges to next stop
20 Halos – overhead carry to next stop
Next Thang – 3 rounds of reps
Sets of 10-20 reps -short run
Double the rep count – short run
Burnout set until failure – short run
Exercises were
Swings
Curls
Presses
KB merkins
Tricep press
Back to COT for 1 minute of UHauls (in honor of)
MARY: not invited today
ANNOUNCEMENTS: all of them
COT: core principle, of course.
WARMUP: mosey with stops for some exercises
THE THANG: 11’s
11 stations 3 levels each level had accumulating exercise moves 10 reps each
Run down hill for 11 merkins and run back
Hard spring g to finish
MARY: gas pumpers
ANNOUNCEMENTS: read newsletter
COT:
Twister was there
Shady and Jekyll ran
Barry complaint it was too hot
WARMUP:
Mosey little loop to fire pit and back with butt kickers, high knees, karaokes, toy soldiers.
Then windmills, Moroccans, Cherry pickers
THE THANG:
Each stone block bench had an index card with 2 exercises/card. One pax would best crawl out, grab a card, then bear crawl back.
Meanwhile, other pax did an exercise, which varied from Al Gore, plank, side plank, burpees, SSHs.
Once the pax returned with the card, all pax did the two exercises OYO. Rep count always 25 of each
These included:
MARY:
throughout
ANNOUNCEMENTS:
Bethel, trout to trout, hog and coyote, read your newsletter
COT:
Daughter of family friend’s healing, jobs, doing hard things as life demands
Uno!
Called no one as none of us won a game of Uno, but we all won for posting.
Your Q went like this:
Blue – Curls
Green – LBCÂ
Yellow – Goblet SquatsÂ
Red – Chest pressÂ
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exerciseÂ
Reverse – Repeat last exerciseÂ
Wild – Change color
For some reason red was hiding out.
Lots of LBCs and squats this morning.
Thanks for coming out and for the Q @U087NCUTMPT !
WARMUP:
THE THANG:
Movement with Sandbags: Various Exercises along the way
MARY: N/A
ANNOUNCEMENTS: Read your newsletter!
COT: It is what it is… Prayers for marriages, healing, and overall wellbeing.
WARMUP: Jog over to short wall for some of the basic opening warmup exercises, including: SSH, Hillbillies, Imperials, Windmills and Step-ups
THE THANG: Over the years, I've gotten a little complacent when it comes to Qing a workout. Frankly, I've lost sight of the true honor and responsibility it represents and therefore, the leadership respect it should be treated with. As I perform both a self-assessment and others-assessment, I see I am not the only one. I'm guilty and, I'm not here to judge. I am here to say, come with me as we step into a new space where we treat this unique opportunity the way it should be treated. On a given morning, you have the opportunity to lead 1-10+ other men who woke up in the 4 o'clock hour to spend 45+mins with you and challenge themselves a little or hopefully, a lot, as they pursue acceleration. Why would I ever treat that opportunity with anything less than the respect it deserves? That would be a slap in the face to F3 Nation and to every man who shows up in that parking lot.
A member of my Shieldlock asked if one of us could sub in as Mammon was pulling him DR. Without regard to my calendar (any number of things on there would have said to not take the Q), I said yes, put me in coach. Mind you, I'm coming off just completing a modified MURPH consisting of core and leg exercises due to my shoulders not cooperating. As I sit at my kids' swim meet last night, I was thinking about my Q the following morning (today) and figured I had done this enough times, I'd be fine winging it. After all, just run around, do some squats, maybe a few hills and mary, then boom, 0600 and we're back at COT. That's all, right?
WRONG…I wasn't going to disrespect the PAX or F3 Nation that way. Knowing I couldn't call any exercises involving my shoulders, I got to come up with a plan, quickly. So I set the alarm 25mins earlier so that I could write down the Weinke because if I don't write down notes, it'll be garbage. There it is, a little discipline to ensure that my fellow PAX were treated with a proper workout and hopefully, they found it to be as much. So, after the warmup, here was the rest:
Run up Main St to the newish community parking lot
Side lunge from one end to to the other then side lunge it back
Modified Capt Thor: 1 BBSU : 4 Flutters I/C (We performed up to 5 BBSU & 20 Flutters I/C)
Run to the end of the horseshoe drive at First Presbyterian Church
PAX performs squats while 2 PAX at a time run up and around to the other end of the horseshoe. Complete this until all PAX make their way to the other end.
Now, in the same fashion, PAX performs calf raises while 2 PAX run back to the start.
Upon completion, PAX run to the oh-so-smooth parking lot of First Baptist (I know, another Church…crazy)
Lunge walk to the end of the parking lot and complete 25 LBC's at each light pole on the left side.
Upon completion, complete another round and a half of the modified Capt Thor.
Run it all the way back to COT.
I love you too much to wing it.
MARY: See above
ANNOUNCEMENTS: Yes
COT: 5th Core Principle
Sometimes you have a plan and it fails miserably. This morning I loaded a cart with sandbags, kettlebells , and other heavy objects, over 320 pounds. I thought the weight would have enough resistance to challenge the person pulling it. Unfortunately, it was only challenging pulling uphill. Not a total failure, the cart held the weight it advertised as its capacity.
We ventured around the carpool path stopping for three exercises. Bent-over rows, curls, shoulder press, Simbas, flutters with press, over shoulder toss, man-makers are some of the exercises we did this morning.
I will retry this cart at a future Q and get it right.