Slack issues prevented full description. You shoulda been there.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey
SSH
The Windmill
Squats
Shoulder Taps
THE THANG:
3 Total Rounds of
Suicide – 1
Carolina Dry Docks – 20
Air Squats – 20
Mountain Climbers – 20
Merkins – 20
Four Corners
3 Rounds Of Each
Merkins and LBC
Squats and Flutters
MARY: Round Robin
ANNOUNCEMENTS:
COT:
WARMUP: Broga while twister complained he doesn’t stretch enough
THE THANG: Kingsley hill repeats with 8 blocker explanation as the recovery. Would focus on running only next time during beatdown and spend 15 mins to go through 8 blocker over coffee in the future. You don’t know until you try and fail. Thanks for the feedback gents
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: MNC, Windmills, Calf Raise, LSS
THE THANG:
Did 7’s on the hill at the front entrance of the school. (Flying Squirrels & Mountain Climbers)
Ran up Springfield PKWY to the back entrance. At every light pole we did 3 merkins and 3 squats were we ran down to two pole and back one pole until we got to the end. ~ 15 poles
We went to the park benches and did 100 step ups in sets of 25 while the partner held in the plank position.
10 muscle-ups on the loading dock
25 dips on the park bench
Total mileage was 2+ miles
MARY: No Time
ANNOUNCEMENTS: Sweaty Barry
COT: Closed in Prayer
WARMUP:
10 each in cadence:
– Seal Jacks
– Moroccan Night Clubs
– Cherry Pickers
– Windmills
THE THANG:
Mosey to the pier behind Pacos Tacos:
– “Walk the plank” – plank while partner lunge walks out then and runs back.
– “Plank the walk” – same but reverse lunge walk & nur
– Bear crawl the pier and run back while and partner squats
– Bear crawl the pier and nur back while and partner squats
– Burpee long jump the pier and run back while and partner does Side Straddle Hops
Review: Leave no man behind, but leave no man where you find him.
Mosey to pond overlook:
Al Gore while PAX take a lap around the sidewalk island one a time.
Mosey to dirt parking lot:
Partner up for board of pain.
One PAX runs the a marked off area (about half the lot) while other does:
– Merkins
– Carolina Dry Docks
– Shoulder Taps
– Mountain Climbers
– Flying Squirrels (aka <@U08QLQH6J68> burpee)
Review: 5 Core Principles, plus how we esteem each PAX giving their best effort – not if there are stronger or faster than the other PAX.
Mosey back to amphitheater, stopping along the way at a beach for 10 in cadence of:
– Dips
– Derkins
Big reveal of the other side of the board of pain. One PAX runs a lap around the amphitheater while others do:
– Step Ups
– Bomb jacks
– Imperial Walkers
– Burpees
– Hillbilly Walkers
Review: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
MARY:
Got a handful of exercises in, highlight being Spike’s leading for the first time with Freddy Mercurys.
ANNOUNCEMENTS:
Sweaty Barry next TU
Trout 2 Trout next TH
COT:
Heart health, mental health, unemployment/job search, parents adjusting as kids become adults, adult kids navigating relationships
WARMUP: Circled up and stretched ‘em out while one Pax ran circles around three times
THE THANG: At the center of WEP after pairing up one partner jogged off and after a five count the other partner ran to catch up. Repeated this a few times.
Headed to the hill for a few rounds of Indian Bear Crawl with partners.
Then to playground where partner stayed home and did random exercises while partner ran the perimeter of the playground.
Went back to hill to enjoy more shenanigans and finished at COT. All thoroughly enjoyed.
MARY: Three minutes of Mary and Spike enjoyed having a turn.
ANNOUNCEMENTS: The Barry, Blood drive
COT: Yes
WARMUP:
Moroccan nightclub
Imperial walker
Cherry picker
Windmill
THE THANG:
Bucket of fun
– 2 rounds of 11 stations. 45 seconds exercise with 30 seconds rest
– Jump rope
– Squat jumps
– Mountain climbers
– American hammer
– Shoulder taps
– Flutter kicks
– Plank Jacks
– Merkin
– Imperial walker
– Goblet squat
– Side straddle hop
Three corners
3 rounds – 5, 10 and 15
Station 1
– Side straddle hop
– Donkey kicks
– Penguin taps
Station 2
– Merkin
– Plank jack
– Shoulder taps
Station 3
– Mountain climbers
– Squat jumps
– Flutter kicks
MARY:
ANNOUNCEMENTS:
Sweaty Barry
Slaughter on Q August 9th
COT:
WARMUP:
Windmill
Cherry Picker
Imp Walker
Hillbilly Walker
Merkin
Peter Parker
Broga
THE THANG:
Mosey to hotel parking lot
Bear crawl parade/Indian Run
Mosey to stage
Run with exercises
Durkin
Squat
Burpees
Incline Merkin
CCD
Bulgarian Split Squat
Lunges
Lunge/Toy Soldier to benches
Step ups for 2 minutes
Return to stage
MARY:
LBC
Leg Lift
Gas Pumper
Hamstring, groin and chest stretch
ANNOUNCEMENTS:
Barry
Stuff a Bus
Blood Drive
Pizza
COT:
Patience
Family
Health
Original NASCAR loop was Omaha’ed due to construction :construction: . When in doubt just run to Kingsley. Miles were had, smiles were enforced.
JWow
WARMUP: a bit in front of the amp, along with some back and forth in the small lot to the side of WEP
THE THANG: Drill bits 5-10-15, up to 35. Add an exercise at every swing. Top lot for Mike Tyson and merkins. Across the grass to the picnic table for some dips. Back near the amp for 2 run, 2 exercise, 2 rounds
MARY: a couple minutes
ANNOUNCEMENTS: The Sweaty Barry, Trout to Trout, Bourbon & BBQ, Bethel, Trash pick up
COT: :white_check_mark:
Looks like we made it,
Barry Manilow