WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Everything in cadence to 10
Windmills, Cherry pickers, M Nightclubs, Imperial Walkers, HB Walkers
2 laps on the track around basketball courts, met around 4 square and did SSHs, calf stretching and groin stretching.
THE THANG:
10 Merkins
15 BBS
20 calf raises
25 Superman’s
30 CDD
35 LCB
Run lap around parking lot
Rinse, repeat
7:12
Baseball stretches
Leg across body
Knee to chest
Knee to ground
Groin stretch
7:15
Pain ends
MARY: Nada
ANNOUNCEMENTS: Convergence on Monday, July 4th at Honey Badger; GoRuck Star Course on Oct 8th in Charlotte.
COT: Prayers for kids turning 18 and living in the freest country in our realm!
WARMUP: Dynamic mosey around downtown stopping and doing some squats, Merkins and other stuff
THE THANG:
Monroe White street is the saddleback of the Fort. Making our way for Tom hall street to top of hill is .6mi, performing the following at each corner
10 Merkins -100
20 LBCs -200
30 Squats -300
10 stops and so we got some work in with 1.8mi
MARY: n/a
ANNOUNCEMENTS: read newsletter
COT: prayers and praises from all the PAX
Wegmans was tapped to Q but due to 2.0 issues, a call to the bullpen was made at around 0415. YHC was happy to lead in his absence. Fun group this morning!
I about splashed merlot after all those lunges. Nice Weinke, Wegs.
WARMUP:
20xSSH
10xMerkins
Southern Gentleman, Northern Aggressor, Side Planks
Low Planks
10xJLos
THE THANG:
10x Lunge Walk across Parking lot, 10xMerkins, 8xCDDs
4 Corners of 10x Squats and 10x Tricep Dips at alternating stops
MARY:
Yes
ANNOUNCEMENTS:
Post on Saturday!
COT:
Double D’s mother and Father in law both dealing with health problems.
Destiny’s co-worker, Susan, also having a heart issue.
Tater getting a week with his grandson (3.0??) – prayers he can pour into him.
Change Order thankful for F3 and what it has done for his life. We can all say the same, brother.
WARMUP: the disclaimer is the warmup
THE THANG:
Mosey around the school, stopping for instructions written on chalk. Stops were, roughly..
West side:
1. 20x dips
2. 10x step ups/each leg
South Lot (four corners):
1. 10x grave diggers, hillbilly walker
2. 10x BBSU, LS Squat
3. 20x LBC, SSH
4. 45x SSH
Service Road
1. 20x flutter
2. 30x calf raises
North Lot
1. 20M bear crawl
After the first time around, we ran back to the start, and turned around! Crawl Bear was offered as the reverse option to beat crawl and BTTW the OBVIOUS reverse of calf raises, made it back to the dips and one more time around the parking lot before heading back to CoT for 30s of lift stretching
MARY:
ANNOUNCEMENTS: read your newsletter
COT: Brief discussion on action. As I tell the kids, prayer is not a suitable substitute for action. Took a knee and asked the PAX to silently reflect on an action they can take, for which someone else will benefit, and they will gain no credit
WARMUP: light stretching a mosey SSH Merkins IW plank Jax run up and down hill and back to the start
THE THANG: 10 stations adding an exercise at each station. A lap around the lot between stations. 10 reps each exercise. All in order: merkins, big boy sit-ups , squats, LBC, plank Jax, flutters, SSH, mtn climbers, American hammers, burpees. Finished right on time.
MARY: nada except twister trying to Q jack.
ANNOUNCEMENTS: John 15:5 what do you need to prune in order to create space for new growth.
COT: prayers for those Ill and people traveling.
Slow Burn was smoldering this morning with 23 strong men choosing the gloom over the ‘sack & supporting YHC for my VQ! Some special guests were among the group: 2 PAX made the trek from Metro, and we welcomed our newest FNG (Cousin Eddie), EH’d by Rebel. Conditions were great – sky was clear & the rain last night cleaned the streets off for us, but also washed away my exercise notes from the curbs (lesson learned & more on that later)! It was the perfect setup for a VQ…
Started with the 5 Core Principles & Disclaimer, then got right to it.
WARMUP:
A short mosey around the parking lot
SSH x20
LSS x10
Alternating Lunges x10
Slooow Merkins (3-count down) x10
Imperial Walkers x10
Token Burpee x1
THE THANG:
Today was a somewhat of a hybrid of Pearls on a String / 11’s
Started at the 1st Street Light in front of Lowe’s Contractor Parking/Pickup
First “Pearls Set” was 10/ea: Merkins > LBC > Squats > Flutters > Big Boys > Plank Jacks
Then the “11’s Hybrid” component, which was 1x Flying Squirrel
Mosey up the road to the 3rd Street Light (back toward Empire Pizza)
Next was 9/ea of the Merks > LBC > Squats > Flutters > Big Boys > Plank Jacks
And 2x Flying Squirrels, then Mosey back to the 1st Street Light
Mosey & Repeat: 8/ea + 3, 7/ea + 4, etc. The exercises quickly moved from the main drive into the parking lot to get away from traffic. The last two rounds/sets were done in cadence – not just for my own accountability, but wanted everyone to finish together.
Short mosey back to the flag, where Mary joined us for the last 6’ish minutes. The unofficial total distance was just shy of 1.5mi (I haven’t yet joined the Strava cult).
I think the mumble chatter was good, though I was deaf to most of it as I was putting everything I had into calling exercises, trying to catch some breath in between, and pushing myself to just keep going!
Upon the clock striking 6am, the PAX graciously provided some feedback from the workout. I’ll remember to speak louder than what feels necessary (especially when in close proximity to a highway!), consult amazon to get my hands on some water-proof chalk (which sounds like it would be a parent’s nightmare… isn’t the fact that chalk doesn’t last is what makes it acceptable for the 2.0’s?!), and a Q should call an audible when needed & modify their own weinke to ensure the Q can complete it (I fumbled on completing the 9x Flying Squirrels, though I did pull it together & knocked out the last 10 when it was time)!
HUGE THANKS to Weezer – it was an incredible honor & privilege to have the opportunity to lead such an awesome group this morning. Huge shoutout & THANK YOU to Grizzly (my original EH’er) & WhatDid for making the early drive down from Metro (and THANKS to Shady for passing the note to them!). And another HUGE THANK YOU to all my PAX brothers who showed to know this morning. It was amazing having such a strong turnout! The support was more than humbling!
MARY: Yes
ANNOUNCEMENTS: Read your newsletter. 2nd F Lunch today (was today). F3 Dad’s this Saturday @ WEP.
COT: Praises & Prayers all around.
6 years ago, I Q’ed The Yard the morning after an Iron Maiden show. I pulled that Weinke out, then forgot it at home. Still can close …
WARMUP: mosey to the lot near the football field for some dynamic warm up back and forth across, shuffle, karaoke, butt kickers, toy soldier, soccer knees. Ending in a bear crawl that all executed completely. A couple stops at the side during, calf raises, merkins, BB sit ups, other stuff. 15 minutes worth.
Mosey to the bus loop. Half ran while half did LBCs, and flip flop. Same with squats and plank-o-rama
THE THANG: Mosey to the entrance with the hill, an exercise at the top related to an Iron Maiden song, then run the hill (Run to the Hills) after each exercise
Two Minutes to Midnight: 11 merkins, 58 OH Claps
Aces High: 11 … flying squirrels (I also recommended that everyone give a listen, my fav IM song … we’ll done Assassin)
22 Arcacia Avenue: 22 shoulder taps
Deja Vu: repeat 22 shoulder taps
Bruce Dickinson’s age: 6 of something, 3 of another
The Ides of March: 3 burpees, 15 merkins
There may have been another
MARY: no, Mary was not present
ANNOUNCEMENTS: sign up for lawn mowing, do your backblasts, eat your Wheaties
COT: Bitcoin accepted the site Q opportunity
Looks like we made it,
Barry Manilow
WARMUP:
With 75 degree temps and 80% humidity, a warmup wasn’t entirely necessary. We did it anyway.
– Windmills (IC)
– Overhead claps (IC)
– Low slow squats (IC) – This is the point when YHC started to sweat
– Moroccan Nightclubs (IC)
– Peter Parker (IC)
– Parker Peter (IC)
– Downward dog
– Honeymooner
– SSH (IC)
THE THANG:
Partnered up for a DORA
– 100 CDD
– 200 Step ups
– 300 LBC
Moved over to the parking lot to spend the final 20 minutes running laps with 4 corners of pain. MOT decision left to the individual PAX…run, walk, bear crawl…all chose to run. 10 reps of an exercise at each corner.
– Merkin
– American hammer
– Squat
– Superman
ANNOUNCEMENTS:
– The Swamp moving to Golden Corral loc this Friday
– Service and donation needs at FM Care Center
– Read your newsletter
Welcome back to the gloom, Tootie!
WARMUP: Did some stretching and had a nice Indian run
THE THANG:
Did some time at the small wall/firepit with various sets of muscle exciters. Got in lots of kettlebell swings, lawnmower pulls and laps in between.
KB Swings
Lawnmower pulls
Triceps extensions
Halo circles
Hillbilly walkers w bell
-Lap-
Squats
LBC w bell
Deadlifts
KB Swings
-Lap-
KB Swings
Tricept extensions
Around the World
-Lap-
Lawmower pulls
Clean press
Halo circles
KB swings
-Lap-
Squats
LBC’s
Around the world
Shoulder presses
-Lap-
Lawnmower pulls
Tricept extensions
Deadlifts
Clean press
-Lap-
Then, pass the duitchie, where we all got to feel Tesh mammoth and Destiny’ 15 pounder.
COT: Mentioned a few things in the newsletter including FM Care Center lawn sign up, Pusher bringing back Q Source
Prayers for Destiny’s colleague with health issues, Band Camp’s church for VBS (for seeds to be planted) and for Pusher’s daughter Emma and surgery/recovery for torn ACL.
Good crew this morning. Lots of good mumble chatter. Missed Battle Bot…..Appreciate the opportunity to lead!