Tag: Double D

back to school special

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WARMUP: some mumblechatter
THE THANG: ruckers – 2ish mile loop down to WEP and on the trail to Harris St Park and back towards Printshop and back to Veterans

Runners – 4.5 mile loop through main street into zipperland then back towards city hall and down harris street to the park. Trail to WEP then around DT a bit to get to 4.5 miles

MARY: Ruckers were broga’ing when runners arrived

ANNOUNCEMENTS: newsletter

COT: yup

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Bring em out bring em out

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WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

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When the Storms Come

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WARMUP: a pre-workout chat with two FM cops sheltering from the storm
THE THANG: We roamed Kingsley in the windy rain thrown at us by the remnants of Hurricane Debby. Multiple laps around the development including a few treks through the stairways were interspersed with some pain under cover at Carolina Ale House. Much fellowship and sharpening throughout related to facing the storms of life. Old Bay and his M have faced storms from her recent boit with Thyroid cancer. My M and I have been battling potential health issues with a grandbaby poised to be born in Oct and potential surgery related to the digestive front for my M.

+ Leaning into a strong foundation is critical at the times WHEN the storms arrive. They’re coming at some point, so keep building that foundation
+ Keep the walls tight and avoid letting worry seep into cracks. Worry is worshipping the problem.
MARY: yes, she showed up without concern for the rain
COT: Grateful for F3 and for the fellowship of Old Bay on this challenging day!

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back to school special

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WARMUP: some mumblechatter
THE THANG: ruckers – 2ish mile loop down to WEP and on the trail to Harris St Park and back towards Printshop and back to Veterans

Runners – 4.5 mile loop through main street into zipperland then back towards city hall and down harris street to the park. Trail to WEP then around DT a bit to get to 4.5 miles

MARY: Ruckers were broga’ing when runners arrived

ANNOUNCEMENTS: newsletter

COT: yup

TClap |
0

Bring em out bring em out

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WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

TClap |
0

When the Storms Come

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WARMUP: a pre-workout chat with two FM cops sheltering from the storm
THE THANG: We roamed Kingsley in the windy rain thrown at us by the remnants of Hurricane Debby. Multiple laps around the development including a few treks through the stairways were interspersed with some pain under cover at Carolina Ale House. Much fellowship and sharpening throughout related to facing the storms of life. Old Bay and his M have faced storms from her recent boit with Thyroid cancer. My M and I have been battling potential health issues with a grandbaby poised to be born in Oct and potential surgery related to the digestive front for my M.

+ Leaning into a strong foundation is critical at the times WHEN the storms arrive. They’re coming at some point, so keep building that foundation
+ Keep the walls tight and avoid letting worry seep into cracks. Worry is worshipping the problem.
MARY: yes, she showed up without concern for the rain
COT: Grateful for F3 and for the fellowship of Old Bay on this challenging day!

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Dawn Patrol

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WARMUP: Warm up: SSH, IW, squat, windmill, MC, stretch
THE THANG:

– [ ] Pearls on a string. Merkin, squat, LBC
– [ ] Bear crawl/crawl bear
– [ ] Lunge walk forward/backward
– [ ] Mary
ANNOUNCEMENTS:
COT:

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River District meets 6@6

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WARMUP: Some of us.
THE THANG: Run – 6miles ish – Munn Rd to Harris to Sam Smith to Dam Rd down Harvest Point then back. Out 3 miles back 3 miles.
MARY: Nope
ANNOUNCEMENTS: Yes – CSAUPs COMING_ Adopt – a – Highway litter pick up Aug 10th._ Newsletter.
COT: YeS

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It’s a moderate without Bs

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Started at exactly 6:30 AM with a professional disclaimer stating that YHC is not a professional.

We moseyed around the lot and warmed up with,
Side Straddle Hop
Produce Pickers
Windmills
Moroccan Nightclubs
Imperial Walkers
Hillbilly Walkers

Mosey to the benches for,
50 step-ups (25 each leg)
25 25 calf raises

40 step-ups (20 each leg)
20 calf raises

Mosey to the running tracks for some partners work.

100 Merkins
150 CDDs
200 Big Boys
300 LBCs

Mosey to the shovel flag for some Mary, PAX choice as we went in circle one by one until time ran out.
There were,

Toe touches
Freddy Mercury
Box Cutters
and more

COT
Announcements
Prayers
Praises

Burpees and Bear Crawls

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Rock Pile Back explosion

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WARMUP: warm up lap with COP with SSH, squat, LBC, and more
THE THANG: run to rock pile for curls triceps and squats. 15 each then run to traffic circle. Next would have been Jacob’s ladder but I hurt my back and we called it a day.
MARY:
ANNOUNCEMENTS:
COT: prayers for jobs, mental health and OB’s M’s continued recovery

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