WARMUP: Motivators; dynamic; bear crawl
THE THANG: 20 Pull ups w/ 50 Derkins
Al Carmichael: Burpees 10×2, Merkins 20×2, Big Boys 30×2, Squats 40×2, Calf Raises 50×2
MARY: O-Rama
ANNOUNCEMENTS: Lots!
COT: Completed
WARMUP: Motivators; dynamic; bear crawl
THE THANG: 20 Pull ups w/ 50 Derkins
Al Carmichael: Burpees 10×2, Merkins 20×2, Big Boys 30×2, Squats 40×2, Calf Raises 50×2
MARY: O-Rama
ANNOUNCEMENTS: Lots!
COT: Completed
WARMUP: PT fit test; 40 HR merks in 2 min, 40 butterfly sit-ups in 2 min, 2 miles in 18 min
THE THANG: Log time. Plus some ruck calisthenics.
Birdcage was supposed to Q, but due to his training schedule— YHC sat in instead.
WARMUP: yep, with some yoga.
T HE THANG: stolen from Old Bay
Mosey to light poles along back entrance for light pole accumulator exercise.
1 rep at 1st light pole
2 reps at 2nd
3 reps at 3rd…etc.
When first pax gets to 10th light pole (and does 10 reps), run back to first light pole and sweep the rest of the pax.
Rinse and repeat with following exercises.
1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Merkins
MARY: naw, instead we did Bearpees up to 20/5. Look it up in the exicon
ANNOUNCEMENTS: https://mailchi.mp/844d41eccef9/thefort-weekly-newsletter-1325706
COT: in the rain. Prayers specifically for the Salazar family and Esso’s mom
WARMUP: We warmed up by no one reading the backblasts
THE THANG:
We do this for the stats
MARY: No chicks
ANNOUNCEMENTS: If more than one person comments on this backblast without being prodded by Band Camp I will buy him lunch
COT: The 5th Core Principle
WARMUP: Mosey and Windmill
THE THANG:
The Motivator
Dora
100 Mercans-Bear Crawl
200 Flutters- Burpie Broad Jumps
300 Box Cutters- Power Skips
Fire Hydrants, Military press
Overhead and Forward claps 30 in cadence
Standing shoulder taps and 2 minutes of planks
WARMUP: 44 SSH and some other stuff
THE THANG: partner work
1. Wheel barrow or bear crawl around fountain as we head to pain stations where we did a series of DORAS…
Pain station 2 by Cindys.
44 man makers
50 lunge walks out and turn around about 50 meters
Pain station 3 on railing behind theater. 200 dips
Sprints about 50 meters
Pain station 4 on fountain in front of theater.
100 Derkins
50 bear crawl
Pain station 5. 200 flutters
1 min planks or railing hangs
Pain station 6. 100 shoulder taps
1 min Dead hangs
And planks
MARY: yes, we discussed Male loneliness and how F3 prevents it…
Recent surveys find that both men and women today are suffering an epidemic of loneliness, but that the decline for men has been much steeper. Fifteen percent of men today say they have no close friendships, a fivefold increase since 1990
ANNOUNCEMENTS: lots
COT: done!
WARMUP: SSH, Cherry Picker, Imperial Walker
THE THANG: Dora with Partner
100 merkins with ruck
200 Ruck Swings
300 Flutters
Timer 100 yard ruck
Thing Two on Soccer Field
Ruck overhead carry 100 yards
Bear Crawl 100yds
Crawl Bear 100yds
Suitcase carried two rucks while their partner did lunges
Repeat list 2x
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
WARMUP: light stretching and mumblechattering
THE THANG: munn to harris to spratt to 160 to COT – also ruck and trail options
MARY: nope
ANNOUNCEMENTS: newslettery things
COT: for sure
THE THANG: some rucked, some ran Hills of Brayden, some did their own route, all got better
COT: Shout Out to Assassin as Site Q keeling Flught Plan strong! Thx for Q invite!