WARMUP: OYO
THE THANG: PAX ran the Baxter Loops
MARY: None
ANNOUNCEMENTS: Cannoli Run Double Down! June 10th Boss Hogg Celebrated
COT: Praises for Gpop, Graduations, Moving In and Lucca
WARMUP: go
THE THANG: start from COT and run to school, up the hill with light posts, turn around at stop sign, and run back to COT.
Start out at 10k pace for first 1/4 mile, 1k pace for next 1/4 mile, then 25 merkins (so 25 merkins every .5 miles.
Rinse and repeat.
Looking at 3-5 miles for 150-300 merkins.
You’re welcome.
MARY: quick 30 seconds at the end.
ANNOUNCEMENTS: newsletter worthy
COT: Luka, family health, Grassy’s wife for some quick recovery!
WARMUP: run 1/2 mi.
THE THANG: run4.5 miles 1/2 mile 40 each merkins and ssh, next turn 30 each, 20, 10 each. of two exercises. sprints at the end!
MARY: times up
ANNOUNCEMENTS:
COT: prayers and praise for many!
Warmup:
63 SSH (IC)
21 Merkins (IC)
Thang
Corner of Railroad and Academy 5 Burpees
Run to Print Shop
20 HR Merkins
20 Squats
Run Watson Street to Williamson down to the corner of Williamson and Academy
20 Flutters
20 LBC’s
Run up Academy to the Corner again for 5 more burpees.
Split up into two teams going opposite directions.
First team to complete 4 loops “wins”
This was modified down to 3 loops due to time constraints.
Got back to COT in time for 4 minute EMOM. First three minutes were 10 Burpees on the minute every minute. Last Minute was just a cool down Plank.
Thanks to Kermit for the call!
WARMUP: Wind Mills, Imperial Walkers, SSH – all fairly slow(ish)
THE THANG: Quick overview of the plan. Followed by execution of the plan.
Run an unknown distance.
5 Burpees
10-12 reps of a core exercise
Run
Repeat
In some cases, we were able to incorporate pull-ups.
MARY: Throughout
ANNOUNCEMENTS: Upcoming “K”onvergence
COT: Yes
WARMUP: SSH X 30, Imperial Walker X 15, Squat X 15, Merkin X 10, Lunge X 15, Mountain Climer X 15, Dry Docks X 10, Burpees X 10, Monkey Humpers X 15, SSH X 30
THE THANG: Mosey to band lot, HIIT workout. 45 seconds work, 15 seconds rest. 4 rounds of each. Merkins, Squats, Burpees, Mountain Climbers. Mosey to Pull up bars. Try to get 4 sets of: Pull Ups – 5, Dry Docks – 20, Big Boys – 20, Diamonds – 10. Mosey to front parking lot for Mary.
MARY: All X25 – Flutters, Hello Dolly, Freddy Mercury, Rosalittas, Box Cutter. Mosey back to COT for cool down stretch.
ANNOUNCEMENTS: Cannoli run, blood drive
COT: Prayers for FNG StageLeft for his upcoming move, Luka and Vuvazella. Thanks to all the PAX that supported AKA#4.
WARMUP: n/a
THE THANG: 4 mile backwards Alabama run
MARY: my hip thingy
ANNOUNCEMENTS:
COT:
Disclaimer: By participating in an F3 workout, you assume the risks inherent in doing so. I am not a professional. F3 makes no representations of any kind regarding your safety. Asked to share about whetstone and my experiences, here we go…
1. DORA: Rebel
– challenged me in areas I struggle: alcohol, devoting time to my M, getting my family to Church consistently
– Asks for progress updates every time we meet
– Sets the example for how to be a better man
Reporting Progress
+ 200 merkins
+ 200 big boys
+ 200 squats
+ 200 LBC’s
– Bear crawl/power-skips
2. Partner run: Pusher AKA Big Question Eddie
– pushes me to think bigger; act better
– Always comes back when I ghost, some may be shocked to learn that F3 didn’t immediately stick with me!!
– Sets the example for how to be a better man
Big Questions
+ Run to 160 and back, ask big questions of each other: who’s your whetstone? Who could be your stone/blade? What do you need in a whetstone relationship?
3. Partner transport: Long Duck
– full of stories and antidotes to frame your mind for the positive, I.e. attitude card
– Carried me in some of my struggles with alcohol and anger
– Pours himself into others to help them and himself
– Sets the example for how to be a better man
Carrying your man
+ partner carry, 2 laps
+ wheelbarrow, 1 lap
– repeat
4. Closing: Key takeaways
– find what you need in a stone, plus seek to share wisdom with a blade (it makes you a better man)
– Be open with them, get vulnerable
– You can have more than one stone, learn lessons from all relationships
– Find someone that sets the example for how to be a better man
WARMUP: Pledge of Allegiance
THE THANG: AL loop down to skipper turn right, right on Still, left on 21. 10 merkins and 10 squats at every turn. 2 loops a little over 4mi. For the 🐱’s little loop around Main Street. For the record there were on 2 non-🐱in the group roll-off and old bay
MARY: nada
ANNOUNCEMENTS: newsletter
COT: Luca, Atticus, Package and others.
WARMUP: one side straddle hop
THE THANG: one dude runs down a hill and does 3 man makers with kettle bell whilst rest of pax does merkins and other exercises with random counts. Oh, we also made weird grunting noises at the bottom part of squats for no apparent reason.
MARY: there’s just something about her. Maybe she used to be Mark?
ANNOUNCEMENTS: can’t remember, but Will does do pints for padres once per month at the print shop! Ask him for details.
COT: Our country is divided, prayers for inclusiveness for all of Gods children. Practice grace. Love your wives and children deeply and unconditionally. Have a great day!