Not ISH: Trails, Rucking, Road, all miles were complete.
ISH: the count, the start, the end
Looks like we made it,
Barry Manilow
WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!
Planned route – loops around Kingsley business park. Alternate, slow lap, fast lap. Some ventured in the woods for some trails and others carried heavy things on their back. All broke a sweat and got better.
WARMUP: Dynamic exercises
THE THANG: Board of Pain
+ Sprints
– 15 Deadlifts
– 10 Curl to presses
– 20 Tactical lunges
– 10 bent row per side
+ Sprints
– 20 halos clockwise
– 20 hula hoops clockwise
– 20 halos cc
– 20 hula hoops cc
+ Sprints
– 20 Swings
– 20 Bent row (both arms)
– 20 Upright rows
– 20 Goblet Squats
The pax got through 2.5 revolutions of the BOP. We discussed facing Adversity and the perils our colonies faced—certain death—in declaring our independence. Face Adversity with strong character and virtue.
WARMUP: Pledge of Allegiance
THE THANG: Spiderman Loop. Up Main, right on Tom Hall, right at Town Hall, right at top of hill at LOom. Stop at Town Hall to max Merkins, stop at Print Shop for 10 Pull Ups.
MARY: None that I can remember
ANNOUNCEMENTS: Click Bait has something awesome going on the weekend of August 11.
COT: Prayers for healing.
Kermit led
Disclaimer
Mosey to Pharmacy parking lot
10 Windmills IC
10 Hillbilly Walkers IC
10 LSS IC
Al Gore with 10 MNC IC
10 Shoulder Taps IC
10 Merkins IC
Toy Soldier across parking lot
THE THANG:
Mosey to business parking lot.
Lunge Walk hang way to Hobos (dumpster)
Burpee Broad Jump to Hobos back yard.
Hand off to the New Site Q!
Mosey to St John’s UMC
25 merkins
25 Big Boys
25 Sumo Squats
Mosey to Print Shop / Break into teams of 3 except my group of 4 which was a sizable advantage.
As a team
100 pull ups
200 LBC’s
300 Monkey Humpers
Mosey to Springs Global back lot.
Wall Sits while passing coupon from one end to the other. Last Him bear crawls to front of line. Rinse and repeated several times.
Mosey to COT.
MARY: 4 minutes of PAX led ABB work in the rain.
ANNOUNCEMENTS: 4th of July Convergence. Berthel Men’s Shelter
COT: prayers for Kermits former partner Officer Grier and family. Poppins 2.0
Introduced a new loop around Baxter past Assassins house.
We set our bells down around 8 exercises written on orange colored construction paper and the pax rotated clockwise while leaving their bell with said exercise—we did max outs and experience different weights.
11 cones with exercises spread every 10 yds for 100 yards. Mode of transport between each were sucky.
Each dude in shieldlock took a turn leading the pax. We covered all parts of body and it was glorious. We each spoke on what it means for us to be in our shieldlock. Thanks for those who joined us.