WARMUP: some mosey. SSH, hillbillies, LSSq
THE THANG: run to a cart corral and 4 rounds of
25 pull ups
25 merkins
25 BBSU
25 flutter (DC)
lap around the lot
run to the shelter at the church (got two rounds find done)
25 leg lifts
25 derkins
24 step up (SC)
25 LBC
lap around the little island
Bell Work
10 Curls (IC)
10 Squats (IC)
10 Man-makers
Run 100 yards
10 Calf Raises (IC)
10 Bench (IC)
10 American Hammers (IC)
Run
10 Swings (IC)
10 Crossovers – each direction
10 Tricep Extensions (IC)
Run
10 Flutters w/ Press (IC)
10 Skull Crushers (IC)
10 Sit-ups to Press
Run
10 Around the Worlds – each direction (IC)
10 Lunges – each leg (IC)
10 John Deeres (IC)
Run
Repeat all with 5 reps at each pain station
Total mileage: 1.05
Mary
20 Boxcutters (IC)
10 LBCs (IC)
10 Freddies (IC)
Today we discussed our roles as leaders. We are to step up when others step back. It may be leading a group at work, leading a workout in F3, or volunteering to take the kids to practice. Leaders do what is needed, when it’s needed. TClaps to Battlebot for leading the Armory site for over a year. As counterculture as it is, he stepped out of his leadership role to allow for a new man to step up. TClaps to Naked and Afraid for being that HIM.
It is incumbent upon us to help with that transition – to support our new site Q by volunteering to lead a few workouts and to show up each week. In F3, we lead on a rotating fashion. We are a group of leaders, not a group with a leader. We lead where we can and find a man to replace us when he can do it 80% as well as we can. That’s what leaders do.
Well done, men. It was a pleasure to share the Gloom with you men.
WARMUP: SSH, LSS, EW, Merkins, a little stretching.
THE THANG: rucked the big loop at Kingsley, stopped for some PT along the way
Overhead Press
Rows
American Hammers
Swings
Curls
Flutters with Press
That sort of thing
MARY: broga by Cobra Kai
ANNOUNCEMENTS:
COT: prayers for the sick. Prayers to be the men we’re called to be.
WARMUP: small mosey, windmills, Moroccan night clubs, low slow squats, windmills
The theme for today was core and Abs, details:
THE THANG:
Kettlebell Jack Webb #1
1 high pull – 4 around the world
2 high pulls – 8 around the world
Progressive to 10 HP and 40 ATW
Medium amount of chatting and whining
Pax were divided into 3 groups, for time (10 minutes) one pax tosses the 60-80lbs med ball over the shoulder 5 times while the rest of the group does LBCS, average 25 tosses and 200 lbcs per pax.
Kettlebell Jack Webb # 2
1 swing – 4 side bends (alternate sides OYO)
2 swings – 8 side bends
Progressive to 10 swings and 40 SB
YHC bell got switched to a 50lbs one by the site Q at the beginning of last Webb.
A laaaaaaarge amount of whining on this from pax with medium KB.
medium mosey around the parking lot.
MARY: small session of broga
ANNOUNCEMENTS: Manion on Friday
COT: 5th core principle
WARMUP:
Windmills
Merkins
SSHs
Moroccan night clubs
Cherry pickers
Core (holding kettlebell up)
Flutters 20 count IC
American Hammers 20 count IC
Leg lifts 20 up counts
Turkish get ups 10 each side
Kettlebell sit and press 20 count IC
Kettlebell swing 10 IC
Rows
Bent over row 20 IC
Plank row 20 IC
Kettlebell swing 10 IC
Kettle bell high pulls 10 IC
Arms
Bicep curls 20 reps IC
Triceps 10 reps IC
Overhead press 10 IC per arm
Goblet squats 10 IC
Man Makers 20 reps
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Uber fast windmills, SSHs, ground work
THE THANG: waiter carries, burpee chase, a lot of wall work, an accumulator was started.
MARY:
ANNOUNCEMENTS: read your news letter
COT: