WARMUP:
THE THANG: 160 into fort mill, left on main, turn around at old Hardee’s for 3, go up to summersby for 4.5
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 1 mile run w/o ruck
THE THANG:
Deck of Cards workout with ruck
Hearts = Manmakers
Diamonds = Squats
Spades = Ruck Swings
Clubs = 4 Count Flutter
Jokers = Overhead ruck carry to a cone and suitcase carry ruck back
Rep = face value
MARY: No Time
ANNOUNCEMENTS: Tortoise & Hair CSAUP
COT: Closed in prayer
WARMUP: 1 mile run w/o ruck
THE THANG:
Deck of Cards workout with ruck
Hearts = Manmakers
Diamonds = Squats
Spades = Ruck Swings
Clubs = 4 Count Flutter
Jokers = Overhead ruck carry to a cone and suitcase carry ruck back
Rep = face value
MARY: No Time
ANNOUNCEMENTS: Tortoise & Hair CSAUP
COT: Closed in prayer
WARMUP: disclaimer
THE THANG: loop around heart attack hill with added bonus going down to the lake
MARY: broga
ANNOUNCEMENTS: T&H
COT: prayers for families, teachers and kids
WARMUP: Chatter
THE THANG: Trails or Road Work Options
MARY: none
ANNOUNCEMENTS: Newsletter
COT: Show to know.
Q over slept and Site Q still did the hard things
WARMUP: OYÓ
THE THANG: 2 Ruckers did the hard things independently. Never give up, if you fail, own it and still show up. Always moving forward. One did trails the other did lap work.
MARY: NONE
ANNOUNCEMENTS: Read your newspaper
COT: Stays in COT
WARMUP: Nah
THE THANG: A few miles around the school with each Pax choosing a card from the F3 deck of pain at selected stops along the way.
MARY: Nah
ANNOUNCEMENTS: Yup
COT: Of course
Decent weather brought out 6 Pax for an 0630 start. 2 more came in at 0632 after picking deer carcus out of Senator Tressel’s grill…but that’s another story.
WARMUP: Mosey around the park towards our destination, with some stops and work along the way. Destination was the vert ramp on the backside of the ball park. Two steep inclines opposite of each other was where we would spend the next 55ish minutes.
THE THANG: Partner up. Start at bottom of hills and each partner runs opposite way to top and back where you meet for exercises. Rules of engagement were you must run and rep together. Meaning if you run back to the bottom and your partner isn’t there yet you keep running to bring him in. When one partner had all the reps they could take (or you were done with the exercise) then you take off running. No rest/cheerleading here. Exercises were as follows:
– 50 Burpees
– 100 Donkey Kicks
– 150 Squats
– 200 LBC
– 250 Shoulder Press
Pax got done quicker than expected so we got some extra credit in the form of NURing up each hill twice and going through the exercises again, albeit smaller rep count. Same rules applied – we nur and we do the reps together.
MARY: BROGA
ANNOUNCEMENTS: Important stuff
COT: Priceless
NMM: Was great to be out leading this morning after a week or so of laziness and not posting. Pax were encouraged to lean into the 2ndF of this great thing called F3. Rather that be shieldlock, whetstone, coffeteria, taco Tuesday or any other form formal or informal. As men we tend to be loaners or surface level with other men. You are missing a HUGE benefit of F3 if you’re not accelerating 2ndF.
Was truly an honor. Divac out.
WARMUP: Mosey about 3 feet to the left into the parking lot for SSH, Imperial Walker, Low Slow Squat, Moroccan Night Club, Little Baby Arm Circles
THE THANG: Run out of the parking lot and clockwise around the path to where the wood chips go from the top of the hill to the field.
Dora with 100 merkins, 200 squats, 300 LBCs. Partner runs down the hill and back up.
Next was 11s starting with 1 pullup and running to the end of the wood chips for 10 bomb jacks (was going to be BBSU, but a well placed #TWSS knocked that information out of my head)
Mosey clockwise back around the path to the parking lot to grab a soccer ball.
Took turns with a kicker and 3 chasers. Kicker would give the ball a swift kick and start doing SSH. The chasers would run after the ball and the first one to touch it got to bring it back while those who lost did 3 burpees.
MARY: About 90 seconds of stretching
ANNOUNCEMENTS: CSAUPs, rumors of a Christmas party, D2D fundraising is coming
COT: Talked about the Trust in CoT. Asked for the PAX to reveal things that required trust, I’m done with the prayer chain after a workout, I want to work on the men who attended. Tell me something that requires some vulnerability
WARMUP: SSH, 5 “Alien Landing Rain Dances” [see description in comments of video post in 1-F channel], MNCs, 4 ALRDs, Imp Walkers, 3 ALRDs, Cherry Pickers, 2 ALRDs, Windmills, 1 ALRD
THE THANG: 10 rounds on a timer: 3 min. walk / 1 min. exercises
Exercises: Rounds 1-5 (ruck ON): 5 CDDs, 15 Merkins, stretch until bell (done while going up + down staircase)
Rounds 6-10: (Ruck off) 5 Man-makers, Bicep curls till bell
– drop rucks near flag, Sprint ~ 100 yards to light post, mosey back, repeat
MARY: LBC’s, Knee Tucks, Oma Plata Thrusters, Flutter Presses, Xs & O’s, Some other “pax-choice”
= Ruck used
ANNOUNCEMENTS: Sweaty Barry, Dads & 2.0s, Read Newsletter
COT: Strength in Recovery/therapy, Fortitude for bootcamp, financial responsibility awareness, others left unsaid