WARMUP: the regular
THE THANG: Dora of running and exercises. We stayed Dry!!!!
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: ground work, non ground work
THE THANG: line drills, pull-ups, wall work, dog sledding using Esso’s hotel routine, broyoga
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: windmill, cherry pickers, imperial walkers, merkins
THE THANG: ruck miles with pain stations(10 x merkins, curls, overhead press, flutters and LBC
MARY: american hammer
ANNOUNCEMENTS: dam to dam, Valentine’s day wine
COT:
WARMUP: SSH hillbilly windmill merks
THE THANG: 1+ miles of light post pain station. Rucks with sandbag coupon passes
MARY: two rounds
ANNOUNCEMENTS: happy new year!
COT:
WARMUP: Killed some time with usual fare in pkg lot while Mainframe and Pusher fixed the wrinkle in their panties
THE THANG: Ran past the golf course (with some exercises along the way) to the lower part of the trail that goes up the hill from Tega Cay Drive to the tennis courts. We did hill repeats with squats at the bottom and burpees at the top. We did so many that Dark Helmet cried and our Q (YHC) lost count. Then we did some more. And then more. When Fishstix proved to be unbreakable, we ran past tennis courts, out the golf course entrance and down the road back to Runde with some exercises along the way.
MARY: Flutters in parking lot for last 2 mins
ANNOUNCEMENTS: Pusher is leading 8 Blocker exercise 1st Sat of Jan at Panera after workouts.
COT: Falconcrest brought our FNG Slurve who showed up in a golf cart but somehow we have him baseball name. Thanks for the EH! Let’s get him back out this week!
We addressed the One Word topic throughout, including examples of random words that don’t motivate and thoughtful words that do. Pusher added some best practices, Senator gave his solid plug for Why F3 still matters to him in his 13th year. Finally DOAH stuck the landing with a heartfelt example of how F3 and One Word can come together in mysterious ways to make Impact.
A great morning for all present. You were missed Uber!
Just started walking towards Coaches Box and carried a 40 lb coupon while talking about our burdens. We walked a total of 3 miles.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
Bing probably has a much more interesting version of all this, but suffice it to say, it was a good time. I went first half and Bing ended the hour. It’s not going to be a great backblast, but it will capture the fact that there were men there and what their names were. That’s gotta count for something…
WARMUP:
We did.
THE THANG:
We lifted some stuff. Then Bing made us do a lot of Bear Crawling and something called a “Pit of Misery”. Hateful stuff…
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
WARMUP: mosey to fire station lot
Windmills, low slow squats, imperial and hillbilly walkers and seal jacks all in cadence with a few burpees in between exercises – but just a few. YHC said no more burpees – but YHC should have said no more burpees…..for now.
THE THANG: part 1 – Mary to pull up bar for 30 seconds of pull ups or bar hangs while pax held plank. Upon completion of 6 rounds – pax moseyed on bottom of Tega cay drive hill.
Part 2 – Dora 1-2-3
100 burpees
200 squats
300 flutters
Change Order thought the idea of doing burpees and running hills was questionable. He wasn’t wrong. Pax persisted nonetheless.
Running to different points on the hill
Burpees – partner 1 run to yellow sign and back down to relieve partner 2 and flapjack.
Squats – partner 1 starts run from yellow sign to top of hill and back to yellow sign to relieve partner 2 and flapjack.
Flutters – partner 1 runs from top of hill to cluster of crepe myrtles and back to relieve partner 2
Mosey to ball field for part 3
Part 3 – left, right & center
Partner 1 planks at edge of infield behind 2nd base. Partner 2 runs to come in left field does exercise and returns to flapjack with partner 1. PAX did 3 rounds per partner
Left field cone – 10 lunges
Center field one – 20 bomb jacks
Right field cone – 30 flutters
PAX moseyed to COT for a stretch at 0728 where many of us were reminded of our lost flexibility and time was called at 0730.
MARY: she wasn’t there
ANNOUNCEMENTS: were announced
COT: 5th core principle
Thanks for the men who posted and chose the tougher thing on a chilly but glorious morning. And Uber – thanks for the call.
Honored,
Cyclops :eye:
WARMUP: mile 1
THE THANG: Munn to Harris to Sam Smith and retrace
MARY: nope
ANNOUNCEMENTS: Christmas party, CRI run, Acceleration project
COT: yes
WARMUP:
Parking Lot Mosey: 20 SSH IC, 10 Windmill IC
Mosey to American Flag Pole: 10 IW IC, 10 HW IC
THE THANG:
Run lap around drop-off loop, returning to flag pole – 25 Merkins
Run lap around drop-off loop, returning to flag pole – 25 LBC
Run lap around drop-off loop, returning to flag pole – 25 Squats
Run lap around drop-off loop, returning to flag pole – 25 Dips
Run lap around drop-off loop, returning to flag pole – 25 Derkins
Rinse & Repeat
MARY: Yes – American Hammer, Hello Dolly
ANNOUNCEMENTS: Too many to list, RYN
COT: Always