Change Order filled in for the schedule d Q. Initially, he said he would take the warm-up, but kept on going. We hit the pull up bars and went up and down the hills several times. Finished off with some boulder exercises. No bees present.
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.
Ran to back of the school and did an Indian run with a KB back to cot with stop along the way for merkins and SSH. Circled parking lot for remainder of workout doing more merkins and SSH. Badlands was fastest dude to get to the farthest point so he got some delicious beer from Amor Artis. It was hot and so am I.
WARMUP: a warm-up with side, straddle hop NOT the first exercise
THE THANG: a lap around Runde park followed by a hill ladder with cinder block curls at the top and merkins at the bottom by twos until 20 reps; another lap around Runde; laps down and back the road with cinder block oH press by 2 to 20 and LBCs by 5 to 50-back to COT
MARY: 5 reps of FLUTTER JACKS
ANNOUNCEMENTS: PLEASE consult slack
COT: Pray for traveling mercies for uber; Fish Stix son wisdom teeth pray for addictions
WARMUP: Lap around the parking lot. SSHs, Imperial Walkers, Windmills, Plank Stretches
THE THANG:
The Accumulator:
Do the exercise and take a lap around the parking lot. Rinse and Repeat, accumulating each exercise.
10 Merkins – 20 Flutter Kicks – 20 Squats – 30 Plank Punches – 20 LBC’s – 20 Carolina Dry Docks – 10 Burpees
We had addition time to do two more rounds, dropped the burpees and Carolina Dry Docks.
Great Job Everyone!
Ran to former Hardee’s location. CCDs, Squats, and LBCs in cadence.
Ran Springs, Elliott, Unity loop to Post Office.
Partner up. Each partner ran in the opposite direction, 10 merkins when they meet up, 15 CCDs, Squats, and LBCs at the Post Office. Rinse and repeat, Pax completed 3 to 4 loops.
Back to COT.
WARMUP: Mosey through the parking lot with intermittent stopping for bear crawl, burpees, SSH, Merkins and crab walks
THE THANG: Every PAX grab 1 coupon to be your partner for the workout. Now, load up all the additional gear (Kettle Bells, Sand Bags, Rucks, Jerry Cans, Medicine Balls, Plate Carrier) and move it to the lot on the right side of the school. There is a penalty applied. Every time you set a weight down or hand it to someone else, everyone does 3 squats.
With your personal coupon:
10 Man Makers
20 Overhead Presses
30 Squats
Now, load up all the gear again and move it to the parking lot on the other side of the school. Same penalty applies, every time you set a weight down or hand it to someone else, everyone does 3 squats.
With your personal coupon:
40 4ct Flutter Kicks w/ Press
50 Curls
Now, grab all the gear and move it around the big loop on the outside of the field with the same penalty.
MARY: Throughout and a bit at the finish.
ANNOUNCEMENTS: Happy Hour always looking for Hive Q’s. Full scale Shieldlock throw-down at Varsity this Friday…be prepared. Bethel Men’s Shelter assistance, Independence Day Convergence, Stuff The Bus, HIM Camp.
COT: Indeed. 5th Core Principle.
WARMUP: lap around the parking lot.
THE THANG: 7s – 1 merkin, bear crawl to far sideway, 6 dips, crabwalk back. Repeat, add one merkin, subtract one dip.
Lap around car loop
Pillars – alternate between squats and curls, 10 each
Lap around car loop
Ruck carry above head the length on parking lot, repeat x 3
Ruck to back of school, down stairs, loop back to Memorial Gardens and return to COT.
WARMUP: Minimal as per usual at Sweep The Leg. Mosey to Legacy Health. SSH, Peach Pickers, Hillbillies, and toy soldiers.
THE THANG: Mosey to back of Good Hill Middle / 25 Merkins, 25 LBC’s 25 Monkey Humpers. Mosey to hill behind schools bball court. 13 light polls. Run to 3rd so 7 big boys, run back 2 and do 7 merkins. Rinse and repeat until u hit the top. Run back to COT right at 6am.
MARY: no time.
ANNOUNCEMENTS: bethel men’s shelter, July 4th convergence.
COT: prayers for patience, 2.0’s, M’s, Lyla.