Tag: Fogerty

The Ranch in Cadence!

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WARMUP: SSH, Stretches, Merks, Mosey, Squats, Walkers, Nightclubs, and some core work.
THE THANG: Ladder work w some cones that labeled the reps and exercise. We all started with BombJax at the bottom of the ladder and added one rep each Time we returned.
Moved to a WallSit with the pax jumping out of line to knock out some Merks.
Moved to a 4 set series of exercises with a mosey to the end of parking lot and back to break up the series.
MARY: 2 mins of Mary
ANNOUNCEMENTS: Convergence for the 4th, Bethel Shelter each month, 3rd Qtr litter pick up coming soon, and res the newsletter.
COT: Prayers for aging family, marriages, summer travel, and F3.

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You Don’t Lick Them!

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4 runners: NASA, Double D, Sprocket, Cubbie
4 ruckers: BassOMatic, Fogarty, Crab Cakes, and THE Twister
WARMUP: Yes, mother nature warmed things up for us, a very swampy 78 deg start at 0515.
THE THANG:
The ruckers went off holding hands and singing camp songs, while the runners went to the lot between the football field and the school. It was partially under construction but still provided a 400m loop where we did pyramid Fartleks:
5 min easy warmup run, then hit the intervals:
2 min hard, 1 min off
3 min hard, 1 min off
4/1
5/2
Then back down
5/2, 4/1, 3/1, 2/1
Then a 3-4 min cool down run to COT, where the ruckers met us along the way there.
Everyone crushed it, even though it felt like we were running inside a steam sauna. Zero air movement too. We all left some water weight behind.
MARY: none
ANNOUNCEMENTS: read your newsletter and get involved!
COT: mentioned Men’s Mental Health Awareness Month again and had a brief discussion on that. Lifted up P&P.

Speed work is the way to becoming a better runner. It is not just for sprinters, and it does more than just improving your average run pace. Endurance, leg strength, lung capacity, VO2, aerobic capacity, anaerobic capacity, threshold limits, and more all benefit from speed work. Ideally it is done regularly in ones running plan, like monthly or bi monthly. You won’t expand your limits unless you push your limits.

Thanks for the opportunity to lead.
SYITG and Blessings,
NASA

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When we are dancing tip to tip !

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WARMUP: None. We stretched
THE THANG: Two Routes
Provided = Trails and Road
Ruckers Rucked. Sydney Swam
MARY: She was missed
ANNOUNCEMENTS: Bethel, Convergence 4th of July, Fort Mill Care center lawn, Newsletter, Trout to trout
COT: Always Special Always Private

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Waldo where are you?

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WARMUP: None ! Got out of the car running to catch up.
THE THANG: Ruck to <#C055Y70G5QE>, show some grit and hall ass back to COT!
MARY: She was creepy, saw some dying <@U02D42U9J21> movements
ANNOUNCEMENTS: The Barry, 4th of July Convergence, Fort Mill Center Lawn Care, Bethel Church
COT: Always stays in COT!

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SIX OLD MEN EXERCISING AT 5:15

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WARMUP: Disclaimer, mosey the front of the car line for COP
THE THANG:
COP (all in cadence): SSH x 20, windmill x 10, merkin x 10, Rosalita x 15, squat x 15, potato picker x 10, wide arms x 10, mountain climber x 15, Morracan night club x 30 while walking.

Mosey to the wall outside the school gym for People’s Chair. While in the chair, starting at one end, each pax does 5 merkins and returns to the chair. We did 3 rounds

Balls to the wall. Once in position, we ‘walked’ 3 steps left and went back 3 steps. Rinse and repeat while on the wall.

Mosey to bridge across the driveway and pair up. Four rounds along the bridge with exercises at each light.
Round 1: Lunge walk, 5 merkins at each light
Round 2: Light jog, 10 SSH…
Round 3: Bearcrawl 1/2 way with 5 squats, crabwalk 1/2 way with 5 dips…
Round 4: High knees 1/2 way with 5 jump squats, butt kickers 1/2 way with 5 jump squats…

Mosey back to the front of the school for Modified ST 300: 4 exercises followed by one lap around the parking lot

Round 1: Merkin x 10, LBC x 20, Monkey humper x 15, burpee x 5, take a lap
Round 2: Diamond merkin x 10, Freddie Merc x 15, alternate lunge x 15, burpee x 5, take a lap
Round 3: Stagered merkin x 10, hello Dolly x 15, hill billy walker x 10/imperial walker x 10, 5 burpees, return to COT

MARY: Mixed in throughout the workout

ANNOUNCEMENTS: Read your newsletter

COT:
Praise for health, family, F3. Prayers for family with illness, aging parents, traveling mercies for parents coming to town.

It was another great morning with my F3 brothers. The humidity was high, and so was the effort from the pax (all respectables today!). YHC heard some chatter about whether certain elements were ‘moderate’, but I don’t think anyone present this morning was unhappy about how they felt at the end of the workout. Having 50-plus and 60-year-olds out at 5am each morning, pushing ourselves, should make us all feel proud and extremely blessed. Few would have thought we’d be doing this at our ages! It was a pleasure leading the group today, and I look forward to the next one. Stay young, gentlemen!

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Braden Sucks

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WARMUP: none
THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all
MARY: none
ANNOUNCEMENTS: torture and haire

COT: prayers for all. God bless

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Mumble chattah at the Burn

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WARMUP: SSH, Squats, Imperial, Cherry Pickers, Nightclubs, Mosey with Tot soldiers and Lunge Walk
THE THANG: 11s w Merks and BigBoys, Squats and LBCs. 4 corners with 2 exercises at each corner ( Starfish style) w 5x BombJax and Donk Kicks in the middle.
Finished with wall sit while 2 pax jumped out and completed 3 partner merkins.
5 mins of Mary was a hit!

MARY: yes
ANNOUNCEMENTS: Tortoise and Hare and newsletter.
COT: Prayers and Praises for F3 and fellowship.

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