Bring em out bring em out

WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

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Bring em out bring em out

WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

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Acceleration by Association

WARMUP: Yes, these are important

THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/
Although I think Big Boys are dumb, so we did flutters instead

Start on west side behind Lowes: 50 Merkins
Run (with short bear crawl) to east side – 45 squats
Run (with short bear crawl) back to west side – 40 LBCs
East side – 35 CCDs
West side – 30 Lunges
East side – 25 big boy sit-ups flutters
West side – 20 wide-arm merkins
East side – 15 bomb jacks
West side – 10 American Hammers
East side – 5 burpees

MARY: not really. We did do some mobility work at the Tesla Chargers.

NMM: Listen, the crew that showed up today outclassed me by miles on many levels. It was an honor to lead. I hope that by continuing to associate with men like these PAX, I can become a better version of myself. Keep posting!

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