Tag: Grout

Tour of FM and 44 Reps

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Birthday Week Q #4.
WARMUP: Pledge of Allegiance and Directions-ish
THE THANG: Run for 5 minutes-ish then do 11 Squats, SSH, Hammers and calf raises all ways. Main St –> Springs St –> Summersby –>Unity St –>Hill St –>Steele St –> Confederate –> Monroe White St –>Watson St –> Railroad Ave –> Main St –>N. White St –> WEP –> Veterans Park
MARY: 44 LBC's
ANNOUNCEMENTS: Bethel, 4B's
COT: Prayers for healing. Celebrating YHC's kidney recipient's birthday today.

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Bad Route

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WARMUP: Too cold to warm up so we just ran
THE THANG: YHC posted a route the night before, was all downhill, but driving up Sutton realized there was less sidewalk and minimal shoulder to safely run on so quickly pivoted and decided that WalMart could use some foot traffic
MARY: Nope
ANNOUNCEMENTS: Bethel, 4B’s, Christmas party requested, update and golf moved to spring
COT: What separates us from the lulu chasers at OrangeTheory, among other things.

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Calmly 40 degrees at liftoff

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WARMUP: Sat in warm cars until launch
THE THANG: Mosey through the neighborhood over to Catawba for a lap around the high school then head down White street to Peacan ridge, down and back. Extra jug handle loop at Forest creek for those trying to hit 5 miles. YHC led @U090MEQJQBW astray in the homestretch and got back to COT at 6:01. Rookie mistake
ANNOUNCEMENTS: Bethel, Beers for Beetus and 4 B’s
COT: Several prayer requests were shared and YHC took us out.

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I felt like running

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WARMUP: pledge
THE THANG: ran a lot, some pain stations throughout at humble cup, American legion, church of God were we did merkins, squats, big boys and a few of us did bear crawls
MARY: flutters, hammers
ANNOUNCEMENTS: yes
COT: prayers and praises

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Dora & Mosey

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WARMUP:
BACKBLAST: NO SHORTCUTS, JUST WORK
Warm-Up – Mosey to Lowe’s

  • Mosey to Lowe’s and circle up
  • 20 Side Straddle Hops
  • 10 Imperial Walkers
  • 10 Hillbilly Walkers
  • 10 Cherry Pickers

DORA – Partner Workout

  • 100 Dips
  • 200 Lunges
  • 300 LBCs
  • While one PAX completed reps, the other ran to the stop sign at the end of Lowe’s and back.
  • Switch partners and continue until all reps were completed.

Four Corners – 3 Rounds Around the Shopping Center

  • Corner 1: 10 Merkins
  • Corner 2: 15 Squats
  • Corner 3: 20 Mountain Climbers
  • Corner 4: 25 Flutter Kicks
  • Rinse and repeat for 3 total rounds.

Mary & COT

  • Wrapped up with some Mary.
  • Circled up for COT.

Takeaway: No shortcuts, just hard work! Getting stronger together, one rep at a time. Accountability, consistency, and brotherhood are what F3 is all about.
SYITG! 💪
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Harvest Pointe Hill

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WARMUP: Mumblechatter
THE THANG: Out and Back – Harvest Pointe
MARY: no
ANNOUNCEMENTS: yes
COT: prayers and praises

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