Welp, we ran around and found some light posts and did stuffs. It was nice and everyone had more fun doing this than any other workout they’ve ever done.
WARMUP: Run the parking lot but only a very little. Some Windmills, Merkins and Imperial Walkers.
THE THANG: We played cards so for the newer guys, every number represents the rep count with face cards ascending in value. In general, the cards were shuffled relatively well.
Aces = 14 and a few wild cards.
In total:
Hearts: 104 Squats with weight overhead
Diamonds: 104 Thrusters
Clubs: 104 Clubs in cadence
Spades: 104 Upright Rows
MARY: Yes, a little at the end including Peter Parkers & American Hammers.
ANNOUNCEMENTS: Keep an eye out for the Misogi details later today in Slack.
COT: You should’ve been there.
Until next time…
WARMUP: Chest stretches, MNC, Arm Crossover Swings
THE THANG: Moseyed around WEP and side streets and stopped periodically to perform the following exercises: 30 merkins, 30 IC flutter kicks, 30 squats, 5 burpees. Completed 6 stops total. Total mileage 1.5 – 2 miles.
MARY:
ANNOUNCEMENTS:
COT: Spoke briefly about how brothers should come along side each other to help during difficult times whatever they may be. Closed with various prayer concerns and giving thanks to God for the blessings he bestows on each of us.
THE THANG: unload heavy gear and stack in middle of parking lot. (leave no trace) Split into teams. Pick home base and designated “front yard”. Set timer between 3-4 minutes. Go. Run from home base to junk pile and grab as much gear as you can and haul it over to opposing teams base and dump it on their front yard. Repeat until nothing remains in middle and if trimmer hasn’t sounded go to your own homebase and clear the crap out of your front yard. Different rounds the completion goal varied but the results were the same.
Q point of the week is Q2.02 which is Influence:Igniting a palpable desire for movement.
Www.F3nation.com/q/influence
MARY: haven’t seen her… she must have been why that roll of carpet was so heavy.
ANNOUNCEMENTS:
COT: prayers for mental health, and to be conscious of having the best Impact (Q2.01) on others.
Honor to lead along side studs. Thanks to 3D for the opportunity and bringing the keg and other random gear. And to Tinsel for bringing all the sandbags and slam balls.
Coffee was brewed on site.
Stay frosty my friends,
Olaf
WARMUP: we did some COP and jogging back and forth
THE THANG: AMRAP with partner and chalk it was accountability and inspiring
MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: perspective!!
Are you attacking the day or dreading the day?
Are you moving forward or looking back?
Abram…aka Abraham settling in bethel was halfway from AI (dump) and God’s eventual permanent place for him
We are halfway from our past and our permanent and eternal destination….are you looking forward?? Are you ready??
Get your mind and spirit right!
8 From there he moved to the hill country on the east of Bethel and pitched his tent, with Bethel on the west and Ai on the east. And there he built an altar to the Lord and called upon the name of the Lord.
WARMUP:
Old man warmup of windmills and strawberry pickers, or produce pickers, or cherry pickers, or whatever… some SSH, a couple of Merkins… you get the idea
THE THANG:
We tested our fitness this morning.
2 min max push-ups
2 min max butterfly sit-ups
1 lap around the park in sub-5 minutes
Then we moved to the modified Spartan 300
Run 100 yards
5 burpees
Run back 100 yards
That’s one round. We did 5 rounds.
Finally, we farmer carried heavy things in a relay race style. It was a little dumb. Peabody cheated, which I didn’t mind since he was on my team.
The things were: Cindy, a 45lb ruck plate, a 60lb sandbag, and an 80lb sandbag.
WARMUP: SSH, Morrocan Night Club, Down Dog, Up dog, Merkins, Seated Surfers, KB squats
THE THANG: We began with a short mosey to the curb and back. Picked up our bells and lined up on a line in the parking lot. 50 man makers were called. It’s a lot. And it’s reminiscent of many of the burdens we carry. The PAX were challenged to push through and persevere. In turn, any PAX who finished was tasked to go take the bell of his brother and lighten the load. Demonstrating how we share the load with our brothers in need. No one goes alone.
After the glorious man makers, we moseyed to a more lit area for some station work. There were the following stations in a circle:
+Split Leg Squats 10 each leg
+Single Leg Deadlifts 10 each leg
+Calf Raises 20
+John Deere(lat pulls) 10 each arm
+American Hammers 20 IC
++The method of movements were bear crawls and overhead carries.
We completed 2 laps around the circle or so before COT.
COT: Praises for the acceleration of the Fort and the leadership were shared. Thanks for the opportunity to Q and participate in Q school week.
WARMUP: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, and Cherry Pickers
THE THANG: Start with 10 Burpees, Then ran to each Swing and did (20) Big Boy Sit Ups and (30) Squats. After that we did 13s of Plank Jacks and Carolina Down Docks.
MARY: Cool Down- Flutters, Box Cutters, American Hammers, and Merkins.
ANNOUNCEMENTS: Bourbon Tasting on 5/21/22 and Road Trash Pickup and Detective Mike Doty Memorial Run today.
COT: Prayers for teachers and kids with last few weeks of school and family friend of Cornerstone is sick.
WARMUP: side straddle hops, fire hydrant, merkins, with a mosey mixed in.
THE THANG: run around the parking lot loop and perform 12 of the following exercises with perfect form.
SSH
ChaCha merkins
Bomb jacks
Bobby Hurley
Plank jacks
Big boy burpees
Standing Penguins
Peter parkers
Apollo Unos
Bearcrawl to the next cone
Carolina dry docks
Jump squats.
The number of reps (12) corresponds to the number of Q points in the first quadrant of the Get right.
MARY: gotta keep that core tight the entire beatdown.
ANNOUNCEMENTS: bourbon tasting, men’s shelter dinner tonight, Doty run this weekend,
COT: prayers for purposefullness in young kids life. Marriages, and patience.
Love you guys, coffee was tasty and brewed on site.