WARMUP:
THE THANG: got 4 miles in. Last mile was “anything but straps” – carry ruck any way you want except on your back.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Down dog (stretch out the calves) to up dog
THE THANG:
– Jog to HT wall by O’Reilly – Balls to the Wall 10 moves L, 10 moves R
– Jog to back parking lot – Bear crawl from the island to the light
– Jog to down to Berkley Hall Way, turn Left onto Reynolds’s Ridge Lane stop at the garages – 50 squats OYO
– Jog to down to Christi Way – 2 sets L/R of side hops up the hill to Palmdale Walk Dr
– Jog up to Grant Farm Dr and down to the rail – 25 incline Merkins
– Jog to Fire Station – 50 lunges (25 each leg)
– Jog to Kids R Kids learning parking lot – 10 double count J-Lo’s
– Jog to Grace – 50 Step-ups OYO
– Jog to parking lot by COT for 3 sets of sprints up the hill
– Jog back to COT – 4 corners ascending Burpees 1,2,3,4 x 2
MARY:
– Various Mary for the last 4 minutes led by the attendees
ANNOUNCEMENTS: Read your newsletter.
COT:
– Prayers for U-haul and his family. Prayers for Karen, DoubleD and their family, Prayers for marriages, Prayers for all of the sick and suffering.
Warmup
Mosey to Grace Parking Lot
28 SSH IC
5 Windmill IC
20 SJ IC
10 MNC IC
28 Mnt Climbers IC
Stretch
15 Peter Parkers IC
Recover on your feet.
Flashback for 7 years in F3
DORA
100 HR Merkins
200 Squats
300 LBC’s (First workout I ever did Fishsticks was the Q)
Also Grace Church Parking Lot
Pendulum Workout (Routine I “borrowed” off of Cha Ching) 10 – 5 Reps
Catalina Wine Mixers (an OTG favorite)
(no burpees in the middle this time)
Diamond Merkins
Run Back to COT
My personal Favorite with the remaining time left….
EMOM 10 Burpees a minute on the minute….. (only got 9 minutes in)
The question of the day is why…why I still am doing this after 7 years when I first thought I’d only give it like 3 months.
And it really is because of all of the guys I’ve met and learned from. When I started the saying was if you want to run fast…run with faster people. And There are so many HIMS in our region that run so much faster than me. Not just actual literal running but accelerating at all phases of life. These are role models for us and a big reason why I keep coming out, and I keep pushing. Everyone reading this has in some way pushed me to be 1% better than I was yesterday. Thank you guys! And see you all in the gloom!
WARMUP: SSH cherry pickers imperials hillbilly’s arm circles merks lap
THE THANG: loop 1, leeks dry docks Mike Tyson’s / lap – loop 2 min climbers sounder
Taps plank, / lap – loop 3: lbc flutters penguins
11’s – Mike Tyson’s & squats
MARY: pac lead round robin Mary
ANNOUNCEMENTS: Uhaul Ruck & prayer
COT: lots of prayers and praises, lifted up U-Haul
WARMUP:
THE THANG: 3.5 miles around and about
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Yes, IW; HW; some yoga.
Introduced the reverse burpee (you go down on your 6, lay on your back, and then return to standing for a jump). Stagecoach busted his wrist and YHC was tired of seeing him modify.
THE THANG:
Found a wall
10 stepups (each leg)
10 derkins
10 bulgarian split squats (each leg)
10 irkins
Found another wall (it was stupid high)
10 stepups (single leg) this was dumb
10 derkins this was also dumb but not as much
found a moderatle parking lot
10 mike tysons
bear crawl
10 curb alberts
crawl bear
10 mike tysons
lunge walk
10 curb alberts
reverse lunge walk
10 mike tysons
burpee broad jump
(the sprinklers came on and YHC didn’t want a complete mutiny)
mosey back to the dry side for
10 curb alberts
Mosey back by the wall and hit it again
A 60lb sandball was at COT
One man did an over the shoulder lift
Everyone else held a squat down and raised up when the ball hit the ground. Return to the held squat for the next guy to do a lift. 15 guys….
Rinse and Repeat with Split Squats and a reverse burpee
NMM:It’s nice to be motivated to workout, but falling in love with the process of acceleration is even better. That can survive a waning motivation. Or maybe it just is motivation itself?
It was a beautiful day over at The Forge, you could feel the electricity in the air! It reminded me of The Electric City, shout out to The University of Scranton. Quick warmup and we were off!
Over to the creepy dim lit side walk behind the overgrown bushes for some wall work. Perfect spot if you want to scare people. We did some overhead claps and derkins to warm the PAX up.
Next stop was the benches for some step ups, dips, and incline merkins.
Now for the final destination we celebrated 2/20 – I heard something about national chipmunk day so we ran with it.
We did a latter workout with Indian runs. Two laps for 2 – 20 reps for 20….Get it….2/20. :grinning:
20 Lunges
20 Merkins
20 Flutters
20 Squats
20 CDDs
We ran two laps between each set.
Back to COT for Mary, prayers and praises.
JWow
WARMUP: No warmup
THE THANG: Rucking within the Kingsley property while sharing a 40lb dumbbell while you were talking about your burdens. We did (10) reps of low-slow Squats each person while one person was holding the dumbbell and we rotated through everyone to have a chance to do the low-slow squat with the dumbbell.
MARY: Mary doesn’t like to ruck
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
Wide, regular, and diamond half merkins in cadence, alternating with wide, regular, and close ankle half squats in cadence.
THE THANG:
Partnered and alternated burden carries of sandbags, kettlebells, Spartan Bucket, and a sand-ball. Added isometric holds at exchange switch points.
MARY: n/a
ANNOUNCEMENTS:
Christmas party, career support.
COT:
Prayers for health, renewed careers and discernment.
WARMUP: Yes
THE THANG:
<@UQ50TPDLH> Gave us the opportunity to do 100 burpees with a run EMOM.
<@U08N41FCN0Z>
Chipper 100
– Merkins
– Squats
– BBS
– Flutters
– Dips
– Lunges
100 reps of each, broken up however the PAX wanted.
MARY: Around the circle
ANNOUNCEMENTS: Read your newsletter