WARMUP:
THE THANG: Vet Park-> left on Jackson ->left on Harris->left on Spratt-> Vet park
MARY:
ANNOUNCEMENTS:
COT:
Perfect morning and a great start to the day to have Dojo post. Twice this week.
WARMUP: short run and COP with merkins, imperial walkers, LBC, squat, mountain climbers and yoga.
THE THANG:
– triple set of lunge walks and bear crawls
– triple set of wall sits.
– Dora tel:100200300 Merkin, squat, LBCs. The runner goes up the stairs down the breezeway, down the stairs, and back to start.
MARY: yep!
ANNOUNCEMENTS: Alcatraz anny this Saturday.
COT: prayers for jobs, praises for family.
WARMUP: mumbled about the route
THE THANG: Rucked past the ghost of an AO Thursday past, Footloose. Then went searching for stairs to snake and climb.
MARY: 10 squats, 10 flutters
ANNOUNCEMENTS: Good Stuff. Get there.
COT: 5th Core Principle of course.
WARMUP: some chatter about morning mental state, college kid stress, and a weird smell in Kingsley. Then we launched.
THE THANG:
A lap around Kingsley for 1 mile
11s of Derkins and Dips
A lap around Kingsley for mile 2
11s of Step ups and Sumo Squats
A lap around Kingsley for mile 3
11s of Parker Peters and Am Hammers (post workout bc we times out)
ANNOUNCEMENTS: 12 th anniversary convergence on 9/28
COT: good times sharing about our first posts in F3, memories of impactful Kotters like Red Banjo and Santini, the story of OBT innovating to support DD in the launch of The Fort. When we’re called to lead it will be hard. We will have questions and doubts. Rely on strong discernment listening to friends and family, watching for signals and signs from Life and leaning on prayer to find the signal amid the noise. It’s not easy. And that’s what F3 pax are called to — Acceleration is never easy, we just get stronger.
WARMUP:
Mosey down the road. At a random corner, a little warm-up:
– SSH
– Windmills
– bit-o-stretching
THE THANG:
Mosey to very back of Lash parking lot to find a cone. Pax to run across back of the lot, stopping at each island.
1 rep at 1st island
2 reps at 2nd
3 reps at 3rd…etc.
When first pax gets to 8th island (and does 8 reps), run back to first island and sweep the rest of the pax.
Rinse and repeat with next exercise. The exercises were:
1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Jump Squats
5. Merkins
6. LBCs
Mosey back to COT.
Rucked 2.4 miles. Vet Park-> left on Jackson ->left on Harris->left on Spratt-> Vet park
THE THANG: Deck of death (cards). 4 suits. The suits were merkin, LBC, Squat and burpees. 104 reps per. We got several flushes. They were “the hate”. But hated so good!
COT: mental health
WARMUP: Birthday cupcakes from Harry Cary
THE THANG: Rucked Whiteville Park hood with a stop every 5 mins for burpees.
ANNOUNCEMENTS: Tortoise & Hare
COT: Yes, 5th core principle
WARMUP: some mumblechatter
THE THANG: ruckers – 2ish mile loop down to WEP and on the trail to Harris St Park and back towards Printshop and back to Veterans
Runners – 4.5 mile loop through main street into zipperland then back towards city hall and down harris street to the park. Trail to WEP then around DT a bit to get to 4.5 miles
MARY: Ruckers were broga’ing when runners arrived
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: some mumblechatter
THE THANG: ruckers – 2ish mile loop down to WEP and on the trail to Harris St Park and back towards Printshop and back to Veterans
Runners – 4.5 mile loop through main street into zipperland then back towards city hall and down harris street to the park. Trail to WEP then around DT a bit to get to 4.5 miles
MARY: Ruckers were broga’ing when runners arrived
ANNOUNCEMENTS: newsletter
COT: yup