WARMUP: Run
THE THANG: Running
MARY: cooldown run
ANNOUNCEMENTS: Jaeger is postponed
COT: Praises for the rain holding off
WARMUP: SSH’s,
THE THANG: 17 man cheese grater. A kettlebell lung walk stopping at stations to do man makers. A 100 A. Hammers, 125 Halo’s, 150 Curls and 200 lawnmower pull Dora while parter ran the PL.
MARY:
ANNOUNCEMENTS: Read your NL.
Jaeger rescheduled. Canola Run
COT: Prayers and appraises. Praise for Children. P and P for new careers and endeavors!
WARMUP: yes, we did some
THE THANG: travel the big parking lot suitcase carry stoping at the corners
Swings 10 sets of 10
Split Squats 3 sets of 12
Goblet Squats 3 sets of 12
Hand switch snatches 12
Lateral Lunge w/ Row 8
MARY: yea, core work is helpful
WARMUP: quick warmup
THE THANG:
Mosey to other parking lot
3 laps- 10 or 20 reps depending on if it’s single or double-handed
First lap-Overhead carry
1st corner- Cleans
2nd – Skull crushers
3rd- Squat thrusters
4th- Halos (both directions)
2nd lap-MOT- Farmer carry
1st- Bent over rows
2nd- Curls
3rd – Tricep extensions
4th- Swings
3rd lap- MOT- Bear Crawl Drags
1st – pull throughs
2nd -Flutter press
3rd -Overhead press
4th- ran out of time
MARY: no time
ANNOUNCEMENTS: bethel, lots of Saturday events
COT:
Yes
WARMUP:
Side straddle hop
Imperial walker
Mountain climber
Imperial Walker
Merkin
Downward dog
Honeymooner
THE THANG:
Dora
300 Squats
200 Dry Docks
100 Lunges
50 Burpees
Mosey to Farm Haus Hill
Bear crawl up hill
MARY:
Done
ANNOUNCEMENTS:
Trash pickup
Bethel Men’s Shelter
Rock Hill Anniversary
Jaeger
Cannoli Run
Help in Rock Hill
COT:
Family health issues
Men’s Health
WARMUP: None
THE THANG:
Kingsley loop as published in the preblast
MARY: Never showed
ANNOUNCEMENTS:
– trash pickup 4/27
– Rock hill convergence 5/4
– Jaeger 5/11
– Cannoli Run 5/18
COT:
Marriages
Mental health
Families
Kids
Injuries
WARMUP: N/A
THE THANG: Straight up the middle of Massey
MARY: N/A
ANNOUNCEMENTS: Where are all the spoons going?!
COT: Prayers for the kids proving us wrong, teachers as they finish out the year
WARMUP: SSH, Windmills, Cherry pickers, merkins
THE THANG: Partner work: count is 300; Big Boys, Chest Press, one arm overhead press, 100 count tricep extensions & LBC’s
MARY: no time
ANNOUNCEMENTS: HIM Camp, read your newsletter
COT: Prayers for all things mentioned and unspoken
WARMUP: Yes – Mosey stretch SSH, Squats, Merks, Cherry Pickers, Nightclubs.
THE THANG: Crazy 8s ( Squats, Merks, and BBs) Followed by a ladder that started with Reps of 5 Bomb Jax, adding one rep at the next 5 rungs of the ladder ( Diamond Merks, Donkey Kicks, BBS, Plankjacks, and….Liberty Bibberty 7s which included BearCrawl as mode of transportation.
MARY: yes- 3 min pass the exercise around the circle
ANNOUNCEMENTS:
COT: Shovel Flag hand off Bushwood to Liberty Bibberty!!
Review F3 mission statement and core principles
WARMUP:
SSH, Windmills, Morrocon NC, Strawberry Pickers, and Broga Stretches
THE THANG:
Stage 1: 100 kettlebell swings OYO
Stage 2: 5 rounds of hill work at football stadium entrance:
Round 1: 10 Man-Makers and mosey up the hill with kettlebell for 10 Goblet Squats at the top. Mosey back down to the bottom.
Round 2: 10 Man-Makers and mosey up the hill with kettlebell for 20 total lunges with kettlebell at the top. Mosey back down to the bottom.
Round 3: 10 Man-Makers and mosey up the hill with kettlebell for 30 Chest Press at the top. Mosey back down to the bottom.
Round 4: 5 Man-Makers and mosey up the hill with kettlebell for 40 total Bent over rows at the top. Mosey back down to the bottom.
Round 5: 5 Man-Makers and mosey up the hill with kettlebell for 50 Deadlifts at the top. Mosey back down to the bottom.
MARY: Didn’t have time
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises