WARMUP:
THE THANG: we head over the Whithegrove throught the FC and CR school and hit a brand new pave trail. Everybody one got at least 4.5 miles.
MARY:
ANNOUNCEMENTS:
COT:
We toured the grounds of Redstone and performed multiple exercises repeatedly for 45 minutes.
ANNOUNCEMENTS were made and we end with COT!!
WARMUP:
– Stayed in the car until 5:15am
THE THANG:
– Neff Ct to Dudley to Felts to Callahan and return
MARY:
ANNOUNCEMENTS:
COT:
– Prayers for the people out in the cold
– Try and make someone smile
Noticeably absent was Deep Dish
– partner sit ups, farmer carries, back to back passes
– 5 rounds of 10 curls, 10 tri, 10 swings
lots of mumberchatter, yall should incorporate more f2 into life. its not just about working out
Word from the Bird:
3 zones and 3 types of people attend F3. We all have a reason and none is more valid than the other. Some guys are there to work out, others to talk none stop for 45 minutes straight, …. then there is the third group. This group endures your hard charging can do workout attitude, and the guy that never shuts up. Why do they do this?
They do it for the 20 seconds in COT they get to speak their heart and mind. It may be the only opportunity they get that day or week to share something in a safe space.
Don’t sleep on the importance of this guy because he isn’t sleeping on your importance. I also ask to honor this guy and his time. He dealt with all your shit for 45 minutes so give him his 30 seconds. You don’t have to speak, just listen.
That is enough.
WARMUP: Nope – it’s a running AO
THE THANG: Run into Massey for 4-5 miles – Neff Ct to Dudley to Felts to Kingsbottom and back.
MARY: Nope – it’s a running AO
ANNOUNCEMENTS: always
COT: 5th core principle
It was great to get a yog in on the east side and not get lost (thanks for the fellowship Time Machine).
Vuvu and Farmers Only are still fast and Grout has joined in their fast nonsense.
12 in the cold means choosing the tougher thing. Thanks for the opportunity Time Machine.
:eye:
WARMUP: SSH, Merkins, Cherry Pickers, Yogging, Shuffles
THE THANG: Indian run to tennis courts, AMRAP 10 minute circuit of 20 step ups, 20 dips and 15 derkins. At the 10 minute mark hold a Dank (downward plank). Nur and mosey to front of school for 6 inches until 6 comes in. mosey to the band lot for 50 yd bear crawl then 50 yd lunge walk. Big boys OYO until 6 comes in. Mosey over to the wall for calf raise wall sits then balls-to-tha-wall. Afterwards run up the hill to the main road twice. First time 74% second AYG. mosey back to COT.
MARY: Missing
ANNOUNCEMENTS: Christmas Party, Break the Dam, Bethel, Newsletter
COT:
Warmup
SSH
Imp Walkers
HB Walkers
Low slow squat
Merkin
Broga
Bear crawl Indian run – 6 does 5 flutters
Subdivisions
Cocaine bear crawls
Lunge Walk
Compounding SSH
Duck Walk with compounding squats
Dora
50 CDD
75 SSH
100 Big Boys
125 Flutters
Card Draw Wild Card Mary
COT
Announcements
Break the Dam
Prayers and praises
Family
Patience
WARMUP: light stretching
THE THANG: we ran through dominion bridge, taking the high line to avoid the large hill (I felt like having a flat run today). Exit the neighborhood on whites and turn left – follow to the waterside roundabout and turn right. Follow that road to the first roundabout. This is the turn around point for a little over 4 miles. Pax modified to make the route longer or shorter, and some added in the dominion bridge hill just for fun. Some of us also are taking a wait a see approach with the Clemson rehiring of Chad morris as their OC, despite the Deja-vuness of it all.
MARY:
ANNOUNCEMENTS: break the dam everyone – tshirt deadline approaching. Also Massey blood drive this weekend
COT:
WARMUP: Nada
THE THANG: Run from Blue Smokehouse down Doby’s and take a left on Fairway Dr. Run until that ends, head back to Blue.
MARY:
ANNOUNCEMENTS: Blood drive in Massey on 1/10, Break the Dam is on 1/31!
COT:
It was a beautiful morn at The Americal Jackal, the mumble chatter was off the charts. All the Q could do to dodge haymakers was lean into it and say thank you sir many I have another.
We ran down to the track for the longest 4 corners EVER! There was a dispute of if there really are corners on a circular track, but that is purely semantics.
I chose the number 8 for no particular reason other than 12 was too many and 6 was too few. It’s science.
Corner 1: 8 Merkins
Corner 2: 8 Squats
Corner 3: 8 Flutters
Corner 4: 8 Burpees
Mode of transport on the curved part of the track was lunges, karaoke, and nurring. Mode of transport on the straight aways was fast paced running.
I would like to say we did all of them, but we only got 6 laps in. So maybe 6 wasn’t too few after all.
We Native American ran back to COT for some Mary, announcement, prayers and praises.
JWow