Tag: Mainframe

Walmart Run

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THE THANG:
Trail Route
Ruckers
Road Route was a round-trip run to Walmart not for a honey do list which was around 4.5+ miles, shorter route was a little past the post office
ANNOUNCEMENTS: Christmas Party, Volunteers to help out in WNC.
COT: Prayers for people impacted by storms

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Turn the lights on and we had no lights

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WARMUP: rucks on and move it
THE THANG: Took a stroll to heart attack hill and we didn’t bring lights. And it was very dark.

When we made it to the top of the hill, we took our rucks off for some in cadence shoulder presses. Once we completed the shoulder presses, every single light at the house we were outside of came on and that was our ticket to leave.

Rucked then back to the school for another set of shoulder presses. Then around the school for lap, then another set of shoulder presses.
MARY: couple sets of flutters
ANNOUNCEMENTS: of course
COT: definitely

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No Run Broga

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Kick things off with a brief story thanks to Destiny‘s text message. We only had one rule today no running anyone who ran would have to do a Burpee. Flounder was the only taker the bury that is
We did a brief broga warm-up A few SSHs, mtn climbers, Peter, Parker, Parker, Peter, and a couple of walkers.
We did a brisk walk over to the rail next to Lowe’s for some additional broga and some dips, derkins, and irkins.
Another brisk walk down to the end of the building. It’s a little story time about a friend of mine I lost this past week and how we need to leave a legacy for those behind us.
we did a Dora with Merkins, squats, and LBC. Another brisk walk over to another area with a few more exercises and then back to COT for some. PAX ab lab.

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Clydestrails

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THE THANG: Pre-run optional then 6 hit Trails, 14 hit pavement
ANNOUNCEMENTS: Christmas Party, Cold Weather Drive for WNC, & Read your newsletter
COT: Ball of Man-Closing Prayer

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Still Tahn

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WARMUP: SSH, Windmills, IW, HW
THE THANG: We ran over to the Oakcrest Academy parking lot for a 2 man DORA 100 Mike Tysons – 200 Squats – 300 LBCs . Timer was running a lap around the parking lot.

We then ran back to the Harris Teeter lot. We ran a loop around the Harris Teeter Bldg. + annex, stopping every 1/4 of the full loop. 1 loop is ~ 0.33 miles where some got 4 laps in and everyone got in 3 laps. Excersises at each 1//4 were 10 burpees then 10 Squats, then 10 Merkins, then 10 Big Boys.
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Yinzers! Where was everyone?

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WARMUP: we did 45 minutes of wind mills. Drop the mic

Okay okay, we started with wind mills, SSH, and LSS

THE THANG: ran to Walgreens for 4 corners. 10 merkins, 20 LBCs, 30 squats, 40 flutters. 3 rounds. Mossy to Bare parking lot for 6 rounds of Rugby Sprints. Mossy to Lazy Day for 5 rounds of Mary, ran the parking lot, then 4 exercises on each minute to kill the last 6 minutes
MARY:
ANNOUNCEMENTS: support CRI for Helene and western NC, golf tournament end of Oct
COT: prayers for Bing, Florida, and western North Carolina

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Break from rucking

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I normally ruck on Tuesday so this was a nice change. Beautiful morning, temperatures are really great this time of year. Go time hit so quick disclaimer then yog down the main drive. Did some butt-kickers, high knees, and karaoke along the way. Circle of for some warm ups, normal fare but ended in mucho chesto (10 regular merkins, 10 wide arm, 10 diamond, 10 right stagger, 10 left stagger, 10 ranger) – arms are smoked after this. Jog to loop in front of school. Bear crawl length of parking spaces, jog to end for 10 bombjacks, jog to start of parking spaces, lung walk length of parking spaces, jog to end for 15 merkins, jog back to start of parking spaces. Rinse and repeat. Jog over to lot between schools. Leg pyramid: 10 plank Jack’s, 20 lunges, 30 mtn climbers, 40 squats, 50 seal Jack’s, 40 squats, 30 mtn climbers, 20 lunges, and 10 plank Jack’s. Short mosey around lot to shake legs out then over to benches. 15 dips, 10 box jumps, 15 dips, 8 box jumps, 15 incline merkins, 6 box jumps, 15 decline merkins, 4 box jumps, 15 dips, finish with 10 box jumps. Circle up, each PAX are doing lunges while one by one a PAX does 3 burpees. Went around the horn twice with that. Mosey back to cars to finish with a few mins of Mary. I think we hit everything today, nice work. Thx for the opportunity Barkley!

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Four Cowboys in the Gloom

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Four strong showed up to get it done at the Ranch this morning. After a quick disclaimer, we did slow mosey to pick up Sugar Bug who rolled in a minute late. Once we picked him up, we found a nice spot on the front lot for COP

THE THANG:
COP:
SSH x 20, Windmill x 10, Cherry Picker x 10, IW x 10/HW x 10, Merkin x 10/hold/Right-left arm and leg high hold/6″ hold. Low slow squat x 20. Mosey to the soccer field in front

Modified ST 400:
Round 1: Merkin x 15, Freddie Merc x 15, Squat x 15, Burpee x 15, lap around the soccer field.
Round 2: Diamond x 15, Flutter x 15, Alternate lung x 15, Burpee x 15, lap
Round 3: Wide arm x 15, Box Cutter x 15, Sumo squat x 15, Burpee x 15, lap
Round 4: Alt L/R merkin x 16, Hello Dolly x 15, Monkee Humper x 15, Burpee x 15, lap
Round 5: Hand release x 15, American Hammer x 15, Calf raise x 15, Burpee x 15, lap

MARY:
Circle up for mini-ABLAB
Boat and Canoe (5 extended holds)
Superman x 3

ANNOUNCEMENTS: F3 golf tourney in October, Bourbon tasting in Nov, Xmas party in Dec (read your newsletter)
COT: Prayers for all those affected by Hurricanes Helene and Milton.

We had a good crew today and the cool temps were a welcome start to the morning. I’ve done this workout enough times that I can do it on-the-fly with no planning. Normally it’s 20 reps of everything, but I had a long, physical day yesterday and decided to scale it back. Five rounds of 20 burpees scared me a little, but I’m confident the Pax could have pushed through it if they had to. This morning, we hit all the main muscle groups, the weather was perfect, and the Pax put in the hard work. It’s always a pleasure to be with the fine men of F3.

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