WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: running
THE THANG: Festivus
MARY: airing of Grievance
ANNOUNCEMENTS:
COT:
WARMUP:
The pledge of allegiance
THE THANG:
Run to old Hardee’s parking lot
Provide directions to Pax to run right side zipper.
At each end 10 merkins and 10 squats
Run back to COT
3 miles
100 merkins
100 squats
Most got more than 3 and more reps since they are fast.
Approximately 130 reps of each plus other stuff at the end.
MARY:
ANNOUNCEMENTS:
COT:
THE MEN: 4 HIM (Highly Impressive Men)
The Pre-Game (Warm-O-Rama) Four brave souls gathered at TCE to see if their knees still worked. After a brisk air-sniffing session, we jumped into the basics.
30 Side Straddle Hops: Proving that rhythmic clapping is still the hardest part of any workout.
20 Imperial Walkers: Standing tall like royalty.
20 Hill Billy Walkers: Standing tall like… well, royalty’s distant cousins from the woods.
15 Windmills: Reaching for our toes and wondering when they got so far away.
20 Moroccan Nightclubs: We didn’t have the strobe lights or the overpriced drinks, but our shoulders were definitely feeling the rhythm.
The Thang
The Long Walk of Shame Gain, We covered 2.7 miles of TCE territory. The rucks were heavy, the conversation was light, and the pace was just fast enough to outrun our responsibilities but not fast enough to outrun the burn.
To ensure we couldn’t walk up stairs for the next 24 hours, we stopped for 4 intervals of leg-torture:
25 Low Slow Squats: Because if you don’t go low, did it even happen? (Our glutes said yes, it happened).
20 Lunges: A graceful display of 4 men trying not to tip over sideways like falling Jenga towers.
20 Calf Raises: For that “I definitely do CrossFit” look in our high socks.
The Mary:
Cuddling with Rucks We finished by getting intimate with our gear. Nothing says “I love you” like 30+ lbs of metal pressing against your sternum.
While doing Ruck Chest Press: Pushing our problems away, one rep at a time,
10 LBCs: (Little Baby Crunches, for the Big Baby Men).
10 Big Boys: Gravity was the clear winner here.
10 Box Cutters: Slicing through the air with all the precision of a dull butter knife.
10 Flutter Kicks: Splashy!
Announcement & COT:
Newsletter Items, upcoming events.
We survived. We rucked. We conquered.
WARMUP: 2x loops on campus waiting for <@U03DS2K4BL3> thinking he might think <#C02QBPVDDQ8> started at 5:15 instead of 5:00
THE THANG: Ruck to <@U5CESTA4R>’s office across from TC Fire on Stonecrest.. some incline Merkins on the guardrails, a mess of OH press with our rucks and some LBCs just so we could say we saw a girl in a string bikini top at the gym
MARY: She works out at Planet Fitness
ANNOUNCEMENTS: Break the Dam, May Ruck CSAUP, Dan to Dam run
COT: Always
WARMUP:
Quick mosey
SSH
Windmill
Low slow squat
But kickers
Karaoke
Toy soldiers
Inch worm merkins
Soccer hips
THE THANG:
Handed off to Spider-Man for a terrible idea
Mosey to back hill
Start at bottom and run up one side to first tree do one burpee
Run down and go up the other side to same tree for 2 merkins
Run back down and up the other side to the second tree for 2 burpees. Then back down and up the other side for 4 merkins.
Repeat this until we got to 10 burpees and 20 merkins.
Once we were smoked YHC took back over and we moseyed down to the back side of the baseball fields for some ab work.
On your six with feet on the wall
Big boy sit up
Pretzel right side
Pretzel left side
Penguin
Wall taps focusing on keeping core tight
Finished with a round of dirty Myrtle
Mosey to COT for some Broga and Superman’s
MARY:
ANNOUNCEMENTS:
COT:
A lot was shared and this is what makes F3 special. I appreciate everyone of the men that stood in the circle this morning as I shared my struggles. Don’t go through this alone.
WARMUP: Run to hill @Gold Hill Elementary and did 15 SSH
THE THANG: 10 prisoner squats 10 big boys 10 merkins at every light pole up hit every light pole down w each 3 set exercise.
MARY: running back to COT
ANNOUNCEMENTS: Dam Bar, boat show per Mark Nestle
COT: what happens stays
3 started out “bad idea” Saturday with a pre-run at 530. Rolloff shot for the stars (collusseum) and landed on the moon (IR). Fishstix decided a pre- ruck would be in his best interest (expected the Q to bring a moderate).
Rain started picking up right at 630
WARMUP: disclaimer and yog up near pullup bars. Settle in under the cedar tree like a bunch of wild animals trying to stay out of the rain. IC exercises including 16 reps of SSH, WM, IW, MNC, Shoulder taps, Mtn Climbers
THE THANG: Run to windjammer park and back with stops every 1/4 mile for squats and merkins – pyramid style. Al Gore until 6 gets in then begin exercises reps- 5, 10, 15, 20, 25, 30, 30, 25, 20, 15, 10, 5
Added 10 burpees at windjammer park for good measure
MARY: more burpees, MNC, IWs etc
ANNOUNCEMENTS: newsletter
COT: yup
Lots of 6-7 references this morning – fishstix is wondering what the kids are gonna do when they learn about 6-9. It was that kind of morning…
WARMUP: Run the entirety of the larger Teeter/Stockade lot then NUR up and back the main straightaway.
THE THANG: Run to the circle at Stockbridge at the entrance to the apartments.
25 Squats & 25 Peter Parkers I/C
Run to Grant Farm Drive (past the next apartment circle)
25 half-squats (top of the squat) & 25 Flutters (I/C)
Lunge walk up the hill to the fire department
25 half-squats (bottom of the squat) & 25 American Hammers (I/C)
Run to HWY 160 and turn right to Stockbridge and into Grace Church
25 Straight-Leg Dead Lifts & 25 Leg Lifts
Reverse lunge walk length of parking lot & forward lunge walk back.
Run this parking lot twice and 25 V-Ups at the end.
Run back to COT.
MARY: See above
ANNOUNCEMENTS:
COT: 5th Core Principle
WARMUP: mosey to bank Moroccan night club, cherry pickers, windmill, downward dog, honey mooner
THE THANG: hill repeats with 4 station 1st 10 x merkins, 10 flutters, 2nd 10 x merkins 10 box cutters, 3rd 10 wide arm merkins, 10 freddy mercurial, 4 10 x lbc 10 x squats. Last hill indian run last man 3 merkins
MARY: none
ANNOUNCEMENTS: bethel, 8 blocker on Saturday
COT: thankful for opportunity