WARMUP: 10 SSH, 10 slow SSH, 10 fast SSH
THE THANG: James Giberson WOD & The Bert WOD
MARY: ain’t nobody got time for that
ANNOUNCEMENTS: blood drive, upcoming CSAUP
COT: prayers for health and praises for Jesus
Scheduled route was as follows:
Run through downtown FM toward Hardee’s.
Continue toward CVS
Right on Banks
Right on Archer
Back toward COT
4.5 miles
Turn on Forest before Banks to get 3.5
WARMUP: Mosey to the roundabout for some COP fun — mtn climbers, Parker Peter, SSH, IW, HW, Carioca, burpees
THE THANG: Mosey to one of those Hawaiian names side streets
Plank series on a side street
Mosey to cul de sac on right and continue down to the golf course for a
Jacob’s ladder (jumping lunges at bottom, 3-way calf raises at top)
Mosey back home
Handoff to Trucker
Back on the mosey train (somewhat surprisingly) over to that nasty neighborhood hill right off the park entrance (oh no!) down to the bottom
10 Merkins
Nur to the top
10 LBCs
rinse and repeat for 3 rounds
(The Suck got very real by this point!)
Pearls on a strong out past the tennis courts to the short wall by the golf course with several stops for LBCs, merkins, flutters, dips, derkins, etc. Same drill on the return to the firehouse for more of the same, then a continuation on the path around Runde with stops for pain and a final sprint home.
ANNOUNCEMENTS:
Swamp and Quagmire relocations coming this week.
QSource mtg returning 6/21 at Baxter Starbucks after workouts
F3 Dads starting 6/11 for 4 weeks at WEP at 0900
COT:
The spirit of Band Camp was with us front he start as YHC mistake preferred to Backdraft as BC — that only fired up BD to prove himself, and he did, coming in as king ong with Fishstix. nice work!
Great to Q with BAOPS OG Trucker! for the record, I told him I would focus on cardio, hills and legs so he could cover the rest of the body. He did cover the rest but not without giving us all a real beating of the hill, cardio and leg flavor. nice work!
great to have Masterpiece in the gloom after a long stretch off. T-claps to Decibel for getting him back out. great to have MP’s EH of Paint Can put for his first Alcatraz rodeo — great job pushing through a tough morning!
Thx to Skipper for the invite and the leadership at Alcatraz!
The Thing:
We had 4 or 5 in prep for Ragnar head out on the trails. Most everyone else headed to Wally World. Flat Tire reminded the Pax to pickup relief supplies while at Walmart for the team headed to Florida. Our prayers are with them and the people they will touch while helping out in the disaster area.
COT:
We finished up with a ball of man.
Prayers and Praises – All kinds of praises and prayers today. Family, marriage, health, Irma, the F3 Columbia mission team diverted to Florida, kids in school, etc…
It was a pleasure running with these guys!
18 Men came to The Yard and it was crazy Hot
YHC did short mosey to COP
We did some stuff with the Dice of Pain and got loose
We then moseyed to the playground and found a whole new area that looked like fun, so we did some dips and swing crunches
Moseyed back around the school and did some wall sit and shoulder presses
We ran through the jungle gym to have some fun, while PAX were planking.
At this point we were dripping wet. IT was a soppy mess out there.
Mosey to the long drive and good news was we were in the shade
we hit every light pole all the way down doing the exercises on the ground and did same all the way back. Ran over the normal 7:50 mark but everyone was cool with it.
Mosey to COT and did a couple ab exercises then namarama.
The PAX finished strong in the muggy heat.
Our man Gilligan wanted to take off, but a couple of HIMs, Freon and Old Bay hung with the man and he finished. Gilligan shared with us that he is not the most fit guy but wants fellowship. We prayed for Gilligan, who in own words is not spiritual, and said we all have been there. We all need fellowship and we are trying to figure this life out together. I know I’m better today because of the PAX and that is why we need to continue to EH and help more guys realize what they are missing. #morethanaworkout
Cake Boss out!