WARMUP:
– SSH / WM / IW
THE THANG:
– modified 4-corners in back parking lot (sandbags, bells, wheel, tire), lunges as MoT, sandbags as timer.
– Jack Webb with ruck: 1/4: merkins+OH claps
MARY:
– man-makers in cadence
ANNOUNCEMENTS:
– read your newsletter
– sign-up for our upcoming and cool CSAUP’s!
COT:
– pray for UHaul and his family
WARMUP:
THE THANG: the route that was called took us down munn to harris(r), to Sutton view neighborhood. Go all the way through the neighborhood, cross Sutton and head down Sutton view rd into mason’s bend. At the end is Sutton view, turn left, take first right, follow to the end, turn left up towards the main mason’s bend rd. Turn left there and head for home. Pax were encouraged to add loops in Kingsley if they wanted more mileage. Very hilly route, this (over 500 ft of climb)
MARY:
ANNOUNCEMENTS:
COT: stay safe out there
WARMUP: Yes. Even did some merkins with our feet elevated as part of it. Guys were not happy.
THE THANG: Ran over to the old America Jackal grounds. Did some string of pearls around the school including: Bulgarian Split Squats, Toy Soliders, Bear Crawls, Rugby Sprints, a moment of 4 corners (merkins, squats, lunges, burpees).
Finally got to the field for Red Barcetta: https://f3thefort.com/2020/02/18/red-barchetta-test-drive/
100 yards & 100 SSH
75 yards & 75 mountain climbers
50 yards & 50 LBCs
25 yards & 25 merkins
10 yards & 10 burpees
Didn’t quite have time to work our way back up, but we got past the burpees, merkins, and LBCs.
MARY: Imperial Squat Walkers instead
ANNOUNCEMENTS: Read the newsletter. You can find it from the homepage
COT: was held
WARMUP:
6ish Runners took off in da gloom
14 PAX moseyed to pharmacy lot for some COP
Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees
THE THANG:
Moseyed to town hall wall for some partner wall pull ups while partner was bear crawling parking lot
Switch out and two rounds
While wall sitting each PAX did one burpees in sequence
Mosey to WEP top lot
6 exercises 30 seconds as many reps as possible
Merkins
Flutters
Dry docks
Freddys
Shoulder taps
LBCs
Mosey to pavilion
Partner dos exercises while other partner take lap around pavilion
Burpees
Squat jumps
Monkey humpers
Reverse course and do everything again
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: mosey to the church of god parking lot where the pax did a few Freddy mercuries while they waited for the six (me) to arrive.
From there we did the cross workout. Run out to one of four points and then back to the middle. Each time we arrived at a point, we did 20 flutters (count one leg only), and each time we arrived back to the center, we did 12 merkins. The four outer points were the parking lot at the top of the hill, the small lot across from the old police station, the lot at the top of Monroe white st where the old town hall (and the old phone company) is, and the intersection of confederate and Forrest st.
One wrinkle was coming back from the Forrest street point, we climbed the stairs of the church of god activity building and did 12 derkins with the aid of their picnic tables
Mileage requirements for the morning were exceeded
MARY:
ANNOUNCEMENTS: lots going on life of f3
COT: lots going on the life of the pax
A litte Q-fusion this morning at <#C02PK4V7WLV>. I noticed several Pax running around the AO before kick-off time. Most getting some extra miles before the Dam to Dam relay. I noticed <@U5Y5JA02G> running and I thought I had seen his name of the Q Line-up for the Catawba Ridge AO (whatever the new name is).
After clearing up the Q-Fusion, we started with a mosey around the parking lot. We stopped a few times for Toy Soldiers, Butt Kickers, and Knees to Chest. we made our way to the band parking lot for the first phase:
– Bear crawl out to 10, 2 burpees, crawl bear back to start
– Bear crawl out to 20, 4 burpees, crawl bear back to start
– Bear crawl out to 30, 6 burpees, crawl bear back to start
– Bear crawl out to 40, 8 burpees, crawl bear back to start
– Bear crawl out to 50, 10 burpees, run back to start
Next, same markers, except run out, 10 SSH (+10 each marker), Nur back to start.
Last set, same marker, run, 10 squats, nur back to start.
Next, we moseyed to pull-up bars. 5s – 1 pull up, 4 squat thrusters, increase pulls +1, decrease squats -1
Rinse and Repeat
Finished off with a Jack Webb
Good to see some new faces. we had a out of town visitor and a Kotter.
Great job guys
WARMUP: Nope
THE THANG:
Every stop = 10 Merkins, 10 Dry Docks, 15 Squat Jumps, 20 LBCs
– Cross street turn right, head to Towne Tavern parking lot
– Continue to Enterprise Rent-a-Car
– Continue to My Eye Dr
– Continue to CVS
– Left just before Burger King – continue to Holiday Inn Express
– Turn left – head to Forest Hill/Armory
– Head back the way we came
– Stops or no stops depending on time
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter. Or don’t. It’s up to you.
COT: The 5th Core Principle
Don’t worry, stats are intact.
Backblasts are rarely read, and arguably aren’t serving the purpose they once did. Is that good? Bad? Neutral? They do serve a purpose, though, and so I will do it. Sort of.
AO: <#C02PN44SHNF>
COUNT: low 20s
– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats
cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.
– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats
cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.
WARMUP: lap around the lot. IW/HW/SSH
THE THANG: 4 corners – 3 exercises each corner with MOT in between. Increasing reps after all 4 corners, rinse and repeat
MARY: N/A
ANNOUNCEMENTS: break the dam
COT: prayers and praises