WARMUP: Set our watches
THE THANG:
Run through neighborhood to Forest do a couple loops and run back
MARY:
Stretch a little
ANNOUNCEMENTS:
Read newsletter
COT:
Pray often and be kind and rewind
WARMUP: Mosey around the parking lot.
20 SSH, 10 Hillbilly Walkers, 10 M. Knight Clubs
THE THANG:
Round 1:
20 EA. Merkins: Run to end of lot and do 3 Burpees
20 EA. Squats: Run to end of lot and do 3 Burpees
20 EA. Mountain Climbers: Run to end of lot and do 3 Burpees
20 EA. Flutters: Run to end of lot and do 3 Burpees
Round 2
18 EA. Merkins: Run to end of lot and do 3 Burpees
18 EA. Squats: Run to end of lot and do 3 Burpees
18 EA. Mountain Climbers: Run to end of lot and do 3 Burpees
18 EA. Flutters: Run to end of lot and do 3 Burpees
**each round reduce reps by 2**
We made it to 6 before we ran out of time.
MARY:
ANNOUNCEMENTS: Safe Travels for Ft. Mill Band Students, Prayers and support for schools, parents, and leadership. Hope we have plenty of healthy runners this weekend.
COT:
This was the first time Qing at TC Elem. Not the closest sight for me. Started with a mosey around the back with a couple stops for SSH, stretch, IW, HW more mosey. Get to bus drop off area for more warm up MNC, O/H Clap, merkin and Peter Parker. I came by earlier and dropped off sand bags and station cards.
We had 4 stations with 4 rounds. The thang was do each exercise for 1min and then move to the next station. Complete 4 stations = 1 Round. After each round a lap around the bus parking lot.
Round Sta 1. 2. 3. 4
1 – Curls. Merkin. Dips. LBC
2 – O/H Press. WAM. MH. Plank Jacks
3 – Curl/Hold. Diamond. Calf Raise. Plank Tucks
4 – Squat. CDD. SSH. Flutter
Mosey with bags back to front of school for Mary. Closed out with COT.
Thanks Maximus for the opportunity to lead and share the sandbags from an old AO “Normandy”. AO was an original at the complex and had a mix of Indian Land and FM guys. That is where my F3 journey started 10yrs.
Rebel out
WARMUP: just ran around the school and then took a bonus lap around the long loop….. people were questioning whether this was a running AO. Small circle: Windmills, Slow Low Squats, Merkins, Mountain climbers, Merkins, Mountain Climbers, Morracan Night Clubs, Squats, Seal jacks
THE THANG: Ran to end of parking lot and made make shift basketball court for the purposes of line drills (formally known as Suicides). We ran 50% and then did an exercise. We continued to do this until I ran out of things to do and the clock got close to 6. We finished with a “full” parking lot line drill and a circle for some stretches to cool down. Everyone enjoyed the Burpees and the fact we were as slow as our brothers.
MARY: Too good at time management to need this…
ANNOUNCEMENTS: Bethel Men’s, Dam to Dam, probably something else…
COT: Prayers for children in our schools, marriages
WARMUP:
THE THANG: road runners, ruckers, trail runners
MARY:
ANNOUNCEMENTS: trash pick up
COT: closed in prayer
WARMUP: N/A
THE THANG: 5 miler
MARY: N/A
ANNOUNCEMENTS: read your newsletter
COT: prayers for Vuvu’s family due to the loss of a family member
14 Pax ran the newly added Assassins loop by his house for 1,2 or 3 loops.
Dont forget our Fall Fundraising Campaign
https://givebutter.com/damtodam
WARMUP: dynamic and regular warm-up exercises
THE THANG: mosey to hill. 1 at bottom bear crawl up hill 9 at top squats at bottom CDD at top. 2/8, 3/7, you get the picture. Mosey to parking lot. 4 exercises merkins, big boy, mtn climbers, ssh. Start at 22 drop 1 each round work until time runs out we got down to 14. Started at 22 to remeber and think about the average number of veterans that take their life each day.
MARY:
ANNOUNCEMENTS: chili/ cornhole at forest hill church Thursday night. Poker tournament Saturday night in Springfield.
Prayers- marriages, addictions, pray for Solos brother Adam who has 4 daughters at home 1 is newborn and he has to prepare to deploy right after Christmas. He is in the Army.
COT:
It was a cool crisp morning in the Fort but fear not, the mumble chatter kept us warm.
Quick warm up and we mosey 10 feet over to the field behind the AO.
Gave a quick history of the founding of the US Naval Academy by historian, educator, and secretary of The Navy George Bancroft. It was founded on 10/10/1845 in Annapolis Maryland to improve unsatisfactory methods of instructing midshipmen.
Thang:
10 Burpees (October)/10 Flutter (10th Day)/18 Squats & 45 Monkey Humpers (year of pain). Mode of transportation was a Yog (Soft J).
We did:
– 80 Burpees
– 60 Flutters
– 72 Squats
– 90 Monkey Humpers
Moseyed across the street to the hill of pain for some 7’s with a bear crawl as the mode of transportation.
– 6 Kraken Burpees
– 1 V-Up
Back to COT for announcements, prayers, and praises.
-JWOW
WARMUP: Mosey to Bank. 5 burpees OYO, 24 SSH, Mosey to Brayden
THE THANG: Brayden Loops. Start with 5 burpees. 10 Squats, 15 flutters, double count, half way through loop 10 merkins, finish loop. Rinse and repeat until time. 4 miles
MARY:
ANNOUNCEMENTS:
COT: