WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: The location was at FMHS stadium, 1,000 bench step-ups with a rucksack on our back in honor of soldier Chad Wilkerson and all those men and women who suffer from PTSD. All 14 pax completed it.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
31 IC SSH
THE THANG:
Moseyed up the Massey St Hill to the parking lot.
Counted off into 3 groups to engage in a DORA style workout.
50 Merkins, 100 BBs, & 150 squats per pax in your team. As the group completes the exercise, a pax runs down the hill and back. Swap out till all reps are done.
Moseyed over to the parking lot behind Springs Global on McCammon St for another DORA style. Maintaining the same group,
25 half burpees (down to merkin and back up stopping at the squat position as 1 rep), 50 Mike Tyson’s, 100 LBCs. 1 pax from each group runs to the end of the parking lot and back. Swap out till reps are completed.
Headed over to the parking lot with the big wall by Pike for some wall sits and merkins. Lined up on the wall, and from the outside in, each pax would do 10 merkins then back on to the wall. Once we got to the center, repeat going back to the ends.
Headed over to COT to wrap up with 10 burpees OYO
MARY: had a little lamb?
ANNOUNCEMENTS: NEWSLETTER
WARMUP:
Mosey to the track
50 SSH IC
So in honor of Veterans Day I created a custom WOD in honor of my father Sgt Major Horace Pysher.
The reps are indicative of the units he’s served in throughout his career.
The Sergeant Major:
28 Burpees
1 mile run
28 Burpees
56 Big Boy Sit-ups
1 mile run
28 Burpees
56 Big Boy Sit-ups
112 HR Merkins
1 mile run
28 Burpees
All told it’s 3 miles + 112 burpees Sit-ups and Merkins.
(As we got to the end I offered a 200yrd bear crawl as a substitute to the 112 HR Merkins. )
Great push by all …Harry Carry was the #king of the day! 👊
Thanks to all who showed this morning and to all veterans for your service!
WARMUP: layout the route backwards that what we done before
THE THANG: run to the schools, then Nims Valley, the back side of White Grove. Some ran 4.5, some ran over 5mi.
ANNOUNCEMENTS: Bethel, Shooting, Foundraisers
COT:prayers and prayces for families, specially kids.
WARMUP:
• Side Straddle Hops – 20
• Windmills- 10
• Imp Walkers – 10
• Merkins – 10 double
• Mtn Climbers – 10 double
THE THANG:
Indian Run through parking lot to the Covered breezeway: person in rear sprints up front:
• 5 clap jump burpees (Belchers?)
• Squat in a row, Each person does 2 burpees all the way down the line.
• 20 Step-ups OYO
• Dying Cockroaches – 10 double
• LBCs – 10 double
Mosey to the wall:
• Balls to the wall with counts
• Wall Sits – Arms out– Hold for 10 count
• Recite the F3 Mission
• Recite the F3 Credo
Mosey to Cafeteria tables:
Partner work with one person running to the 3rd lamp post while the other did the following. Then switch.
• Dips
• Derkins
• taint crushers (butt touch squats)
• incline merkins
• Carolina Dry dock till the 6 came in
Mosey to pull-up bars:
One partner runs the bottom of the parking lot hill and does 3 burpees while their partner does pull-ups AMRAP. Switch off 2X.
Mosey to the bottom parking lot:
• One partner runs the length of the parking lot and back while the other does merkins, LBCs, American hammers AMRAP. Switch off for each exercise.
• Flutters till the 6 came in.
• Overhead claps- 2 count 30X
Mosey back to the flag
MARY:
• Low slow squats
• Peter Parkers
• J-Los
• Indian Run around the parking lot
ANNOUNCEMENTS: Lots of 2nd F happenings. Read your news letter.
COT: Prayers for mental heath, People in need around the world, Family, and the kids that are trick or treating tonight.
WARMUP: mossy to playground for SSH, IW, HW, merkins
THE THANG: Each PAX completed 10 pull-ups then ran the path. For round 1, 15 merkins at each swing. Complete another 10 pull-ups and repeat path with 20 LBCs at each swing. Complete another 10 pull-ups and repeat path with 15 squats. Wrap it up with 10 pull-ups. Not sure Dark Helmet completed pull-ups or proper merkins since he was in the dark the entire time. Slapshot was leader as he’s trying to encourage PSU football team to whip up on that school to the south (No Pusher that doesn’t mean South Carolina) – Ohio State. Maximus wore the new NC State colors orange for his failed bet on them beating Clemson (but the ACC is a basketball conference not football conference 🤷♂️). Band camp never stops pushing PAX and Kermit is still in cloud 9 for Tennessee (the real orange) for beating the other school to the south (again, not South Carolina nor Georgia). Bobber even posted and complained that the monkey bars were wet (isn’t he a fisherman? Aren’t they always wet?)
MARY:
ANNOUNCEMENTS: skeet shooting sign ups!! Shower curtain collecting coats
COT: prayers for Shower Curtain continued healing, balance – even better harmony.
WARMUP: Only if you showed up early.
THE THANG: The MURPH (in honor of Lt. Michael P. Murphy)
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
MARY: Yes – Led by those that finished with time to spare.
ANNOUNCEMENTS: Shieldlock challenge and various other happenings found in your weekly newsletter.
COT: It happened and was important for the 16 of us in that B.O.M.
WARMUP: Ran downtown loop, planked at Drug Store and stretched
THE THANG: : Pike’s 10 Derkins, 10 dips, run to wall. Repeatx3. Run to Postoffice, Plank. Run to cross street that is shaped like a semi circle. 10 merkins at top, 20 LBCs at bottom, 10 merkins at top. Repeato untill 5:55- run back to COT. Leaders got 4miles
YHC tried to Q in September and missed the opportunity due to concentrica demands. Last week, DR. This week, finally!
It is Chad season, so we put in some step ups after a coupon ruck, followed by Farmer Carries vanity muscle work.
Step Up Work:
30 minute EMOM (:40 work/:20 rest)
Vanity Work:
1 Pax Farmer Carry out/back with Jerry Cans
Rest of Pax do one movement, rotate, repeat
OH Press
Bent Over Rows
Ruck Curls
OH Hold
Ruck Swings
Stretch it out.
Moleskine:
Kaiser mentioned life is in seasons – which is very true. To be able to realize the seasonal transition is another level of awareness. My prayer is that God will reveal those seasons and the changes to us so we can better lead our families.
Announcements:
Dam2Dam fundraising season is in full effect. Check out your newsletter or hit up Boss Hogg to learn more.
COT:
Praise/prayers for Divac’s second child in his wife’s womb – coming May 2023.
Other prayers meant for COT.
Thanks, Divac, for persisting for my Q – appreciate you.
Punch List out.