WARMUP:
THE THANG:
We ran 6ish miles and came back to COT
MARY:
ANNOUNCEMENTS:
ClaveBoss 5k/10k 12/23/23
0600 wheels up
COT:
WARMUP:
Nah
THE THANG: running with exercises
Three 1 mile circuits through Brayden
First round
5 perfect merkins
Second
5 jump squats
Third
Both perfect merkins jump squats
15 burpees at top of hill
MARY: yes
ANNOUNCEMENTS: yes
COT:yes
WARMUP: Wind Mills, Cherry Pickers, Imperial Walkers
THE THANG:
9 Pain Stations: 8 Reps of each x 4 Rounds
SB Curls
SB Bent Over Chest Rows
SB Dead Lifts
SB Clean Lifts w/Chest Press
SB Squat Jacks
Flutter Kicks w/SB over head
Sand Bag Throws
Reverse Lunges w/Side Rows on side of front legs
Bear Crawls w/SB
MARY: NONE
ANNOUNCEMENTS: Read Your Newsletter, Upcoming Tallawah Convergence, and December events coming up.
COT: What happens in COT, Stays in COT !!!
See the route posted in the comments below- 2 loops completed for almost 3.5 miles total. Majority of pax were given 2lb weights to hold in each hand. At each point of the “T”, pax completed 15 SSHs, 10 lunges (single count), and 5 burpees – all exercises completed whilst holding aforementioned weights. 10-12 sets completed.
WARMUP: we listened to the disclaimer from Poppins
THE THANG: we waddled to Sutton and back and discussed the 53+ miles Maximus did during the 12 hr Hagler event. The 31 miles YHC did during the Spartan Ultra. And the table that Badlands wrestled with that broke his knee. There was an Anchor man flyby.
MARY: we did do some merkins before nameArama
ANNOUNCEMENTS:
COT: greatful for F3 being nationwide to keep me accountable during work (mammon) trips.
Birdcage was supposed to Q, but due to his training schedule— YHC sat in instead.
WARMUP: yep, with some yoga.
T HE THANG: stolen from Old Bay
Mosey to light poles along back entrance for light pole accumulator exercise.
1 rep at 1st light pole
2 reps at 2nd
3 reps at 3rd…etc.
When first pax gets to 10th light pole (and does 10 reps), run back to first light pole and sweep the rest of the pax.
Rinse and repeat with following exercises.
1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Merkins
MARY: naw, instead we did Bearpees up to 20/5. Look it up in the exicon
ANNOUNCEMENTS: https://mailchi.mp/844d41eccef9/thefort-weekly-newsletter-1325706
COT: in the rain. Prayers specifically for the Salazar family and Esso’s mom
WARMUP: grabbed tools from truck
THE THANG: Ruck around the nature trail below the school. We also cleared two stumps from the trail and cut multiple roots that were problematic (greater than 4inches above surrounding trail surface or underside exposed.
MARY: gotta keep that core tight when swinging an ax
ANNOUNCEMENTS:
COT: always
WARMUP: ruck up
THE THANG: venture into the woods to get some fresh air and miles. Reviewed sermon from church and reflected on how God has called us to serve where we are currently and to not wait for the “perfect” opportunity.
MARY:
ANNOUNCEMENTS:
COT: always
Started off the Pre-Veterans day workout with some standard warmup exercises:
11 SSH IC
11 Windmills (steady pace)
11 SJ IC
11 MNC (IC)
11 Merkins (IC)
Stretch
11 Mnt Climbers (IC)
Mosey to Mavis Brakes (this was a nice long mosey across Gold Hill)
Planked up and waited for the 6.
In Plank I talked about the next portion of the workout. Something I like to call the “Sergeant Major”
In short, the rep counts reflect the different units my Dad (a Sgt. Major) served in during his lifetime.
The workout for today laid out like this…
28 Burpees
3 Laps around the parking lot of the school nearby
28 Burpees
56 LBC’s
3 Laps around the parking lot of the school nearby
28 Burpees
56 LBC’s
112 HR Merkins
3 more laps around the parking lot of the school nearby
Whenever you finished you went and picked up the 6.
After this we mosey’d back to COT with a few minutes to spare
Led a round of Mary..
22 Flutters IC
22 HD IC
22 FM IC
Pusher quickly picked up on why the rep count for this last portion of the exercise. The point was made that our gratitude for our veterans should be equaled by our concern for their mental health and a desire to help them in any way we can.
COT was another great example of why we all joined F3 and still come back. What was said, stays there but it was a lot of what I needed to hear that day.
Men I’m extremely thankful for the service and sacrifices of our veterans (my Father and Brother in law among others…)
Hope the example of service and sacrifice continues to inspire and push us all to be better leaders in our communities and lives.
Take care,
WARMUP:
First 7 minutes is to warm-up the way you like to/want to. Run, stretch, walk, yoga. Meet back here at 5:22.
THE THANG:
Cindy is your friend/date. Some things you will have to use her for, other things you will have to carry her, some times you will have to leave her behind.
10 cones = 10 stations
20 is the rep count.
1. 20 Burpee Block Jump Overs
(Carry Cindy to Station 2)
2. 20 Murder Bunnies
(Carry Cindy to Station 3)
3. 20 Thrusters
(Carry Cindy to Station 4)
4. 20 Combo Merkins
(Carry Cindy to Station 5)
5. 20 Curl Press
(Carry Cindy to Station 6)
6. 20 Vertical Block Windshield Wiper
(Carry Cindy to Station 7)
7. 20 Cindy Swings
(Carry Cindy to Station 8)
8. 20 Overhead Squat
(Carry Cindy to Station 9)
9. 20 Bent Over Row
(Carry Cindy to Station 10)
10. Leave Cindy and Run a Small Loop
(Carry Cindy to Station 1)
Completed 2 full laps.
MARY:
20 4-count Flutter
20 4-count Hello Dolly
20 4-count Freddie Mercury
ANNOUNCEMENTS:
Read your newsletter
COT:
Marriages, Israel, Kids