Short trails, long trails, roads, ruck….plenty of choices.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Jogged a lap around the parking lot, butt-kickers, high-knees, karaoke. Then we circled up for Imperial Walkers, SSH, MNC
THE THANG:
PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick)
80 RUCK SQUATS (Vest/Ruck, Sandbag, or Both)
80 MERKINS (Slick)
80 DEADLIFTS (Ruck, Sandbag, or Both)
80 OVERHEAD PRESS (Ruck on or Slick)
PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick)
MARY: No Time
ANNOUNCEMENTS: HIM Camp end of June, Blood Drive 5/30 still spots available, 3 CSAUPs this summer
COT: Closed in prayer
WARMUP: mosey to Withers Hill, found cover at church awning- childs pose, upward dog downward dog high plank variation of high plank exercises in cadence including peter parker, plank jacks, shoulder taps, parker peter, merkins (all 6 counts), childs pose
THE THANG: 11s with a partner… NUR up Withers Hill, 10 (double count) partner clap merkins, RUN down Withers Hill, 1 curb burpee… repeated this until 6 partner merkins and 5 burpees…. MOSEY to Print Shop
Obstacle course- hand walk across parallel bars, dips x5 at the end, alternate 5 chin ups and 5 knees to chest at subsequent pull bars, jump at tap the monkey bars (opted not to swing on the wet monkey bars), once finished, complete 5 forward lunges each leg, 5 backward lunges each leg, 5 side lunges each leg…. repeat obstacle course with 3 reps as the count, MOSEY back to COT
MARY: yes, sorta
ANNOUNCEMENTS: Read your newsletter.
COT: WE CAN DO HARD THINGS! YOUR KIDS CAN DO HARD THINGS! GOD WILL GIVE US HARD THINGS! amen
WARMUP: childs pose, upward dogdownward dog variations, merkins/peter parker – repeat
THE THANG: RUCKS/WEIGHTED VESTS ON
[KB rows x10 each side, merkins on bell x10 each side, squats with KBs or 40# steel poles – run to end of lot and back] repeat x5
[steel pole curls x10, steel pole bench press x20, KB swings x30 – run to end of lot and back] repeat x3
MARY: yeah
ANNOUNCEMENTS: is going on a summer tour to all the Monday AOs – Q and location announced Sunday evening – bring your ruck and weighted vest
COT: Tiller’s got love for F3. We’ve got love for Tiller.
WARMUP: SSH, Windmills, Stretches
THE THANG: Variations of catch me if you can with the 80lb sandbag + 40lb ruck mounted on the chest and a ruck sack on the back.
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer
WARMUP: Sasquatch led with a warm up as YHC was coming in hot.
THE THANG: grabbing a few heavy things and in no particular order
20 hand release merkins
20 Sandbag over the shoulder tosses
20 zerker squats
Farmer carry 2 KB’s to the curb and back (~100yds?)
When all of the above is done, run a lap around the parking lot.
All while wearing rucksack/weighted vest. AMRAP until time is up
MARY: ended with leg raises and big boys
ANNOUNCEMENTS: newsletter
COT: always go back for the 6
17 eager and excited pax showed up. Some brought sand bags, some brought just their willing attitude which was quickly put on point upon the pile of sandbags awaiting them.
After a quick run around the parking lot, a few in cadence SSH, followed by burpees, and that repeated a few times, it was time for business.
Deck of cards was the game. Rules were simple. Follow the count on the card and suit to the key on the paper.
Here’s the extra kitchen sink rule: for the 4 cards laid out, 1 card was chosen by a pax to either pick red or black. If correct, follow the card suit/count. If incorrect, penalty was double the count.
All exercises were done with your sandbag.
– 2-7 diamonds manmaker
– 8-Ace diamonds squats
– 2-7 spades lunge
– 8-Ace spades merkins (just do regular merkins
– 2-7 clubs clean and press
– 8-Ace clubs flutter w/ a press
– 2-7 hearts chest press
– 8-Ace hearts curls
– Joker gear carry shuffle 100 yards and then 1 min sandbag toss over shoulder, 100 yard shuffle
– A few “breaks” were added which included some slick run cool downs and a few gear shuffles with no bag toss
For the record, there were some incorrect cards chosen which were a crowd favorite as you’d expect.
WARMUP: mosey, dynamic warm-up including high knees, butt kicks, lunges, side lunges, etc
dynamic planks and upwarddownward dogs
THE THANG: groups of 4 and 5
station 1: bulgarian L 30″, bulgarian R 30″, 30″ rest
station 2: RDL L (with weight) 30″, RDL R (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
station 1: side shuffle through pillars about 50 yards total
station 2: farmer’s carry weights (until shufflers done shuffling)
station 3: burpee broad jump (until shufflers done shuffling)
2 rounds
station 1: step-up L (with weight) 30″, step-up R (with weight) 30″, 30″ rest
station 2: front squats (with weight) 30″, double leg RDLs (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
MARY: yes – Q’d by ~5 pax
ANNOUNCEMENTS: RH 10 year coming up
COT: Prayers for those affected by storm in RH.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: