WARMUP: slow mosey and some up and down thingies
THE THANG: crazy 8s and a quick jacobs ladder
MARY: soothing count of Catalina Wine Mixers
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 4 runners headed west down RT160 to Old Kingsley for a loop and returned back to downtown FM for a loop back to COT ~ 4.5+ miles ran
2 ruckers head west down RT160 and made a right on to Jackson to Harris to Spratt to White and back to COT ~ 2.25 miles rucked
MARY: LBCs, Flutters, Freddy Mercury’s, and Superman Stretches
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, and stretching
THE THANG:
We moseyed around the full Kingsley loop with stops along the way for burpees, some work with rocks, more burpees, HR merkins, etc.
Upon return to the amphitheatre we did 11s of step ups + gas pumpers.
Then we finished off with a visit from Jack Webb to wrap us up.
MARY: she stayed home today
COT: Great to have Smuggler out in the Gloom! lots of chatter about mothering, fathering, appreciating the M for who she is, and lessons 2.0s learn from watching our career journeys. All got better!
Thanks to Jekyll for keeping Dawn Patrol cranked up. More options to get better means more pax Acceleration!
#KeepPosting
WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, and stretching
THE THANG:
We moseyed around the full Kingsley loop with stops along the way for burpees, some work with rocks, more burpees, HR merkins, etc.
Upon return to the amphitheatre we did 11s of step ups + gas pumpers.
Then we finished off with a visit from Jack Webb to wrap us up.
MARY: she stayed home today
COT: Great to have Smuggler out in the Gloom! lots of chatter about mothering, fathering, appreciating the M for who she is, and lessons 2.0s learn from watching our career journeys. All got better!
Thanks to Jekyll for keeping Dawn Patrol cranked up. More options to get better means more pax Acceleration!
#KeepPosting
WARMUP: told the pax the route
THE THANG: run route – aka, river district down and back and any bonus mileage. About 4 miles down and back.
Bandcamp wanted to go fast right out of the parking lot so we did. He got a PR run for the morning. That’s a 1-0 start to the day!
MARY: stretching if you made it back in time
ANNOUNCEMENTS: ya buddy – the shieldlock hit the bethel’s men shelter hard and fast forward to Thursday, we had a great turnout!!
COT: of course! Core principle #5!!
WARMUP: pull-ups at print shop
THE THANG: 30 merkins of all sorts and 20 squats and 20 SSH at top of hill in crappy lot then run to top of hill on other side near 160 and repeat over and over and over.
MARY: there’s something about her
ANNOUNCEMENTS: convergence Saturday
COT:prayers up for all men traveling and praises for sobriety. Dueces!
WARMUP: We all showed up ready to roll
THE THANG: 3 ruckers + 2 runners. One sandbag involved thanks to Dojo. Lots of fellowship shared along with fitness on a beautiful Spring morning.
MARY: She stayed home
ANNOUNCEMENTS: Convergence, Invergence, Bethel, Blood Drive
COT: jobs, 2.0 weddings
WARMUP: Moroccan night clubs, windmills, cherry pickers
THE THANG: start in the center with one burpee. Go to each corner and do 5 reps. Return to center and increase rep by 1, increase rep at each corner by 5 reps.
1st round exercises: flying squirrel, merkins, squats, and Bobby hurleys
Go back down in the same increments
2nd round exercises: CDDs, hillbilly walker, C. Dry Docks, LBCs – center was imperial walkers
MARY:
ANNOUNCEMENTS: convergence, check presentation
COT:
WARMUP:
SSHs
Imperial Walkers
Sumo Squats
Hillbilly Walkers
THE THANG:
1/2 mile lap with 4 pain stations
5 burpees and 10 merkins at each
Plus 15 sumos, 15 LBCs, 15 Bombjacks, 15 Dips
King got 6 rounds in
MARY: finished at 0600
ANNOUNCEMENTS:
Convergence/Invergence Saturday
A$$ Kicking April is coming
COT:
Each of us were made with a purpose and even the tough stuff we are dealing with makes us stronger physically and mentally and spiritually
First off, Old Bay, Peach Stand, and Sugarbug just walked around holding hands with backpacks. But they wanted a shot at catching Sprocket’s posting numbers and YHC is tagging them.
WARMUP: of course
THE THANG: ran for a while
11 Squats
11 Split Squats (each leg)
11 Mike Tyson
Bear Crawl
Rinse and Repeat 3 times
Mosey to benches
Seated one leg jump squat
11 each leg
Rinse and Repeat
Mosey down the hill
Red Barchetta (look it up in the exicon)
Mosey up the hill
11 Squats
11 Split Squats (each leg)
11 Mike Tyson
Mosey back
NMM:
F3 Prepares us to handle to unexpected. But no matter how hard the workout is in the Fort we know it will be over after 45-60 minutes. In life, we don’t know when the challenge will be over, but we can almost always knock out one more rep. And then do it again, just one more rep, and one more rep, and one more rep, and one more rep
Brother, you can knock out one more rep. I know it. And if necessary, call it in cadence and ask the PAX to join you—cause we will