Slack issues prevented full description. You shoulda been there.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: we started our adventure with 8 hardy souls this morning and returned 45 mins later with 14
The official route was munn to Harris – turn right, go under 77 and take second right into neighborhood. Cross Sutton rd and keep going straight on Sutton view until it ends. Turn around and head back the way we came – uphill, both ways
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: out market towards the river district. Turn right on gardenia, first right on morris hunt. Go all the way to the end, turn around and head back. Next left on downing, follow until it ends at the bottoms of the Berkshire loop. Follow the loop back uphill to Richard’s crossing and head back to cot. 4.25 miles total.
We don’t go down morris hunt that often, I thought it would be a good change. Maybe next time we go up gardenia instead of down
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Morrocan Night Club, Merkins, Windmill, Cherry Picker, Low Slow Squat
THE THANG: Mosey from station to station. 3 exercises at each station. 45 seconds on, 15 seconds rest. 2 rounds at each station.
– Low Slow Squat
– Reverse Lunges
– Al Gore
– Merkins
– Alternating Shoulder Taps
– Moroccan Night Club
– Jump Squats
– Lateral Lunges
– Calf Raises
– Wide Armed Merkins
– CDD
– Overhead Clap
– Peter Parkers
– Side Plank
– LBC
– Seal Jacks
– Mountain Climbers
– Burpees
MARY: Flutters, Gas Pumper, Box Cutter
ANNOUNCEMENTS: Trash pickup, Stuff the Bus, Coffeeteria
COT: Don’t carry your burdens alone
WARMUP: dynamic warmup with a mosey in between exercises. SSH, squat, merkin, LBC, cherry picker, windmill
THE THANG:
– Dora 100 merkin, 200 squat, 300 LBC
– Dips and derkin series. 10 each on the cement benches. Rinse/repeat x3
– Step ups 10 each leg
– Jack Webb: 1:4 merkin to overhead clap
MARY: LBC, flutter, hello dolly, rosalita, alphabet
ANNOUNCEMENTS: news letter
COT: prayers for green card, teachers and students
WARMUP: yes, 7 minutes
THE THANG: A cinder block board of pain
OH claps/Imp walkers
squats
shoulder taps
curls
clean and press (maybe not, could have been a dead lift)
LBCs
merkins
swings
man makers
OH press
high reps, running up and down the back hill, sometimes with the block
MARY: yes
ANNOUNCEMENTS: some
COT: yes
WARMUP: yes
THE THANG:
escalating 4 corners, wall stuff, Jack Webb, suicides, all kinds of good stuff
MARY: yes, 2 exercises, my timing was impeccable
ANNOUNCEMENTS: Yes, The Barry being the highlight of the announcements
COT: yes
WARMUP:
Mosey
SSH
The Windmill
Squats
Shoulder Taps
THE THANG:
3 Total Rounds of
Suicide – 1
Carolina Dry Docks – 20
Air Squats – 20
Mountain Climbers – 20
Merkins – 20
Four Corners
3 Rounds Of Each
Merkins and LBC
Squats and Flutters
MARY: Round Robin
ANNOUNCEMENTS:
COT:
WARMUP: Some did
THE THANG: Ran across Sutton to Richard’s, around the loop by Tesh, back out to Sutton, hooked a roger followed by another roger onto Derick’s (horrible spelling) for a quick out and back, hooked a right back onto Sutton where we then hit a Larry onto Market and took it home to Starbucks.
MARY: Don’t know her, sounds like a nice lady.
ANNOUNCEMENTS: Sweaty Barry, Stuff the bus, Coffeeteria Convergence
COT: Very sweaty ball of men. Slow down and be grateful for the many blessings that we have.
WARMUP:
10 each in cadence:
– Seal Jacks
– Moroccan Night Clubs
– Cherry Pickers
– Windmills
THE THANG:
Mosey to the pier behind Pacos Tacos:
– “Walk the plank” – plank while partner lunge walks out then and runs back.
– “Plank the walk” – same but reverse lunge walk & nur
– Bear crawl the pier and run back while and partner squats
– Bear crawl the pier and nur back while and partner squats
– Burpee long jump the pier and run back while and partner does Side Straddle Hops
Review: Leave no man behind, but leave no man where you find him.
Mosey to pond overlook:
Al Gore while PAX take a lap around the sidewalk island one a time.
Mosey to dirt parking lot:
Partner up for board of pain.
One PAX runs the a marked off area (about half the lot) while other does:
– Merkins
– Carolina Dry Docks
– Shoulder Taps
– Mountain Climbers
– Flying Squirrels (aka <@U08QLQH6J68> burpee)
Review: 5 Core Principles, plus how we esteem each PAX giving their best effort – not if there are stronger or faster than the other PAX.
Mosey back to amphitheater, stopping along the way at a beach for 10 in cadence of:
– Dips
– Derkins
Big reveal of the other side of the board of pain. One PAX runs a lap around the amphitheater while others do:
– Step Ups
– Bomb jacks
– Imperial Walkers
– Burpees
– Hillbilly Walkers
Review: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
MARY:
Got a handful of exercises in, highlight being Spike’s leading for the first time with Freddy Mercurys.
ANNOUNCEMENTS:
Sweaty Barry next TU
Trout 2 Trout next TH
COT:
Heart health, mental health, unemployment/job search, parents adjusting as kids become adults, adult kids navigating relationships