WARMUP: Pledge
THE THANG: Run around WEP, 10 merkins at every swing.
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Travel, sickness, wives
See link to loop below.
WARMUP:
0445 – 2 mile prerun
0515 – 31 SSH, 10 Imperial Walkers, 8 Single Leg RDLs
THE THANG:
1st circuit:
-10 squats
-10 lunges (SC)
-10 jumping lunges (SC)
-10 jump squats
up and down the hill twice.
x5 rounds
2nd circuit:
10 big boys
10 Peter Parker’s (DC)
10 leg raises
Up and down the hill
x4
Ended the last 10 minutes with some kinda Broga and light stretching
MARY: check above
ANNOUNCEMENTS: newsletter
COT:
WARMUP: say hello and set your watch
THE THANG:
Run down 160 to left at Baxter Bubble mushroom pool
Do loops around Berkshire and run back
MARY:
Touch your toes
ANNOUNCEMENTS:
Attend all fundraising events
COT:
Don’t mess with Gears efficiency as he runs a tight ship
Prayers and Praises 🔥👆🏻
WARMUP: mosey/ dynamic stretch/ ssh/mtn climber/ shoulder burns
THE THANG: CDD bear crawl CDD
Wall sits while working out to in 5,3,1 burpees/ CDD to Lt Dans to CDD/mosey to railing 3 sets 15 reps dips and decline merkins/ mosey down the way for a boogie down drill instructor session. He scared Twister… more bear crawls and Lt Dans followed by Merkins.
I think this is mostly what we did but Rebel can Audit me.
MARY: start around the circle for your choice of 10 reps in cadence of any exercise
ANNOUNCEMENTS: bbq and bourbon tonight, golf in dec./ blood drive next week
COT: lots of praises and prayers.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Ran up that big ole hill
SSH
Imperial Walkers
Hillbilly walkers
Cherry Pickers
Moroccan Night Clubs
Run back down big ole hill
THE THANG:
Part I: First Baptist Parking lot, stop at each island
Do this set 3x
5 reps burpees
10 reps merkins
15 reps jump squats
20 reps WWII sit-ups
Mode of Transport between islands:
1st time – Cubbie Crawl
2nd time – Crab Walk
3rd time – Lunge Walk
Part II: relay races
Team planks until your turn
Part III: Print Shop
Dora, 1 set
5 x pull-ups
5 x dips
1 trip down the monkey bars
LBCs until your partner returns
MARY:
Plank out to Ram Jam with Merkins on “Bam-a-Lam”
ANNOUNCEMENTS:
Bourbon and BBQ this Friday
Convergence on Thanksgiving, 6:30 at the Ranch
COT:
Named Cobbler!
We recited the 5 rules of F3 for Cobbler’s (and some of our own) benefit 😀
I brought up how I’ve had a Whetstone for 3 months and it has really helped me find more consistency with posting. Can’t wait to dig deeper and keep accelerating!
Had a moment of silence so men could pray on their own.
WARMUP: stretch
THE THANG: run to Brayden light. Loop through a couple times come back.
MARY:
ANNOUNCEMENTS: BBQ Bourbon, Slash thing Sat, pints padre, that is all
COT: prayers& praises. Be thankful for all our blessings.
THE THANG: some rucked, some ran Hills of Brayden, some did their own route, all got better
COT: Shout Out to Assassin as Site Q keeling Flught Plan strong! Thx for Q invite!
WARMUP: run to old Hardy’s and do something while waiting for the six
THE THANG: the zipper run to Elliot street turn right. Run to Unity turn left. Do 10 merkins and 15 squats run to pine turn right and repeat till you run out of time.
MARY: nada
ANNOUNCEMENTS: to many to list. Call pusher
COT: prayers and praises.