WARMUP:
THE THANG: ran oven to gold hill middle and back, with the route going through Baxter and earth fare parking lot
MARY:
ANNOUNCEMENTS:
COT: praises to be thankful for!
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!