Tag: Paint Can

New blood (OTB)

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WARMUP: went over the basics: SSH, merkins, cherry pickers, low slow squats, windmills, couple back stretches
THE THANG: a you vs. you morning! Everyone grabbed a piece of chalk where we did AMRAP (as many reps as possible) for the following exercises in 2 min each (in between we ran about 150 yards and back in the parking lot of Panera).
Exercises were: merkins, squats, LBCs.

We wrote down our individual numbers after the 2 min were up. We then did a rinse and repeat but with not a lot of time remaining (total workout today was only 30 min), we cut our chalk numbers in half and the goal was to beat those numbers by 1, and have at least 1 min, or more, to do it.
MARY: didn’t leave time today
ANNOUNCEMENTS: high level newsletter updates and 10 yr “what’s going on”
COT: covered the basics of what COT was and closed out. Wrapped up the next 30-45 min with coffee answering “what makes F3, F3” questions and things the guys were interested in knowing!

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No PRs today

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Scheduled route was as follows:
Run through downtown FM toward Hardee’s.
Continue toward CVS
Right on Banks
Right on Archer
Back toward COT

4.5 miles
Turn on Forest before Banks to get 3.5

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The Ghost of Band Camp Haunts Alcatraz

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WARMUP: Mosey to the roundabout for some COP fun — mtn climbers, Parker Peter, SSH, IW, HW, Carioca, burpees
THE THANG: Mosey to one of those Hawaiian names side streets
Plank series on a side street
Mosey to cul de sac on right and continue down to the golf course for a
Jacob’s ladder (jumping lunges at bottom, 3-way calf raises at top)
Mosey back home

Handoff to Trucker

Back on the mosey train (somewhat surprisingly) over to that nasty neighborhood hill right off the park entrance (oh no!) down to the bottom

10 Merkins
Nur to the top
10 LBCs
rinse and repeat for 3 rounds
(The Suck got very real by this point!)

Pearls on a strong out past the tennis courts to the short wall by the golf course with several stops for LBCs, merkins, flutters, dips, derkins, etc. Same drill on the return to the firehouse for more of the same, then a continuation on the path around Runde with stops for pain and a final sprint home.

ANNOUNCEMENTS:

Swamp and Quagmire relocations coming this week.
QSource mtg returning 6/21 at Baxter Starbucks after workouts
F3 Dads starting 6/11 for 4 weeks at WEP at 0900

COT:
The spirit of Band Camp was with us front he start as YHC mistake preferred to Backdraft as BC — that only fired up BD to prove himself, and he did, coming in as king ong with Fishstix. nice work!

Great to Q with BAOPS OG Trucker! for the record, I told him I would focus on cardio, hills and legs so he could cover the rest of the body. He did cover the rest but not without giving us all a real beating of the hill, cardio and leg flavor. nice work!

great to have Masterpiece in the gloom after a long stretch off. T-claps to Decibel for getting him back out. great to have MP’s EH of Paint Can put for his first Alcatraz rodeo — great job pushing through a tough morning!

Thx to Skipper for the invite and the leadership at Alcatraz!

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