Run to Walmart and back.
WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off
Four at Minnow Pond.
Pledge and then run to Hardee’s lot where the thang is explained as follows:
Hardee’s lot is base camp. Do 10 burpees here.
Run up Springs st to its end (Summersby/Cone #1) and do 30 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Close st (Cone #2) and do 30 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Oak st (Cone #3) and do 30 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Leroy st (Cone #4) and do 30 pushups
Run all the way back to base camp, 10 burpees
This is as far as we got. A jackrabbit pax would have been instructed to repeat, but start with cone #4 etc.
We all ran back to Veteran’s park, did some stretches and then COT.
Stats: 3.3 miles, 140 push ups, 40 burpees.
Mentioned the core principles and mission of F3
WARMUP: Ran up the hill across the street of the AO to the parking lot and began the Warmup consisting of SSH, Windmills, Morrocon NC, Imperial Walkers, and Strawberry Pickers
THE THANG: We began with the Cheese Shredder and then went into the next exercises as follows:
From the first light pole, we would do Burpees in a ladder starting with one Burpee and went to the last light pole and did 10 Mountain Climbers. The mode of transportation between the light poles for the first round was a Bear Crawl. Then we ran back to the first pole and continued to 2 Burpees and went to the last pole and did 20 Mountain Climbers with the mode of transportation as Lunges. So, we completed 8 rounds of these exercises in the above pattern with the mode of transportation in Round 3 as Crawl Bear, Round 4 as Crab Walk and rinse and repeat the modes for Rounds 5-8. At completion of Round 8, we ran back to COT.
MARY: Not enough time
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey to bank parking lot for SSH, WindMill, Peach Pickers, Imperial Walkers, groin stretch in cadence.
THE THANG: Mosey to 1st Baptist for Dora
– 100 Merkens mode of transportation bear crawl.
– 150 Big Boys mode of transportation bear crawl
Mosey to Monroe St Hills for Pendulum
– 10 burpees at top
– 20 LBCs at bottom
– 10 squats at top.
– Times and repeat
MARY: box cutters till 6
ANNOUNCEMENTS: bethel, canolli run, Rock Hill Anniversary, HIM Camp.
COT: what happens in COT stays in COT
The Q opined on safety
THE THANG:
Run thru Baxter to Brayden for loop thru the hood, add a second loop up Brayden Pkwy if time allows.
I stole this from 3D but it’s always a good workout.
Uno
Blue – Merkins / Curls
Green – LBC
Yellow – Squats / Goblet Squats
Red – lunges / Chest press
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color
WARMUP:
THE THANG:
Start at Mill Crossing
Run to print shop – 20 squats
Run to top of hill by parking lot – 16 shoulder taps
Run to bottom of hill by Church- 15 dips
Run back to Mill Crossing 10 merkins, 10 big boys.
Reverse course
All pax completed 6 laps totaling over 3 miles.
MARY:
ANNOUNCEMENTS:
COT: