WARMUP: pledge
THE THANG: squats, merkins, flutter kicks and hills
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Murph Monday- get after it
THE THANG: The Murph:
1-mile run
100 Pull-ups
200 Merkins
300 Squats
1-mile run
2 Modified and rucked 3 miles on the track.
MARY: No time
ANNOUNCEMENTS: Bethel, Read Your Newsletter
COT: Prayers for health and recovery.
Core/cardio circuits
WARMUP: Yes
THE THANG: Core/Cardio circuits
MARY: Planks
ANNOUNCEMENTS:
COT: Prayers/Praises
WARMUP: Yes
THE THANG: 4 corners, 7s, hill "sprints"
MARY: Maybe?
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
The basic rundown of this morning's workout was to sprint (or run) approximately 400m then do a series of exercises, in reps 10, 15, or 20.
WARMUP:
400m jog to the bottom of the hill
Side Straddle Hops, Squats, Butt Kickers & High Knees
THE THANG:
400M Sprint out, around the parking lot to the opposite corner of the large lot on the side of CRHS.
20 Merkins, 30 Squats, 10 lunges each leg, 15 Burpees
400m Sprint to the Band Tower on the opposite side of the school.
40 Hand-Release Merkins, 20 Jump Squats, 15 Mountain Climbers, 45sec Plank
~400 Sprint to the circle by the football stadium
15 Burpees, 10 Reverse Lunges each leg, 20 V-Ups, 15 Jump Squats
~400m (less than) Sprint to the top of the road at the intersection of White's Road
20 Merkins, 50yd Bear Crawl, 20 Ski Abs, 45sec Forearm Plank
~800m Sprint down the hill then back up to the lot
A little bit of Mary.
MARY: See above
ANNOUNCEMENTS: YHC had to exit so Pauly D closed this out.
COT: I'm sure of it.
WARMUP:
THE THANG: Suicides on Williamson st starting at church to banks. 10 merkins and 20 monkey humpers at each of the 6 stops. +1 burpee everytime you hit the start
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey to Pharmacy Parking Lot
SSH, Imperial Walkers, Hillbilly Walkers, Windmills
THE THANG:
Reverse Alabama
Stops along the way…
20 Reverse Lunges
7 Burpees
15 Big Boys
Down to Harris St Park.
Indian Run up Harris St.
Exercises at the church
Partner Nur/Run up Massey St.
Exercises at Pike
MARY:
No
ANNOUNCEMENTS:
Yes
COT:
It was done.
WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that)
THE THANG:
The Thang
We put our own spin on Loredo, kicking things off with the run:
6 Rounds for Time
The prescribed 24 reps represent the 24th day of June, the day Staff Sgt. Loredo made the ultimate sacrifice.
Every PAX pushed through, encouraged one another, and crossed the finish line. The pace varied, but the effort did not. Everyone finished on their own time, proving once again that in F3, it’s not about being first—it’s about refusing to quit.
Not satisfied with just one beatdown, we followed it up with some 11s:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: yea. That’s important
THE THANG: pearls on a string to make our way to the FCMS track and field
Fast lap but in
Bear crawl to the 10
10 merkins
Crawl Bear back
Burpees in cadence for the 6
Bear crawl to the 20
10 merkins at the 10
20 squats
Crawl bear back
Burpees for the 6
Continued in the same fashion
10 merkins
20 squats
30 mountain climbers
40 lunges
50 SSH
FNG led us back
MARY: flutters
ANNOUNCEMENTS: Newsletter
COT: Welcome FNG: Fuel Leak
Tried to get a black diamond vibe, but also stay FNG friendly to keep the PAX together. Hard to tell if I was successful or not, but we kept going until guys quit and then I reminded them of 3S2T. Gotta get pretty far before you can even work on stamina
Ran Dudley, Red Forest then along Doby’s until sidewalk ends. Some ran further into Oxford and then back.