WARMUP: running
THE THANG: more running
MARY: even more running
ANNOUNCEMENTS: @poppins new business venture
COT:
WARMUP: Moroccan night clubs, low slow squats, windmills, merkins, 400 m mosey, more Moroccan night clubs
THE THANG:
Besides our rucks with +-35# each, we had about 600# of combined weight of different sizes and types of sandbags, 4×60# sandbag, 2×40# sandbag, 1×45# Jerry can, 1×60# med ball, 1×80# mes ball… we set them up in a circle and in a rotating way, with rucks on, we performed the following:
3 reps of the sandbag bear complex, complete one cycle for one rep:
power clean to chest,
front squat,
push jerk to back rack,
Back squat,
Push jerk to front rack then ground
If no sandbag available do med ball over the shoulder toss x3
Rotate to next sandbag, med ball, to try different weights and types of sandbags.
After all 7 pax completed one rotation of bags, ruck 400 meters.
In a rotating way, farmer carry sandbags and Jerry can for 50 yards, no SB or JC available near carry a med ball.
After all 7 pax completed one rotation of bags, ruck 400 meters.
We had enough time to do another rotation of the sandbag bear complex with 2 reps each.
After all 7 pax completed one rotation of bags, ruck 200 meters.
It was a though workout but all 7 pax put their best effort.
MARY: 6am
ANNOUNCEMENTS: cannoli run, convergence for Kenya
COT: stays in COT
🎄Tinsel, out
YHC was scheduled to Q, but had some 2.0 troubles overnight… so Dark Helmet graciously picked up the pre programmed Q.
World’s Worst Suicide
Mosey over to GHMS rear bus entrance. Start at basketball court.
PAX will travel forward three light posts and perform 5 burpees.
PAX will then travel backward two light posts and perform 5 merkins.
Rinse and Repeat as needed.
Thanks to DOAH for the help. Below is his version of what happened… can verify.
13 of the faithful came to a YHC led
“@Punch List is here in Spirit” Q…
• @Solo gave up his executive suite at
Planet Fitness to rejoin us in the gloom
• @Joe Lyons (F3 Long Duck) may be old, but at least he’s fast
• @Cobra Kai may be old, but at least he’s slow
• @fishstix may be old..
.. уир
• @Ölaf won the Fireball trophy
• @Poppins and @Vuvuzela were the kings today… by a fair margin
• @Badlands can be slowed down by excessive Merkins
• @Cyclops may or may not have done all of the reps while calling out to his estranged pets
• @SouptoNuts got faster as the workout went on… or I got a lot slower… or both… (probably both)
• @trucker is like Craftsman tools.
Reliable and not prone to wearing out.
• @Flounder ventured out as a lone man to discover the new world… still made it back for COT
Punch List out.
WARMUP: go
THE THANG: start from COT and run to school, up the hill with light posts, turn around at stop sign, and run back to COT.
Start out at 10k pace for first 1/4 mile, 1k pace for next 1/4 mile, then 25 merkins (so 25 merkins every .5 miles.
Rinse and repeat.
Looking at 3-5 miles for 150-300 merkins.
You’re welcome.
MARY: quick 30 seconds at the end.
ANNOUNCEMENTS: newsletter worthy
COT: Luka, family health, Grassy’s wife for some quick recovery!
WARMUP: run 1/2 mi.
THE THANG: run4.5 miles 1/2 mile 40 each merkins and ssh, next turn 30 each, 20, 10 each. of two exercises. sprints at the end!
MARY: times up
ANNOUNCEMENTS:
COT: prayers and praise for many!
WARMUP:
SSH
Windmill
MNC
Cyclops
Imperial squats
Plank exercises
Merkins
THE THANG:
Mosey to circle
bear crawl around then do 10 burpees
Mosey to bigger circle
bear crawl around then do 9 burpees
Mosey back to small circle
Crab walk around then do 8 burpees
Mosey to do some
Benchwork at church
On the way use curb to curb walk up towards pavilion
Exercises in cadence
Step ups x40
Irkins x 20
Derkins x 20
Complete 7 burpees
Mosey back towards HT,
Found wall
Wall sits
Take turns lunge walking to curb and back
Alternate with balls to walls during rotation
Complete 6 burpees
Mosey to tire store
More step ups or box jumps x20
Grab a tire- Tire tabata (AMRAP)
Man makers
Tire press
Tire merkins
Tire derkins
Carolina Dry docs
Ab crunches x2
Sled to line 20 ft or so
Sled back
Mosey back to COT
complete 5 burpees
MARY:
American hammers x 20
Flutters to time
ANNOUNCEMENTS:
Trash pickup, cannoli run, Doty, Konvergence 6/10
COT:
Had to be there
WARMUP: Wind Mills, Imperial Walkers, SSH – all fairly slow(ish)
THE THANG: Quick overview of the plan. Followed by execution of the plan.
Run an unknown distance.
5 Burpees
10-12 reps of a core exercise
Run
Repeat
In some cases, we were able to incorporate pull-ups.
MARY: Throughout
ANNOUNCEMENTS: Upcoming “K”onvergence
COT: Yes
We are converging on 6/10 to host an epic beatdown @FMHS (fort mill high school) at 0600. 1 HR with a weinke designed by the PAX of F3 Nairobi! They will also be completing the workout as well.
The plan is to raise $$ to purchase a vehicle for transportation of PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.
Additionally we have submitted an application for a matching grant from the foundation. Not approved yet but hopefully it will be. Timeline would be mid June for the grant should it be approved! Lake Wylie and Rock Hill regions have been invited as well and are promoting in their regions.
Finally of course a tshirt is in the works and will hopefully be available for purchase before or at the event! Thanks PAX!!!
WARMUP:
Windmills
Cherry pickers
Low Slow Squats
Cyclops
MNC
Plank/Yoga poses
Merkins
Buy in
5 minutes of burpees, every minute 15 sec planks
THE THANG: The thang
Series of sets with KBs, run lap around parking lot circle every 50 (IC)
100 Goblet Squats
100 Clean n Snatch
Thang #2
5s
5 Manmakers with cinderblock on little grass island
Bear crawl to top of hill, HR Merkins,
Run down around parking lot and back to little island,
Rounds 2 thru 5 continue working but instead of running back down hill, crawl bear back to island.
Ran out of time, just barely.
MARY: none sorry girl
ANNOUNCEMENTS: newsletter ✅
COT:done ✅
WARMUP: We did, in fact, warm up.
THE THANG:
Round 1:
– Get a partner – size ALWAYS matters. That’s what she said.
– Mile loop with stops. At each stop, 10-10-10, Merkins, Squat Jumps, Flutters (4ct)
Loop =
1. Run up Massey to the parking lot on Right
2. Run from Parking lot to far end of Sisk Parking Lot on left
3. Run to Valero
4. Slight left onto Spratt – stop at intersection of Leonidas
5. Run to other end of Leonidas – intersection at Kanawha
6. Left on Kanawha – left onto White St – stop at FM Rescue Squad
7. Run to Amoco on Corner of White and Spratt
8. Run back to bottom of Massey…
Round 2:
– Same loop. 10-10-10 is CDDs,
– Slight variation is bear crawl up Massey to top and Partner Carry down Leonidas
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter…
COT: The 5th Core Principle.