WARMUP: Motivators; dynamic; bear crawl
THE THANG: 20 Pull ups w/ 50 Derkins
Al Carmichael: Burpees 10×2, Merkins 20×2, Big Boys 30×2, Squats 40×2, Calf Raises 50×2
MARY: O-Rama
ANNOUNCEMENTS: Lots!
COT: Completed
WARMUP: Motivators; dynamic; bear crawl
THE THANG: 20 Pull ups w/ 50 Derkins
Al Carmichael: Burpees 10×2, Merkins 20×2, Big Boys 30×2, Squats 40×2, Calf Raises 50×2
MARY: O-Rama
ANNOUNCEMENTS: Lots!
COT: Completed
WARMUP: mosey to Harris Street Park – MNC, merkins, imperial walker
bear crawl length of bb court and lunge walk back. 2x
THE THANG:
half the group did merkins while half ran a lap around the park
half the group did LBCs while half the group ran a lap around the park
Group ran ran a trail from Harrris Street Park to Creekside Drive ran up and down Hampton Hill 3x doing Burpees at the top 15-10-5
Group ran from Creekside to Fort Mill HS pull up bars
5 pulls ups heels to heaven 2x
10 knees to nipples and derkins 2x
ran from Fort Mill HS to WEP trail head at Harris Street Park.
Stopped and stretched and continued running on trailhead to WEP
Grinder closed us out with a round of Airborn’s hip exercise
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP:
– SSH / IW / WM
THE THANG:
– Rollercoaster modified escalating suicides: 10/20/30/40 squats / MC / plank jacks / LBC
– Jack-Webb: Pushup + OH clap
– Airborne hips
MARY:
– yes
ANNOUNCEMENTS:
– read newsletter
COT:
– conducted
WARMUP:
Motivators with a Sofrito sighting
Windmills
Low slow squats
Merkins
THE THANG:
Workout 1
Yog around the outside
1 burpees at each bench
Increase by 1 at each
Workout 2
7s bear crawl/crawl bear at the hill at wep
Jumping Lunges/flutters (each leg)
Jump squats/bomb jacks
Workout 3
Hill sprints across from veterans park x3
Stopping to recover fully at the bottom
Workout 4
Dora
100 merkins
200 American hammers (each side)
300 Mountain climbers (each leg)
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: #1
Two Laps around WEP
5 Merkins, 10 Squats, 5 Bobby Hurleys at each swings
Thang #2
Dora:
100 CDD, 200 Squats, 300 LBC’s
Run from Ampitheater to stop sign.
Thang #3
11’s up the hill
Lunges & Bombjacks
MARY:
ANNOUNCEMENTS:
COT: Great 30 min + COT!!!!
WARMUP: I don’t recall
THE THANG: We only do this for the stats
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: We did it
THE THANG: It rained
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
4 men tackled swings and things at The Fort this morning. Here’s what we did:
-10 Low Slow Squats (IC)
-10 Imperial Walkers (IC)
-10 Mountain Climbers (IC)
-10 Plank Jacks (IC)
Mosey around the park
-15 Merkins at each swing (x8) – 120 total
Mosey to see Burpee (our F3 scarecrow) near Main
-20 Irkins, take a lap
-20 Derkins, take a lap
-20 Dips, take a lap
Jacob’s Ladder (Burpees at top of hill, run down)
Mosey to Improper Pig
-Wall sits
-10 Australian Mountain Climbers (IC)
-10 Wall Tar N’Diayes (IC)
-10 Dirty Hookups (IC)
Mosey to Fort Mill Dentistry
-15 Squats at each corner
Mosey back to WEP
-15 American Hammers at each swing (x8) – 120 total
Mosey to stage for Arkansas Loader
-Bear crawl
-10 Donkey kicks
-Bunny hops
-10 Monkey Humpers (IC)
-Frog jumps
-Crab walks
Total Mileage: 3.02
NMM
Don’t let F3 be your mistress. No matter how great F3 is, we can’t allow it to take time away from our families. Get fit, make friends, strengthen your faith, but don’t prioritize F3 over them. Don’t let F3 become your primary focus.
Aye!
IJ
WARMUP: Ruck
THE THANG: Ruck, plank, 1 pull-up, misc. bag exercises, ruck. Appx. 3.5 miles total.
MARY: N/A
ANNOUNCEMENTS: Final litter pickup this Saturday, 2.0 fundraiser, GoRuck Double Heavy inbound
COT: Yes