THE THANG: 20 Min AMRAP SANDOOM
10 reps each, repeat
SB Cleans
SB Good Mornings
SB Back Squats
SB OH Press
Finish and then Ruck Kingsley loop 2x trading off 60lb SB
Discussion on a book to read as a SL took place on the ruck.
COT: It’s COT. Duh.
WARMUP: run 1 lap around the perimeter of the parking lot. Circle up, Moroccan nightclubs, low slow squats, windmills.
THE THANG: Due to Quack Attack’s car, we had to start at the dark red lightning bolt. (See attached high tech AO recreation software) First call was to bunny hop suicides. After traveling to the first light, that was an extremely dumb idea. Modified to lunges. We would stop at each light pole, marked by the yellow circles. We would do 10 swings at each light, drop the bell and run back to the red lightning bolt, traveling in the direction of the blue arrow for the first. 10 merkins at the starting point and run to our bells. 10 merkins before advancing our bells via lunge walks now. 10 swings and run back to the start. 10 merkins at the start and run to the bell for 10 more merkins before lunge walking to the other side of the parking lot.
Next we gathered at the red hexagon. We would send 1 person to run the direction of the pink arrow to the other end of the parking lot and back. They were the timer.
The exercises we did:
Curls
Z – Press (with discussion about how it doesn’t look like a Z)
Chest Press
Calf raises
Swings
Squats
(In no particular order)
Next we gather at the location of the green arrow and did a similar suicide iteration at the first. This time we did overhead carry and squats. Merkins at the green arrow and again before advancing the bell with the overhead carry.
Did a couple moseys to the far end of the parking lot. Some people were chatting so called some burpees to grab the attention again.
Next we did some more calf raises to get these Pax ready for the Clave Boss!
Did another mosey and then some dynamic cool down, including toy soldiers, regular mosey and karaoke.
MARY: Airborne Hip thing and 1 last mosey
ANNOUNCEMENTS: 10 year, Christmas party, BBQ CSAUP, Final Countdown
COT: Stays in COT.
WARMUP: Mosey, SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, Overhead Claps, Calf Raises, Cherry Pickers
THE THANG: While hearing to 90s Hip-hop; Each exercise was for 1 minute and 30 second rest, Round 1: Swing, Single-Arm Overhead Press, Sumo Squat, Single-Arm Row, Chest Press, Round 2: Deadlift, Clean & Press, Halo, Reverse Lunge, Thruster, Round 3: Goblet Squats, Snatch, Tricep Extension, Burpees, Mountain Climbers; Ran a short mosey between rounds
MARY: Flutters, American Hammers, Bicep Curls, and SSH
ANNOUNCEMENTS: 2nd F Lunch Sites, T-Shirt Deadlines, 9-6-3 Relay Race
COT: Punchlist’s M, Uhaul’s nephew and sister in law, and Happy Hour’s friend Joe
WARMUP:
Mozy round the lot. Old man windmills. Mountain Climbers. Merkins. Diamond Merkins. Wide arm merkins. Low slow Squats.
THE THANG:
Split up into pairs. One pair of PAX serves as the timer for a set of exercises. One PAX hops on and steers an ATV in neutral gear with no power while the other PAX pushes it down the parking lot for about 80 yards. At the turn around point, they switch places and race back to the starting line. Targeted average time is about 80 seconds. While the timers are doing their thang, remaining PAX are working a list of exercises:
KB Swings
KB Squats
Chest Press
Man makers
Thrusters
Triceps extension
Upright Row
Once all 4 pairs of PAX complete their turn as the timer, the PAX with the winning time planks while everyone else pays a 15 burpee penalty.
MARY: Dead bug, heel taps, LBC, box cutters, big boy sit ups and the finisher: Airborne’s hip exercises.
ANNOUNCEMENTS: 2 CSAUPs coming in Sep and Oct.
COT:
We rucked three laps around Kingsley and discussed the State of the Shieldlock.
WARMUP: First, we warmed up.
THE THANG: Then we did a lot of kettlebell stuff and ran a little.
MOSTLY, we listened to what might have been the worst playlist ever conceived. From the marginally incestuous Osmonds, to the Killers, to what was probably the biggest surprise which was Wilford Freaking Brimley. The diabeetus commercial guy you say? Yes. Beloved actor who starred in the 1985 hit movie Cocoon? Yes. He’s a member of the Church of Jesus Christ of Latter-day Saints? Well, he was when he was alive, yes… but please tell me THAT isn’t the thing that you find most surprising. He has albums. Of music. Where he sings. Doesn’t that shake you a little more to your core? I mean… even just a little? And to add insult to injury (and trust me, his singing was injurious), there’s not a single freaking song on his album about DIABETES TESTING SUPPLIES. Seriously, lean into your strengths, Wilford. WTF? You know diabetes supplies like no other… and yet you choose to sing about someone’s silver-haired daddy…? I’m not sure what to think anymore… I’m not sure this world was meant for me…
MARY: Once again, girls aren’t allowed. Core Principle #2.
ANNOUNCEMENTS: Read your newsletter.
COT: Core Principle #5
WARMUP: Sasquatch started with some Broga to warm us up
THE THANG: We had a choice of two exercises per round.
125 SSH and or Merkins
RUN
100 SQUATS and or Mountain CLIMBERS
RUN
75 BOMB JACKS and or BB SITUPS
RUN
50 Pull ups and or Knees to chest
RINSE AND REPEAT
MARY:
ANNOUNCEMENTS:
COT:
It was a glorious 75 degree gloom today, complete with humidity and dew. The air was saturated from the storms overnight. Along the ride there was a Shield & Splinter sighting – running all the way from Regent Park. Animals.
YHC rolled into the AO in a good mood, made even better by the sighting of Dirty Harry waiting in the parking lot. To top it off, Albatross showed up the day after his FNG post. The man’s got gumption.
Start
Disclaimer was disclaimed, then we walked through the 5 core principles. YHC was excited to deliver the pain this morning.
COP
SSH x 34 IC
Merkins x 7 IC
Six Count Burpess x 5 IC
Jump Lunges x 8 Each Side
Weinke
Quick mosey to adjacent lot.
ASS WEBBS
1 Squat : 4 Squat Pulses up to 10:40. The PAX dropped it like it was hot.
Walk Like an Egyptian
This is a lunge hold Indian run. Take a step in a lunge, hold it, PAX in rear sprints to front. Step forward with other leg, hold while PAX in rear sprints to front. Repeat until you arrive at your destination.
Luckily our destination was only 50 or so yards… but the burn was felt.
BEARPEES
1 6-Count Burpee : 4 Bear Crawl Steps up to 10:40. YHC called the cadence throughout to keep the PAX together.
Mosey to field to complete final iteration.
JACK WEBBS
1 Merkin : 4 OH Claps up to 10:40. The shoulders were on fire for the duration of this iteration.
5 Min of Mary
Protractor into Rosalita’s x 10
Flutters x 10
American Hammers x 10
Gas Pumpers x 10 (at the discretion of Dirty Harry)
NMM
Today’s workout was pleasant – most would disagree – but the mutual suck endured alongside my brothers quickly became fun for YHC. I wanted to cut the movements short multiple times, but we don’t wake up at 0430 to half ass it.
I’ve been struggling to post as of late, and to be honest I am not happy with myself about it. I ran into Esso on Monday at Publix, and the camaraderie gained from posting quickly translates into the world a sense of community and belonging. He promised he’d come to my Q, and much to my delight, he did as he said. This community we have in F3 is not to be taken for granted, even by a kotter like myself. I am better when I post. Not only because of the 1st F. It’s because of the 2nd F that we all enjoy so much, followed by the 3rd F in putting our community and faith above ourselves. We push each other to be better daily. It starts with showing up.
Who is in your world that would benefit from this?
Announcements
Bethel Men’s Shelter tonight – and every first Thursday of the month. Hit up Poppins for info.
Prayers & Praises
Larry & Patty Pettus
DH’s Father in Law – Roger
Splinter’s friend getting herniated disc surgery
Albatross’ weekend trip to Chucktown and him focusing on getting his thoughts straight
Poppins – thanks for bringing me out to lead at The Ranch.
Punch List out.
WARMUP:
Merkins x 10
Donkey Kicks x 10 OYO
SSH x 34
THE THANG: Treehugger WOD – “Crossett Fit Games” honoring our fallen brother from F3 Lehigh Valley.
5 Rounds
10 Pull-ups
20 V-sits (ups)
30 Merkins
40 yd Broad Jump Burpees
50 yd Heart Chargers
1/2 Mile Run
MARY:
Finished out with a few flutters at the end
ANNOUNCEMENTS:
Q Source Tuesdays – hit up Backdraft
Straight Up is tired of male apathy – and he’s doing something about it. Hit him up about raising strong sons and forming a strong male community around those sons.
COT:
Praise for Straight Up’s 2.0, Yoshi, going on his first mission trip
Praise for El Spaniard taking his family to visit extended family in Portugal for a month
Prayers for YHC (and all of us dads) for our abilities to connect with 2.0’s and lead right.
Wegmans was tapped to Q but due to 2.0 issues, a call to the bullpen was made at around 0415. YHC was happy to lead in his absence. Fun group this morning!
I about splashed merlot after all those lunges. Nice Weinke, Wegs.
WARMUP:
20xSSH
10xMerkins
Southern Gentleman, Northern Aggressor, Side Planks
Low Planks
10xJLos
THE THANG:
10x Lunge Walk across Parking lot, 10xMerkins, 8xCDDs
4 Corners of 10x Squats and 10x Tricep Dips at alternating stops
MARY:
Yes
ANNOUNCEMENTS:
Post on Saturday!
COT:
Double D’s mother and Father in law both dealing with health problems.
Destiny’s co-worker, Susan, also having a heart issue.
Tater getting a week with his grandson (3.0??) – prayers he can pour into him.
Change Order thankful for F3 and what it has done for his life. We can all say the same, brother.