THE THANG: We ran to the river district and back. The climb out and back is always a crowd pleaser! Ha!
WARMUP: Moroccan night clubs, low slow squats, low slow merkins. Windmills
THE THANG: mes balls and sandbags were lined up. Pax formed a line and started tossing them over the shoulder, rotate, we had 9 bags of different weights for the rotation.
Bring bags to bottom of parking lot. 4 pax will bear crawl and push/roll the medballs up the hill while rest of pax will toss sandbags forward, rotate as needed between to complete 2 circuits.
We had 3 sledgehammers waiting for us…
Next. 3 pax with hold one sledgehammer each with one hand with arm straight out and hold it while rest of pax mosey around parking lot carrying, sandbags, medballs and rucks. Rotate as needed for 10 minutes alternating between hammers and mosey.
Back to pushing medballs up the hill while bear crawling, 10 pax bear crawled up and down the hill in a rotating form while 3 pax made “halos” with the hammers, rotate again between hammers and med balls. another 10 minutes.
I’ve been wanting to try the bear crawl /med ball push for a while and now it’s one of my favorite modes of transportation.
Shoulders will be smoking tomorrow.
MARY: broga
ANNOUNCEMENTS: jaeger, Q source happening once a month at Sweetwaters.
COT: fifth core principle.
Tinsel OUT
WARMUP: no, it was cold
THE THANG: mostly running
MARY: Pusher …. coffee …. Freed To Lead
ANNOUNCEMENTS: follow with D2DB
COT: pre
Short disclaimer then jog around back of center for warm-ups. Normal stuff: SSHs, imperial Walker’s, low slow squats, merkins, Peter Parkers, Parker Peter’s, and MNCs. Mosey to back hill for accumulating BLIMPS. 5 Burpees, 10 Lunges, 15 Imperial Walker’s, 20 Merkins, 25 Plank Jack’s, and 30 Squats. Start at bottom with 5 burpees, run to firestation for 10 donkey kicks, run back to start. 5 burpees, 10 lunges, run to station for 10 donkey kicks, run back to start. Repeat adding letter each round. Pollo had to duck out due to asthma flair up but it took us a while to find him. So good lesson to always pay attention to all PAX. After we got that squared away back to blimps. I think we figured out how to count the imperial Walker’s by the 5th round. Finished up back at fountain so we bear crawled one loop around it. Jog back toward cars stopping at other traffic circle. Partner up for 20 partner merkins with hand slap in-between then 20 partner big boys with hand slap at top. Jog back to cars for a few rounds of Mary, except somehow Autobobn thinks Merkins qualify as Mary. But all good, recover and COT. Lots of sickness going around and PAX coming back from being out. So prayers for health right now. Thx for the opportunity 1/2 shell!
WARMUP: pledge
THE THANG: mosey over to Academy and Monroe white
Hill pendulum from parking lot to parking lot on Monroe white – 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10 lunge jumps/lunges at 160. Rinse and repeat.
MARY:
ANNOUNCEMENTS: D2DB
COT:
WARMUP: Put hat on
THE THANG:
Run down market
Left on Shady Grove
Take trail at back of YMCA lot
Follow up 6th Baxter to Sutton
Right on Sutton to market
Back to Shady Grove
Rinse and repeat 3-4times or 3.5-4.5mi
MARY:
ANNOUNCEMENTS: someone find pusher :man-shrugging:
COT:
WARMUP:
Standard stuff. SSH, IW, Hillbilly Walkers, Merkins, butt-kickers, high-knees
THE THANG:
Ran to side of Lowes, Partnered up (size not matter) and worked through 8 sets of 80-counts, split between partners. Every 2 sets, pax took a brief mosey to the front of Lowes and back.
SET 1
PARTNER A – 20 MERKINS
PARTNER B – PLANK
FLAPJACK to reach 80
SET 2
PARTNER A – 20 SQUATS
PARTNER B – AL GORE
FLAPJACK to reach 80
Run
SET 3
PARTNER A – 20 PETER POINTERS
PARTNER B – Elbow PLANK
FLAPJACK to reach 80
Set 4
PARTNER A – 10 Lunges (5 each leg)
PARTNER B – Deep squat
FLAPJACK to Reach 60
Run
SET 5
PARTNER A 20 – DRY DOCKS
PARTNER B – Downward Dog
FLAPJACK to Reach 80
Set 6
PARTNER A 10 – Run Stance Switch
PARTNER B – AL GORE
FLAPJACK to Reach 80
Run
SET 7
PARTNER A – 10 CRAB CAKES (4 count)
PARTNER B – UP DOG
FLAPJACK to Reach 40
Set 8
PARTNER A – 20 Calf Raises
PARTNER B – Hold crunch
FLAPJACK to Reach 80
Ran to wall beside Indian restaurant. Did 3 rounds of wall-sits with pax taking turns various things (burpees, runs to a manhole cover, and a round of Jack Reachers.
MARY:
Mosey back to COT for a bit of Mary. Maybe…or maybe we were at time.
YHC is always learning at these workouts. Today, I learned that none of the pax had any idea of the name of the closes galaxy outside of our own Milky Way. I also learned that you can’t talk about a manhole cover in a group of all men without there being some confusion on what is meant by that.
Great work by all men. So thankful to be a part of this F3 thing.
WARMUP: A little stretching for those who arrived before 0515
THE THANG: jog – a construction-free zone was found. Yes….really…construction-free
Leave Starbucks and take the road past the front of the library and go right on to nations commons.
Cross Sutton onto Richard’s crossing
Left on front street
Circle Berkshire Heights as many times as pax desired before coming back the way we got to Berkshire
Tesh loops were also optional add ons for those distance accuracy enthusiasts.
MARY: she wasn’t there
ANNOUNCEMENTS: took place – D2D events dominated the slate. Read your newsletter.
COT: 5th core principle
Until next time….. :eye:
It was a crisp 25 degrees as YHC walked up to the shovel flag just after 0500hrs. Some of The Fort’s finest, but not all, began to arrive in varying conditions.
DISCLAIMER: The mumblechatter started early, YHC felt honored to have the usual suspects in attendance, so a strong disclaimer was shouted out.
WARMUP:
Mosey to the pharmacy – Band Camp, in typical Weasel Shaker fashion, tried to push the pace since he was already warm from running to AO. CoP in pharmacy parking lot. Those suspects ramped up the heckling here, an endearing jester, but we pushed on:
– 25 SSH IC
– 10 LSS IC
– 10 Imperial Walkers IC
– 10 Hillbilly Walkers IC
– 10 MNCs IC
– Yoga
THE THANG:
Moseyed down to the parking lot behind Italian Job’s rehearsal dinner. He reminisced for the PAX as we began The Thang.
– Lunges down 3 travel lanes
– Bear crawls back down 3 travel lanes
– Burpee broad jumps down 3 travel lanes
– Toy Soldiers down 3 travel lanes.
Moseyed to Pike parking lot at top of Massey. Shoulder taps for the 6. Partner up for DORA. One PAX runs to bottom of Massey and back while other does the following exercises.
– 100 Merkins
– 200 Squats
– 300 LBCs
Finished with enough time to hit the Pike wall for 3 rounds of burpee waterfall while we did wall sits.
MARY: Flutters
ANNOUNCEMENTS: D2D Bar, State of the Union tonight, Blood Drive!
COT: Stays in COT
WARMUP: Run to bandshell at WEP
THE THANG: We did laps around WEP with an accumulator thrown in for fun. When returning to the bandshell after each lap pax did the following starting with the first exercise and then adding the 2nd to it, then the 3rd, then adding the 1st exercise on top of the original 3 following the 4th lap
Burpees x10
Should taps x20
Squat x30
We got in 5 laps before returning home. All the effort in continuous fashion kept the pax warm and kept the cranky mumblechatter flowing.
MARY: done inside the Thang
ANNOUNCEMENTS: D2D items and more
COT: yes!