We ran and/or rucked to the River District and back.
WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers.
THE THANG: Overhead carry to the big parking lot where we lined up on the curb.
3 rounds with increasing reps. We went through round 1 lower reps and increased up to round 3.
– KB swings 10, 15, 20
– KB Squats 10, 15, 20
– shoulder presses 10, 15, 20
– upward rows 10, 15, 20
– lunge 5, 10, 15
– clean + press 5, 10, 15
Break for a non-sprint 3 line suicide
– plank rows 5, 10, 15
– American hammer 10, 15, 20
– burpee w/ bell 5, 10, 12
– lawnmower pull 10, 15, 20
– chest presses 10, 15, 20
– tricepts 10, 15, 20
– shrugs 10, 15, 20
1 more round of suicides
MARY: no time today
ANNOUNCEMENTS: lots, newsletter
COT: patience and the true lack of control we all have
TBH All I knew I wanted to do was 10 sets of burpees and bear crawls. Each bear crawl was 40 yds and burpees started at 10 and went to 1. In between sets run toward Shutterfly and find the next opportunity to find 40 yds of unoccupied pavement.
I have a heavy heart now and it wasn’t any better at the time. The fact that flags were there flying at half mast in front of Shutterfly was a good reminder of who we are and what needs to happen next from an immediate and existential standpoint, so we recited the Pledge of Allegiance.
I’m currently reading Plato’s writing on Socrates and the present parallels are not lost on me. A man was executed for “impiety” and “corrupting the youth”. He asked questions. He didn’t properly attend to the gods. He challenged authority.
The bottom line is that we need both political parties. Without challenge, a uniparty would become weak and invalid. I would say we need more, but I digress. We should all be praying for the prosperity of both political parties to the betterment of the individuals they serve.
God forgive us, for we know not what we do.
Let me start by saying the weather is fantastic right now. Honestly, it perfect F3 weather. Warm enough to build up a sweat but lightly chilly enough to not sweat too much.
Nonetheless, YHC was honored to Q the DP. It was the second day of Q duties for me so there was a rinse and repeat option but I decided to leverage the area around WEP and do something a little different than yesterday.
WARMUP:
Cherry Pickers x 10
SSH x 30
Merkins x 10
Stretch
Windmills x 10
Mosey up the hill towards Sweet Baby Jesus stopping at the first stop light
10 Merkins
10 Squats
10 Monkey
Notice this will be a recurring theme and henceforth be known as the Accumulator portion.
Mosey SBJ as mentioned
3 sets of Accumulator with trips up/down the stairs in between
Brief interlude on the 5 Cs of Leadership Virtues with a focus on Courage
Partner Dora
100 Big Boys
200 Lunges
200 (due to time) LBCs
Mosey back to stop sign for accumulator
Mosey back to WEP
6 minutes of Mary including a V Cadence by Spike
Add another Accumulator
ANNOUNCEMENTS:
Read the newsletter; Be involved
COT:
All Pax shared examples of their courage. Interestingly enough, many included opportunities given in F3 which I found interesting and exciting. We are a leadership group, exhorting men to grow as leaders. That requires courage to dismiss fear and other worldly things. Let us not forget this.
Prayers for:
– KJ
– Davis new job opportunity
– Untangling our identity from work
– Grace to demonstrate courage when everyone else is fearful
WARMUP: Mosey
THE THANG: 4 corners around Earthfare. 1/2 mile loop. Corner 1 (5 burpees), Corner 2 (10 squats), Corner 3 (15 merkins), Corner 4 (20 lbc’s)
MARY: No
ANNOUNCEMENTS: All the things
COT: Prayers and Praises
YHC was honored to head to the East Side and deliver a beatdown at AJ. The weather is fantastic for F3 and I enjoy seeing some new faces (Sunkist). It also gave me an opportunity to create a tough workout, which I needed after a weekend of bad eating.
WARMUP:
Disclaimer given. Mosey past the light poles to the parking lot near the baseball field.
IW x 10
Mtn x 15
SSH x 20
CDD x 15
Windmills x 10
Let’s go!
THE THANG:
Light pole suicides
Run to 1st light pole, do 10 WAMs, then run back
Run to 2nd light pole, add 15 squats plus 10 WAM, run back
You get the idea!
Exercises included:
10 WAM
15 Squats
20 Merkins
25 CDDs
30 Monkey humpers
35 Plank Jacks
Small interlude discussion on Commitment, one of the five Q Source Leadership Virtues
Mosey to other lot
Jack Webbs
1:4 Big Boy/Flutters
1:4 Irkins/Dips
Each went to 5:20
Modified Starfish
15 jump squats, run to middle for 5 burpees
15 Overhead claps, run to middle for 5 burpees
15 Durkins, run to middle for 5 burpees
15 Mtn climbers, run to middle for 5 burpees
Mosey back for Mary
ANNOUNCEMENTS:
Congrats to the Fort for the 13 year anniversary!
COT:
Lots of prayers and praises shared here. All were lifted up His glory!
WARMUP:
THE THANG: partners up while partner 1 runs hill partner 2 does 9 burpees, 11 squat jacks, step ups until partner returns rinse and repeat for entire workout. Climbing stairs and being prepared for whatever comes our way is what we get to do and need to be prepared to do. Keep up the hard work.
MARY:
ANNOUNCEMENTS: inverted, convergence, golf
COT: prayers for our country and being the light to our neighbors. Show kindness and love
WARMUP:
THE THANG:
Ruck Fripp Island 4.4miles
MARY:
ANNOUNCEMENTS:
COT:
Standard CoP warmup IC – SSH, WM, IW, broga stuff
Dynamic warmups to take us past the f45 suckers paying to workout at 5am… high knees, buttkickers, toy soldiers, karaoke
Pyramid style workout… run up and perform exercises up near COT, then run back and SSH for the 6.
Exercises: squats, merkins, flutters, CDDs, Lunges
Rep progression: 5, 10, 15, 20, 15, 10, 5
Finished Pyramid with 5 minutes left so circled up and did tempo versions of each exercise IC to finish off with a SLOW BURN
Thanks for the opportunity to lead Peachstand
My boy Poppins blew out his hammy doing something in the shower… sounds wild… so I figured PAX could chase me around for 45 minutes instead.
Pledge at 5:14 brief disclaimer and LFG
Out and back route up main street, right at light, turn around at QT.
Stopped a bout every 1/4 to 1/2 mile for in-cadence exercise escalator style.
Instructed PAX to join in on whatever exercise happening when they arrived
20 SSH IC
Add 5 merkins IC
Add 10 Squats IC
Add 15 OH Claps IC
Add 20 wide arm Merkins OYO
Add 25 LBCs IC
Add 15 Lunges IC
3.5 miles total
Feel better Pop