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
See the route posted in the comments below- 2 loops completed for almost 3.5 miles total. Majority of pax were given 2lb weights to hold in each hand. At each point of the “T”, pax completed 15 SSHs, 10 lunges (single count), and 5 burpees – all exercises completed whilst holding aforementioned weights. 10-12 sets completed.
Started off the Pre-Veterans day workout with some standard warmup exercises:
11 SSH IC
11 Windmills (steady pace)
11 SJ IC
11 MNC (IC)
11 Merkins (IC)
Stretch
11 Mnt Climbers (IC)
Mosey to Mavis Brakes (this was a nice long mosey across Gold Hill)
Planked up and waited for the 6.
In Plank I talked about the next portion of the workout. Something I like to call the “Sergeant Major”
In short, the rep counts reflect the different units my Dad (a Sgt. Major) served in during his lifetime.
The workout for today laid out like this…
28 Burpees
3 Laps around the parking lot of the school nearby
28 Burpees
56 LBC’s
3 Laps around the parking lot of the school nearby
28 Burpees
56 LBC’s
112 HR Merkins
3 more laps around the parking lot of the school nearby
Whenever you finished you went and picked up the 6.
After this we mosey’d back to COT with a few minutes to spare
Led a round of Mary..
22 Flutters IC
22 HD IC
22 FM IC
Pusher quickly picked up on why the rep count for this last portion of the exercise. The point was made that our gratitude for our veterans should be equaled by our concern for their mental health and a desire to help them in any way we can.
COT was another great example of why we all joined F3 and still come back. What was said, stays there but it was a lot of what I needed to hear that day.
Men I’m extremely thankful for the service and sacrifices of our veterans (my Father and Brother in law among others…)
Hope the example of service and sacrifice continues to inspire and push us all to be better leaders in our communities and lives.
Take care,
WARMUP: say hello and set your watch
THE THANG:
Run down 160 to left at Baxter Bubble mushroom pool
Do loops around Berkshire and run back
MARY:
Touch your toes
ANNOUNCEMENTS:
Attend all fundraising events
COT:
Don’t mess with Gears efficiency as he runs a tight ship
Prayers and Praises 🔥👆🏻
9 Pax landed at Bushwood for a balmy November in the Fort. YHC reviewed previous Bushwood backblasts and found my Bushwood VQ from 2021 and decided to bring it back.
One thing I noticed from the backblast was the enthusiasm that I had for the being the Q. The world was beginning to come out of the global pandemic and the fellowship of the Pax provided much needed energy for me to deliver a beatdown. It was the closing of a season and nearing the end of a time of chaos across the globe that will shape our world forever. As I read it in my current mindset, I questioned my current season and the current chaos that surrounds me at this moment. There will always be chaos. YHC will always be going through seasons. Seasons of adversity and challenges and seasons of growth and positivity. Reading the backblast from 2021 was a good reminder of this.
Warmup:
The pax moseyed to the band lot for the following:
SSH x 30 (YHC got off to a rocky start on the cadence here)
IW x 15
Mtn climbers x 15
Peter Parkers x 15
Mosey to CRHS for Line of Fire
1 pax runs back and forth from the tower while the rest of the pax rotate exercises including:
Merkins
Squats
Mtn climbers
Burpees
Next round
LBCs
Flutters
Hello Dollies
Big boy sit ups
Mosey to front of CRHS and partner up
Partner 1 – Balls to wall
Partner 2 – Shoulder taps x 20
Rinse and repeat x 3
Next round
Partner 1 – Peoples chair
Partner 2 – monkey humpers x 20
Rinse and repeat x 3
Mosey to driveway
Bear crawl to 10 CDDs
Lunge back to 20 squats
Rinse and repeat 3 times
Mosey back to Line of Fire
Final round split between abs and shoulder work
Mosey home
During the workout, we discussed seasons of life and the examination of what season you are in with your M, your 2.0s, friends and work. It is important to put guardrails around a season of adversity for Mammon so that it does not affect your M and 2.0s. Its an ongoing struggle for me with work.
We closed with vulnerability and leadership across all of the Pax on their season, their prayers and their praises. All 3 Fs were covered today at Bushwood and YHC leveraged this energy throughout the day.
COP
Take a lap around HT
SSH x 30
Windmills x 15
Mtn Climbers x 15
IW x 15
The Thang:
Mosey to new spot
H-and Release Merkins x 100
A-ir Squats x 100
Take a lap
L-unges x 100 each legs
L-ow Dolly x 150
O-ut and Back – take a lap
W-orld War II Sit Ups x 100
E-scalator (10 Jump Squats, 20 Burpees, 30 Merkins, 40 Squats, 50 Lunges)
Take a lap
E-mpty Wheelbarrow
N-olan Ryans x 50 (each side)
Mosey home. Only Slapshot made it to the end.
WARMUP: stretch
THE THANG: run to Brayden light. Loop through a couple times come back.
MARY:
ANNOUNCEMENTS: BBQ Bourbon, Slash thing Sat, pints padre, that is all
COT: prayers& praises. Be thankful for all our blessings.
THE THANG: some rucked, some ran Hills of Brayden, some did their own route, all got better
COT: Shout Out to Assassin as Site Q keeling Flught Plan strong! Thx for Q invite!
WARMUP: run to old Hardy’s and do something while waiting for the six
THE THANG: the zipper run to Elliot street turn right. Run to Unity turn left. Do 10 merkins and 15 squats run to pine turn right and repeat till you run out of time.
MARY: nada
ANNOUNCEMENTS: to many to list. Call pusher
COT: prayers and praises.