13 were at Flight Plan to run thru Baxter. Good to see Dojo who starts a new job today. All enjoyed.
WARMUP: The walk from the car to launch point
THE THANG: Wandering ruck around FM discussing ego, our response when it’s triggered by others, and who/what is helping us through current period of flux.
Grateful to have F3/The Fort and my Shield Lock brothers, Cake Boss and Pusher. Don’t travel this road solo!
COT: Yes, fifth core principle
Fall weather is upon us with morning temps around 57 degrees and ready to work. YHC was excited for my VQ at the Kitchen Sink thanks to Farmers Only. I have a tendency to get stuck in a rut attending the same workouts each week and this call out introduced me to a new opportunity.
I prepped by reviewing previous backblasts and Q Source. I wanted to incorporate a leadership lesson into the Q and settled on the 4 corners of the school which matched the 4 Quadrants of Q Source.
WARMUP:
20 SSH
10 IW
20 Mtn Climbers
THE THANG:
Round 1
Starting at the corner of the school
5 Man Makers
10 Rows
15 Curls
20 Flutter IC
Shuffle to next corner then rinse and repeat
Round 2
10 Shoulder Taps
10 Lunges
15 Squats
20 LBCs IC
At each corner, we discussed a Quadrant from Q Source
Get Right
– A man cannot Get Right by himself
– You are maintaining your fitness for reasons outside of yourself
Live Right
– A HIM influences through word and deed
– A habit can be positive, negative or neutral
Lead Right
– Leadership is influencing movement towards advantage
– Candor is graciously telling the hard truth and demanding it from others
Leave Right
– Legacy is constructed through the HIMs ability to develop Virtuous Leaders
– Failure is a wonderful teacher but only if you can take the pain from it
COT:
Continued prayers for victims of Helene
Prayers for residents of Florida in the path of Milton
Pledge Allegiance
Run up Massey stop at Harris 15 Merkins 15 LBCs, 15 Squats
Run to Ardrey stop 15 Merkins, 15 LBCs, 15 Squats
Run To White stop 15 merkins, 15 LBCs, 15 squats.
Run to bottom of Harris stop 15 merkins, 15 LBCs, 15 Squats
Rinse and Repeat two more time for 3+ miles.
WARMUP: mosey around parking lot, ssh, cherry pickers, hillbillies and imperials
THE THANG:
21 squats
21 overhead press
21 burpee jump overs
Grab your bag and do a lap
15 squats
15 overhead press
15 burpee jump overs
Grab your bag and do a lap
9 squats
9 overhead press
9 burpee jump overs
Grab you bag and do a lap
Next:
11’s w/ bag over the shoulders and burpees
Next Q:
2 sets of 15 each
Deadlifts
Rows
LBCs
Finish up with a chest press burnout
MARY:
ANNOUNCEMENTS:
COT:
THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.
WARMUP: None
THE THANG: Run to Walmart and return 4.5MIles
MARY: –
ANNOUNCEMENTS: Lots
COT:
Zig zag the Teeter parking lot
– Merkins: 25 single ct cadence / sprint to other side of lot; 20 IC, sprint…15…10…5
– Squats/NUR, 25, 20, 15, 10, 5
– CCD/Power skips – 25, 20, 15, 10, 5
– SSH/High knees – 25, 20, 15, 10, 5
– Cossack squats – 25
COT
WARMUP: None
THE THANG:
Bermuda Triangle which consist of running a lap around somewhat triangle shaped loop.
Pit stops along the way
15 merkins
20 LBCs
20 squats
5 pull ups at print shop
Then reverse the course. Everyone got the quota of 3 miles. Some got more
MARY:
Airborne hip exercises
ANNOUNCEMENTS:
COT:
WARMUP: None
THE THANG: Run the approx half mile loop around Veterans Park (White St, Main St, Clebourne St.), stopping at every parking lot (5 parking lots) to do 5 merkins and 5 squats. Once back to Veterans Park, reverse directions doing the same.
MARY: Did some flutters and LBCs
ANNOUNCEMENTS:
COT: