We ran the Kingsley loop. It was glorious. Miles for everyone.🏃♂️💨
– JWow
WARMUP: cherry pickers, little baby circles (both directions) and Moroccan night clubs
THE THANG: Dora with partner
Round 1: 100Merkins, 150 LBC’s, 200 Mountain Climbers
Round 2: 100 side straddle hops, 150 squats, 200 shoulder taps
Rinse and repeat
MARY: flutters, American hammer, hello dolly, merkins?
ANNOUNCEMENTS: d2db 10k, acceleration project
COT: families, marriges, rolloff’s M, shower curtains father in law
Run to Afton Way (.39 miles)
15 dips
15 merkins derkins
Run to Afton and Galbreath Intersection (shoulders)
30-60 second hold plank rockers
15 Superman I Y T (alternate arms to make a I Y or T
Afton/Lizzie Lane (Legs)
15 Squats
15 Calf Raises
Back to Brayden Parkway and up Hill
15 Burpees at the top of the hill.
Back down Brayden to Afton and repeat loop
Return to COT (3.5 Miles or so)
WARMUP:
THE THANG: run nun, Harris, Sutton, back on Sam Harris, back on harris, back on Nun
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: side straddle hops, wind mills, cherry pickers, imperial walkers, morocan night clubs
THE THANG: Stage A B C
Run and 2 exercises per stage
MARY:
ANNOUNCEMENTS:
COT:
22 Men got better today:
Run to Office Parking lot: 15 Merkins and 15 CDD
Run to Gold Hill Elementary teacher parking lot: 20 LBC and 20 Hello Dolly
Run to Gold Hill Middle teacher lot: 15 squats and 15 Lunges
Mileage ranged from 3-5. Great job.
WARMUP: Not enough
THE THANG: stolen from Tesh: https://f3thefort.com/2019/10/24/2019-43-minnow-pond/
YHC did change the route so the burpees were done at the Nazarene and then ran back to the location of the bear crawl
Most got 3+ miles
MARY: no, time was of the essence
NMM:
An excerpt from a poem by Amanda Gorman:
Just like a skill or any art,
We cannot possess hope without practicing it.
It is the most fundamental craft we demand of ourselves.
Getting to start my day with the caliber of men in the Fort is one way I practice hope. I’m grateful for it.
WARMUP: Naw, but maybe we should? Warming up is good
THE THANG: Run
MARY: No
ANNOUNCEMENTS: Yes
COT: Check
WARMUP: Route discussion
THE THANG: out and back to QT (Springfield Pkwy). 3 out and 3 back
MARY: Stretching
ANNOUNCEMENTS: Yes
COT: Even Better
Ran past schools toward the lightpoles/hill
mandatory stop for some Bobby hurleys at the bball hoops
starting at first light pole – run to second lightpole do 10 merkins then run back to first pole. run to 3rd lightpole do 10 merkins then run back to first pole. run to 4th pole do 10 merkins….etc. didn’t make it all the way to Walmart but got close.
headed back with about 10 minutes left and got a few more Bobby hurleys as we passed the basketball hoops.
4.25 to 4.75 miles with close to 70 merkins