WARMUP: rucked
THE THANG: rucked
MARY: rucked
ANNOUNCEMENTS: probably
COT: Reminder to lean on your fellow pax in time of need. Take advantage of the fellowship and support. It’s ok to not feel motivated and rely on others to pull your through to better days.
WARMUP: mosey, ssh, imperial walkers, hillbilly walkers
THE THANG: 3 corner block party- 20 pull ups at the print shop, 20 merkins and 20 squats and the train tracks and top of the hill
MARY: saw quite a bit of her
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP: pledge
THE THANG: run to church corner down academy do 1 merkins. Then run all the way up hill to print shop then to pull up bars. Do 11s with pull ups and toes to bar. Run back past ABC store turn right on academy and go back down to church corner.
MARY: toes to bar count.
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: walked a bit
MARY:
ANNOUNCEMENTS:
COT:
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: mosey, Shuffle, butt kickers, high knees
THE THANG: exercises in cadence
Routine 1
– merkins
– Seal jacks
– Derkins
– Moroccan night clubs
– Hand release merks
– Overhead claps
– Incline merks
– Donkey kicks
Bear crawl and lunge walk
Routine 2
– squats
– Peter Parker’s
– monkey humpers
– mnt clmbers
– Step ups
– Big boys
– Low slow squats
– LBCs
Bear crawl and lunge walk
Repeat Routine 1
Bear crawl and lunge walk
Repeat Routine 2
Mosey
Celebrating the engagement the night before of Ms Swift and Mr Kelsey by running rings.
Pick your poison – munn>harris>trail to wep and run around that or hit old Kingsley for the familiar vibe of long term marriage.
I was just on a podcast last week. Host asked me to do a shout out for things I’m grateful for. My M and the men of F3 are the two top ones. Thankful to be able to lead.
WARMUP:
– 15 SSH
– 10 LSS
– 10 Windmills
– 10 IW
– 10 MNCs
– Yoga
THE THANG:
Ran loops around the block (160 to McCammon to Cleborne to Main), stopping at each driveway for exercises (below). First loop was 10 reps, 2nd loop was 20 reps, 3rd loop was 30 reps. All were completed.
– Squats
– Mike Tysons
– Big Boys
– Merkins
– American Hammers
– Monkey Humpers
– Shoulder Taps
– Burpees
MARY: None, wrapped up burpees at 0600
ANNOUNCEMENTS: Bethel, Golf Tourney, 50k race, Pints & Padres
COT: Stays in COT
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
WARMUP:
THE THANG: walk to kitchen sink and back as fast as your legs will take you
MARY:
ANNOUNCEMENTS:
COT: