WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: yes, mission of F3
THE THANG: parking deck misery
MARY: N
ANNOUNCEMENTS: Y
COT: Y
WARMUP: mosey, inch worms with merkins, lunges and squats.
THE THANG: lots of sprints with flutters. Zipper merkins. 7s with merkins and squats. Quick dora. More sprints.
MARY: more flutters and merkins
ANNOUNCEMENTS: read newsletter
COT: lots of gratitude for F3
WARMUP:
– SSH x30
– Merkins x10
– Peter Parkers x10
– Windmills x10
THE THANG:
Ran to Fort Mill Golf Club which has apparently moved to Augusta National status because we were turned away by the guy pulling the carts out. So a quick audible turned us around and headed back to the top of the steep hill on Withers St.
Here we would still play golf on something not nearly as nice as the course we planned to play. Nasty courses are commonly referred to as Goat Tracks.
9 Holes of Golf:
– Top of the hill is the tee box (perform 2 squats for the first hole, 4 for the second, etc.)
– Circular grass island in front of Fort Mill Baptist Church is the green (1 burpee for the first hole, 2 for the second, etc.)
– Run back and forth between the two points to complete 9 holes.
Most people got through the 7th hold before we needed to call it to mosey back.
MARY:
Took turns calling exercises for 5 min
WARMUP:
THE THANG: 3.4 miles down to Gold Hill Elementary and up the back hill towards Walmart. Turn around and take a more scenic route back.
MARY:
ANNOUNCEMENTS: Christmas party, golf tournament
COT: prayers for my M and for me to remember that I need to focus on serving her through recovery and maybe even after.
WARMUP: basically warmup with some broga
THE THANG: moseyed To a hill for 11’s, back to COT for a board of Pain. Three rounds of five exercises and 3@ Reps each
MARY: we did do push ups to every time black Betty was said in the song
ANNOUNCEMENTS: <@UJKGM3VKJ> is now the official Form Police & Back blast Police
COT:
WARMUP: SSH, Moroccan Night Clubs, Windmills, Low slow squats, Cherry Pickers
THE THANG: mosey to stage at WEP
100 – LBCs
Run a loop
90 – squats
Run a loop
80 – merkens
Run a loop
70 – flutters
Run a loop
60 – lunges
Run a loop
50 – big boys
Run a loop
40 – Freddy Mercury’s
Run a lap
30 – Burpees
Run a lap
20 – dry DOCKS
RUN A LAP
10 – diamond merkens
Run back to cot
MARY:
ANNOUNCEMENTS: newsletter
COT: what happens in COT stays in COT
Rucked 2.4 miles. Vet Park-> left on Jackson ->left on Harris->left on Spratt-> Vet park
WARMUP: since it was pouring we ran over to the movie theater to do the warmup and the thang…
Typical warmup
THE THANG:
Tabata routine…
4 rounds
Step ups r leg
Step ups l leg
Derkins
Irkins
Dips
SSH
BOMB JACKS
BURPEES
Ran lap
Sumo squats
Calf raises
Jumping lunges
Merkins
Wide arm merkins
“L” Off set merkins
“R”
forgot one
Ran lap
Flutters
LBCs
Grave diggers
Freddie mercuries
Plank jacks
Parker peters
Peter Parker’s
Mountain climbers
Ran lap
Mike Tyson’s
Diamond merkins
Toy soldiers
Big boys
American hammers
CDD
Wall sits
Monkey humpers
MARY: see above
ANNOUNCEMENTS: yep
COT: yep
WARMUP: since it was pouring we ran over to the movie theater to do the warmup and the thang…
Typical warmup
THE THANG:
Tabata routine…
4 rounds
Step ups r leg
Step ups l leg
Derkins
Irkins
Dips
SSH
BOMB JACKS
BURPEES
Ran lap
Sumo squats
Calf raises
Jumping lunges
Merkins
Wide arm merkins
“L” Off set merkins
“R”
forgot one
Ran lap
Flutters
LBCs
Grave diggers
Freddie mercuries
Plank jacks
Parker peters
Peter Parker’s
Mountain climbers
Ran lap
Mike Tyson’s
Diamond merkins
Toy soldiers
Big boys
American hammers
CDD
Wall sits
Monkey humpers
MARY: see above
ANNOUNCEMENTS: yep
COT: yep