WARMUP:
THE THANG: 160 into fort mill, left on main, turn around at old Hardee’s for 3, go up to summersby for 4.5
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins
3 to 4 miles by all
MARY: a few core exercises
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins
3 to 4 miles by all
MARY: a few core exercises
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: Gave the usual intro and then we got after it.
THE THANG: We toured the longer Kingsley loop and the rucks stayed on the whole time. Starting from COT we had our first 10min ruck interval, 5min rucking followed by 5min of ruckshuffling.
Stopped by a group of benches for our first pain station.
25 – Step-Ups
25 – Alt. Lunges
25 – Incline Merkin w/ 2 shoulder touches at the top = 1 rep
Onto the next 10min ruck interval. This time we rucked for 4min. and then ruckshuffled for 6 min.
Stopped at the round-a-bout towards the back entrance for our next pain station.
150 total reps – Squats and Calf Raises (PAX chose how they wanted to split up the reps )
Then completed 1 lap via BearCrawl around the round-a-bout
Marched right into our next ruck interval – 3min ruck followed by 7min of ruckshuffling.
Ended up at the amphitheater area for our next pain station where there were plenty of more benches to utilize.
20 – ButttouchSquat followed by 2 alt lunges = 1 rep
15 – Incline Merkin followed by 2 Grave Diggers = 1 rep
From that pain station we moved into our final ruck interval – 2min ruck followed by 8min ruckshuffle which we completed in the parking lot behind Panera. Last call was at 1min as PAX were asked to ruckshuffle back to COT.
MARY: No time
ANNOUNCEMENTS: Bethel Serve, Blood drive, Trash pick-up, T&H, read your newsletter
COT: SHOWTOKNOW!
WARMUP: Broga x20 mins
THE THANG: 10 stations, 30″ each, jog ~20 yards to curb and back and proceed to next station
#1 foam roll calves
#2 cross-over dribble with basketball
#3 jump rope
#4 cross-over dribble with soccer ball
#5 10# plate steering wheel
#6 goblet squat with 25# KB
#7 ball slams with 25# ball
#8 SSH
#9 merkins
#10 flutters
ANNOUNCEMENTS: Tortoise and the Hare coming soon
COT: prayer emoji
THE THANG: reverse Alabama
ANNOUNCEMENTS: newsletter
COT: prayed for family members and school being back in session.
WARMUP:
15 SSH IC
10 Windmill IC
Plank Warmup
Honeymooner to Downward Dog
5 Merkin
5 Parker Peter
5 Shoulder Taps
5 Burpees OYO
Mosey to the Islands
THE THANG: x2
See image
Station 1: Overhead March (15 reps each side)
Bicep Isometric Carry to Station 2
Station 2: KB Overhead Swings (25)
Overhead Lunge Walk to Station 3
Station 3: Curl to Halo (12 each side)
Goblet Carry to Station 4
Station 4: Single Leg Deadlift to Overhead Reverse Lunge (12 each side)
Overhead Lunge Walk to Station 5
Station 5: Russian Twist (20 count)
Bicep Isometric Carry to Station 6
Station 6: Snatch (12 each side)
Goblet Carry back to Station 1
Mosey back to COT
MARY:
ABC’S of Abs
3 rounds of callouts: Heels to Heaven, American Hammers, Elbow Plank Parker Peters
ANNOUNCEMENTS:
CSAUP’S, Bethel Men’s Shelter, Blood Drive, Relaunch of Snake Pit
COT:
Show to know
WARMUP: Mosey to the bottom of the hill past the ROTC building for some plank-position exercises. Mosey to the pull-up bars.
6 Pull-Ups & 6 Burpees
Repeat for 3 total rounds
THE THANG:
Make our way to the track. We are here to remember US Army Staff Sergeant Edward Loredo.
6 Rounds
24 Squats
24 Merkins
24 Walking Lunges (12ea leg)
Run 400m
When all finished, line up on the goal line.
Bear crawl 100yds to the other goal line for 30 American Hammers (15 – 4ct)
Crawl bear back to the starting goal line.
MARY: Included throughout
ANNOUNCEMENTS: F3 State of the Nation July 16
Community 5k, various Q announcements, read the newsletter
COT: 5th Core Principle
WARMUP: SSH, merkins, BROGA x12 minutes
THE THANG: partner up for 5 stations x 2 rounds
1. Partner merkins
2. Partner leg throws
3. Alternating burpees with partner
4. Alternating 20# ball slams with partner
5. Combined 15 pull-ups with partner (TIMER)
Dynamic warmup: toy soldier, butt kicks, high knees, Carioca, toy soldier lunges, power skips
Hill Time…
Partner up- partner A NUR until rest needed as partner B jogs and encourages, switch until A & B reach the top… award for 1st place = no burpees, 2nd, 3rd, 4th, and 5th place teams receive 2, 4, 6, and 8 burpee rewards, respectively
Repeat x3
One more NUR uphill OYO for good measure.
MARY: side plank leg lifts, front plank Peter Parkers, down-regulation breathing x2-3 minutes… nixed Tapout’s body destroyers recommendation
ANNOUNCEMENTS: newsletter comes out tomorrow
COT: praying for God’s will as it pertains to SILFAB (reach out to for more info).
Praying for grandma’s recovery from yesterday’s cardiac procedure.
Thank you, God, for the air in our lungs!
WARMUP:
SSH
Cherry pickers
Windmill
Low slow squat
Maraca nightclub
Arm circles
THE THANG:
Mosey to the track where shield and his 2.0 were already putting in the work. Great job!
Run a mile
100 merkins
110 yd bear crawl
Run .75 mile
100 merkins
110 yd bear crawl
Run .50 mile
100 squats
100 LBCs
Run .25
100 squats
100 LBCs
Run stadium steps till time
Finished off workout with Airborne hip exercises. Dark Helmet is not a fan so he didn’t participate.
Great work by all Pax. It was extremely hot and humid but they all pushed to get through at least the last round of bear crawl. Leaders were running stadium steps when time was called.
This was a workout created to honor DEA Special Agent Terry Watson. Who was killed in Bogota Colombia June 20, 2013.
Workout was modified, but it still sucked.
MARY:
ANNOUNCEMENTS:
COT: