Get Motivated

WARMUP: Mosey and Windmill
THE THANG:
The Motivator

Dora
100 Mercans-Bear Crawl
200 Flutters- Burpie Broad Jumps
300 Box Cutters- Power Skips

Fire Hydrants, Military press
Overhead and Forward claps 30 in cadence

Standing shoulder taps and 2 minutes of planks

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Birthday Bash

WARMUP: 44 SSH and some other stuff
THE THANG: partner work

1. Wheel barrow or bear crawl around fountain as we head to pain stations where we did a series of DORAS…

Pain station 2 by Cindys.
44 man makers
50 lunge walks out and turn around about 50 meters

Pain station 3 on railing behind theater. 200 dips
Sprints about 50 meters

Pain station 4 on fountain in front of theater.
100  Derkins
50 bear crawl

Pain station 5. 200 flutters
1 min planks or railing hangs
Pain station 6.  100  shoulder taps
1 min Dead hangs
And planks

MARY: yes, we discussed Male loneliness and how F3 prevents it…

Recent surveys find that both men and women today are suffering an epidemic of loneliness, but that the decline for men has been much steeper. Fifteen percent of men today say they have no close friendships, a fivefold increase since 1990

ANNOUNCEMENTS: lots
COT: done!

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Ruck Dora

WARMUP: SSH, Cherry Picker, Imperial Walker
THE THANG: Dora with Partner
100 merkins with ruck
200 Ruck Swings
300 Flutters
Timer 100 yard ruck

Thing Two on Soccer Field
Ruck overhead carry 100 yards
Bear Crawl 100yds
Crawl Bear 100yds
Suitcase carried two rucks while their partner did lunges
Repeat list 2x
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

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Pax fully scattered

WARMUP: light stretching and mumblechattering
THE THANG: munn to harris to spratt to 160 to COT – also ruck and trail options
MARY: nope
ANNOUNCEMENTS: newslettery things
COT: for sure

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Mr October

THE THANG: some rucked, some ran Hills of Brayden, some did their own route, all got better
COT: Shout Out to Assassin as Site Q keeling Flught Plan strong! Thx for Q invite!

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Pull up your zipper

WARMUP: run to old Hardy’s and do something while waiting for the six
THE THANG: the zipper run to Elliot street turn right. Run to Unity turn left. Do 10 merkins and 15 squats run to pine turn right and repeat till you run out of time.
MARY: nada
ANNOUNCEMENTS: to many to list. Call pusher
COT: prayers and praises.

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Bodily functions are real

WARMUP: started with a mosey around the parking lot. Stopped for some SSH, merkins, squats, mountain climbers, and a little back and hip stretching. Made our way over to grab some cindy’s.
THE THANG: Once we had our new toys, we went to the hill for 11s. Shoulder presses at the top with cindy and bottom of the hill hand release merkins. Pax that finished early did chest presses or picked up Pax and finished with them.

Next we took our cindy friend to the pull up bars for work. 7s was the game with 1 pull-up and 6 man makers…down to 6 pull ups and 1 man maker.
MARY: made our way to COT for Mary on steroids…1 hammer, 4 flutters; 2 hammers, 8 flutters…made our way to 5 hammers and 20 flutters before the crying started. Then it was 3 burpees and round the horn ab callouts.
ANNOUNCEMENTS: lots in the newsletter
COT: patience, schools, families in general.

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Sometimes you eat the bear and sometimes the bear eats you

WARMUP: A Jog, SSH, WM, CP, MNC, Merkins
THE THANG:
Eight exercises stations with a KB and non-KB exercise at each one. Mode of transportation to each station varies from bear crawl, crawl bear, power skip, broad jump. Once through all the stations, we ran a lap around the parking lot as started the process over again.
MARY: no time
ANNOUNCEMENTS: newsletter
COT: closed in prayer

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Reduce Reuse Recycle

having been put in charge of both of our running with push-up AOs this week, I decided to make them entry level. it does not mean easy, it just means easy to understand what is required to do. to that end, I decided to recycle some of the easier to follow Qs in which I have participated.

the word, recycle and reuse together often. remind me of a program I saw in fourth grade. you may have bag memories of being hurted into your elementary school gymnasium in order to see what amounts to a public service announcement or little skit or play put on by a bunch of kids , maybe a small performance by the 5th graders who got to start orchestra. but the one I remember most vividly is being brought to that sad little gymnasium to watch a dude dressed up as McDonald’s mascot and Ronald McDonald caper about singing about reducing reusing and recycling. somehow they burned half an hour of our day listening to Ronald McDonald it’s founding on the virtues of mineralism in a 1980s world where everything was designed to be thrown away immediately after use.

WARMUP: the pledge of allegiance
THE THANG: run to Hardee’s. pair up. run opposite directions saying the block. On the east side (post post office) do 5, 10 and then 15 partners BBSU. Then 15 every time. continue running until meeting up at or around the Hardee’s lot. where you at 5, 10, 15 partner pushups. after the pushups, run the way you came back. this way each partner gets to run both directions around the block multiple times. sort of like a weird freaking Newton cradle
with about 4 minutes left PAX were gathered and Bandcamp led burpees while YHC perform the exhausting job of keeping an eye out for stragglers
MARY: 30-45s of flutters while YHC grabbed my phone
ANNOUNCEMENTS: duties were assigned to Funhouse
COT: duties were assigned to Funhouse

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