Warm up: SSH, Squat, burpee, merkins
Slow shoulder raise
21s: curls: 7 half down, 7 half up, 7 full
Jacob’s ladder series: 7 Count, run in between
swings/squats
curl/overhead tri
lawnmower/American hammer
Mary
Great morning with even better chatter with even better better tunes. We ran a bit more than Snake Pit is used to but we ate better for it.
Aye!
WARMUP: yes…ran up the hill by the football stadium for SSH, windmills, merkins, Moroccan night clubs, squats, and some stretching of the shoulders.
THE THANG: deck of cards was the game. Every 6 cards we ran about 100 yards and back. And let’s just say the exercises didn’t line up so well with the cards.
Diamonds: 2-7 were merkin with a KB pull; 8-A (fan favorite) we’re man makers
Spades: 2-7 lunges with bell; 8-A squat thrusters
Clubs: 2-7 flutter with a press; 8-A American hammers
Hearts: 2-7 curls; 8-A KB swings
MARY: nada
ANNOUNCEMENTS: 10 year coming up
COT: prayers for YHC’s M for job offer (which she got the next day), health for friends and families, schools and kids
While I tagged the entire PAX from both AOs, the BB is only for Bushwood.
WARMUP: Essentially non-existent. We ran to the bottom of the hill on the backside of the school. We then NUR’d about 75 yards back up the hill then ran back down to the benches for 30 Derkins. We then did 15 pull-ups, ran to the stop sign, NUR’d back for 15 more pull-ups & planked for the 6.
THE THANG: Run back to the parking lot for the deck of cards:
For the 1st-Timers, each suit is an exercise and each card represents the reps (Ace=14).
Hearts: Jump Squats
Diamonds: Diamond Merkins
Spades: Carolina Dry Docks
Clubs: V-Ups
For the other 4 cards, ya know, the ones that have the ads or some other nonsense on them, those were 25 American Hammers I/C.
MARY: Included in the above.
ANNOUNCEMENTS: Read the NYT article, watch (record) Fox News at midnight tonight for additional F3 sharing. Be grateful for this brotherhood and welcome the FNGs.
COT: You had to be there.
WARMUP: pledge
THE THANG: Alabama route 2mi. BASS exercises Bombjacks, American hammers, Squats, SSHs. 10 ea. 2 stops. 2 laps or 2nd lap circle up main and back to COT x2 for 3mi total.
MARY: PAX choice
ANNOUNCEMENTS: trash pickup this Sat. Shooting in Nov.
COT: praises prayers.
WARMUP: Mosey and Circle up, exercises for starters
THE THANG: Cinder block work- 15 shoulder Presses- a lap(with cider Block) x2, 20 curls- a lap (with block)x2, 15 uprights-a lap (with Block) x2, 20 Bench press-a lap(block) x2, 20 merkins on block- a lap (with block) x2, 10 manmakers- a lap(with block) x2. Then transitioned to pull up bars and did elevens, 10 pull ups and to bottom of hill 1 merkin, 9 & 2, 8&3 and so on! some finished!
MARY: ran out of time- Read a Sean Kelley prayer
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for Marriages , I forget the specifics
Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.
Four of us tackled four corners of fun at The Stockade this morning. Conditions were stellar (63 degrees and low humidity). A quick disclaimer was disclaimed, a few warm up exercised were done and we were off. Here’s what we did:
NMM
Every day we wake up with a choice. Will we think of what we have to do or what we GET to do? Do we think about the stresses of the day or the opportunities the day presents? We can choose positivity or negativity. Negativity is easy to find. It’s what sells ad space on TV and radio. It’s what gets clicks online. Positivity takes effort. Sometimes you have to find it.
We are blessed that we GET to have adult recess with our friends. We GET to go to work to provide for our families. We have so many opportunities to better this place. If not us then who? If not now then when?
Aye!
Italian Job
Today, we honored Cash, hospital name Jay Griggs, who passed away in Sept 2020 of cancer. He was given the name “Cash” as in Johnny Cash due to his all black outfit he worn at his first workout along with his hometown of Nashville, TN. The Coop was renamed “Ring of Fire” in honor of Cash. Double D shared stories through the workout. Cash was a genuine person who was always ready to help out a friend.
Jekyll provided me with a backblast from 2015 where Cash was in attendance. I decided to copy it on a piece of paper and unfortunately dropped it in the gloom so it did not match the exact workout.
We first moseyed to the front entrance of the school for COP (SSHs, IWs, Windmills, Cherry Pickers, Plank Stretches, and Mountain Climbers)
Next, we moseyed to the gym wall for People’s Chair with each pax running out to the parking lot for 5 merkins. One round of Balls to the Wall.
The lights came on making it easier to navigate, mosey to the ROTC building.
Dirty McDeuce (3 exercises, 12 reps) Run to the top of the hill, 5 burpees and back down to starting point.
R1: Merkins, LBCs, Lunges
R2: Wide Arm Merkins, Hello Dollies, Squats
R3: CDD, Flutters, Jump Squats
R4: Stagger Merkins, X/Os, Calf Raises
Back to the top of the hill near the school
Three rounds of toe touches, Dips, Derkins (12 reps)
Back to COT
Closed with Cash’s prayer
Search me Lord. Lead me to you. Help me to be a good man, a good father, a good husband and a good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw that goodness out of them.
WARMUP: went over the basics: SSH, merkins, cherry pickers, low slow squats, windmills, couple back stretches
THE THANG: a you vs. you morning! Everyone grabbed a piece of chalk where we did AMRAP (as many reps as possible) for the following exercises in 2 min each (in between we ran about 150 yards and back in the parking lot of Panera).
Exercises were: merkins, squats, LBCs.
We wrote down our individual numbers after the 2 min were up. We then did a rinse and repeat but with not a lot of time remaining (total workout today was only 30 min), we cut our chalk numbers in half and the goal was to beat those numbers by 1, and have at least 1 min, or more, to do it.
MARY: didn’t leave time today
ANNOUNCEMENTS: high level newsletter updates and 10 yr “what’s going on”
COT: covered the basics of what COT was and closed out. Wrapped up the next 30-45 min with coffee answering “what makes F3, F3” questions and things the guys were interested in knowing!
The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details: The first Pax will run 3 miles and return to the starting point. The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles. Each route will be unique. If you get lost, just run 3 miles and return back to the park.
Total miles: 3+3+3 = 10 F3 math (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)
Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.
Great job by everyone this morning!