Conversating with heavy backpacks to WEP and back.
Everyone loved my Q this past Friday. We had 3 buckets placed around the parking lot with various exercises to pick from each bucket. Many of you have struggled through it before. If you haven’t it truly is one of the more inventive and talked about workouts in the Fort. Just ask me about it next time. Really.
Somehow Anchorman was the hero as he managed to pick the one ticket that had only 2 burpees. Winner.
We had a great COT, with Spectre bringing his heart after the very long few weeks that he and his family have been through. If you’ve given them a thought or a prayer recently he is grateful.
Boogie Down can use some prayers dealing with some “Senioritis” (as we have been there) and props to Double D for this weekend’s wedding festivities. Sprocket’s excited about a 2.0 baptism and I’m traveling this weekend for the death of my stepfather. I’m sure there were others I’m missing. Safe travels for Peach Stand.
-30-
Opened with a discussion about influencing others and not realizing the impact you have.
Men average 60000 thoughts per day. Often random and unconnected.
Discussed time spent alone with those random thoughts.
How often are you alone? Too little? Too much? Do you enjoy solitude? How long are you in solitude before it turns to loneliness?
Do you need more/less alone time?
What do you do to pass the time?
Great discussion this am. Thanks to those in attendance for their participation and engagement.
Hangin w/Stang is an awesome 2nd F event. Always good discussions. A fellowship WIN to start your Thursday each week.
WARMUP: Disclaimer Followed by some movements:
Moroccan Night Clubs x 10
Cherry Pickers x 10
WindMills x 12
Imperial Walkers x 10
Hillbilly Walkers x 10
THE THANG:
Mosey to Pull Up Bars to grab some Cindy’s and meet back at the gate by the track !
Lucky Board of Seven
1 Set = 7 Movements x 7 Reps each!
W/Cindy Bent Over Rows
W/Cindy Flutter Kicks-Chest Press (Right Leg Count)
Cindy Swings
Big Boy Sittups w/Cindy
Cindy Squats
Over Head Press
Run 1 Lap around the track!
Rinse and Repeat
We did all of them, some got up towards 12Laps others a bit less. Great WOD HIMs
MARY: Cindy showed up instead!
ANNOUNCEMENTS: Bethel Men’s Shelter, HIM Camp see for info! Read your newsletter !
COT: Just Like Vegas! What happens in COT, stays in COT !!!
13 Pax gathered for a downpainment prior to the Acceleration Project and to Get Right for the day. The goal is to grow in every area of your life, not necessarily by leaps and bounds, but inch by inch. The idea of getting 1% better is what ultimately leads to becoming a pro and preparing for the unexpected.
The Thang
Mosey to church parking lot
5 burpees then run to island
30 SSH + 4 burpees then run to island
15 IW + 3 burpees then run to island
10 merkins + 2 burpees then run to island
10 windmills + 1 burpee then run to island
5 burpees
Discuss the impact of Get Right in all 3 Fs
Mosey to FM Baptist lot and grab chalk
Each pax completed one round of each exercise for time and then were challenged to do at least 1 more in round 2
Burpees
Flutters
Wide arm merkins
Bombjacks
Hammers
Lunges
Donkey kicks
Big boys
Mosey home for a quick Mary
COT: Happy Easter
A little over three miles were enjoyed.
We started at exactly 5 with a thorough disclaimer from YHC.
Destination The Coach’s Box to see the PAX in action under the leadership of new site Q there.
Lots of cars were found, but no PAX.
Perfect time and location for some,
Curls
Head press
Flutter kicks
Merkins
We headed back to Kingsley, completed a little over three miles and then it was time for COT.
Announcement
Prayers
Praises
Scheduled Q had some complications but we all can jump on and lead anytime… the beauty of F3
WARMUP: find a loaner ruck for The Pirate who showed up for the bootcamp but found 4 ruckers getting ready to take off, Sprocket had an extra plate carrier so off we went.
THE THANG: one mile loop behind LPL building, stop at CAH for step ups, dips and incline merkins
Another loop behind LPL building, stopped at CAH and were able to do a round of step ups…. Then the clock hit 0700 and we stopped,
MARY: catching breath after the step ups
ANNOUNCEMENTS: mini convergence at WEP on Saturday.
COT: stays in COT
*WARMUP:* Rucks on! Carry 40lb Sandbags across Hwy 160 towards the Old Bilo/LPL Property !
Shared Disclaimer and Warmed up with the following movements: 10 reps per movement
Cherry Pickerks
Morrocan NightClubs
Hillbilly Walkers
Imperial Walkers
WindMills
*THE THANG:*
Q Called a movement for an uncertain numbers of reps as one Pax was the timer.
The Timer had to Farmer Carry 40lb Sandbags in each hand down to the end of the lot and back. Continued in rotating fashion until all PAX had taken a turn.
Movements Performed:
Squats
Lunges
Curls
Triceps
Bent Over Rows
Swift Mosey with a Burden
After this circuit, we moseyed around the building and back towards the Dawn Patrol site.
Each pax performed dips, merkins, and 10 step ups each leg!
Following this set, we mosey to the stairwells and performed some elevation ruck and reverse ruck.
MARY:
Finished the last 7 minutes with a round robin of movements led by each PAX present:
Merkins
Freddie Mercury
Hammers
Mountain Climbers
Flutter Kicks
Broga !!!
Portal send off this coming Saturday at The Fort! Meet at WEP, 2nd F to follow.
COT: Always Stay in COT !!!
WARMUP: discloser
THE THANG: ruck up and go for a mile around the long loop behind LpL building.
Stop at CAH and do some curls and high pulls.
For for another mile around and stop at CAH again for step ups and low slow squats. Start another look but stopped at the bottom of the hill and tucked back due to time.
MARY: broga for 7 minutes. Great way to stretch calves, and open up hip flexors and stretch lower back.
ANNOUNCEMENTS: convergence
COT: stays in COT
Tinsel out…
WARMUP: Disclaimer & Mosey towards soccer field upfront
THE THANG: Seven Complex Movements with Coupons
1. SandBag Balance Step Lunges x5 each leg
(Step for the lunge, recover and balance on one foot for 3 seconds)
2. SandBag Bear Hug Squats x 10
3. SandBag Bent Over Rows x10
4. SandBag Curls x 10
5. SandBag Kneeling Around the World
(Kneeling move sandbag over and around yourself 10 rotations to the left and 10 rotations to the right)
6. Plank Position & Lateral SandBag Drag x 10
7. SandBag over the shoulder throws x 10
1 Lap SandBag/Coupon Carry around the parking Lot
Rinse & Repeat !!!
4 Circuits completed by all.
MARY: “She was missed”
ANNOUNCEMENTS: Bethel Church Mens, read the newsletter, remember to spay & neuter your pets.
COT: Stays in COT, Always Faithfull