Tag: Sofrito

From Clydesdales to Clydesdales

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WARMUP:
THE THANG: We counted off and some ran and some rucked. Route was to circle around the Founders location where Clydesdales once called home.
MARY: Nah
ANNOUNCEMENTS: Convergence, golf tourney, CANNOLI RUN!, and more.
COT: Yes sir.

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Recess Time !!!!

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WARMUP:

Windmills
Hillbilly Walkers
Imperial Walkers
Moroccan Night Cluns

THE THANG:
12 Stations with 12 Reps each, jog a lap, rinse and repeat

– Carolina Dry Docks
– Squats
– LBCs
– Flutter Kicks
– Mountain Climbers
– American hammers
– Ruck Curls
– Ruck Tricep
– KB bent over rows each arm
– Over Shoulder SB Toss
– Bomb Jacks
– Monkey Humpers

MARY: None she was missed along with <@U0818FC8SUS>

ANNOUNCEMENTS: Q Source Golf Links Tournament, HIM Camp

COT: Always will remain in our hearts :two_hearts:

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Soul to Sole and BBQ

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This AO is designed to enjoy fellowship and get some rucking miles. Pax are encouraged to have conversations with each other throughout the workout creating the glue of F3.

With that being said I decided we would stay within the confines of Kingsley and explore all the hills it has to offer. The one surprise was that we would walk up all hills backwards.

We cover 3 miles and probably close to half was backwards.

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Beat Dahn n’Nat

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WARMUP: IW, HBW, WM, MERKINS, MOUNTAIN CLIMBERS
THE THANG:
WHEELBARROW CRAWL WITH PARTNER 75 YARDS EACH
PARTNER CARRY 75 YARDS EACH
PUSH RESISTANCE WITH PARTNER 75 YARDS EACH

SESSION 1 – PARTNER WORKOUT
50 Burpees
100 Merkins
150 Squats
150 LBCs
100 Mnt. Climbers
50 Burpees
TIMER: 300 YARD RUN WHILE PARTNER WORK THROUGH THE WORKOUT LIST.

SESSION 2
50 Merkins
10 Burpees
20 Gas Pumpers
20 Jump Squats
Run Lap

30 Merkins
10 Burpees
20 Gas Pumpers
15 Jump Squats
Run Lap

10 Merkins
10 Burpees
20 Gas Pumpers
10 Jump Squats
Run Lap
MARY: NO TIME
ANNOUNCEMENTS: NEWSLETTER
COT: CLOSED IN PRAYER

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I like legs!

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WARMUP:
-windmill
-ssh
-imperial walkers
-hillbilly walkers
-yoga flow: fwd fold – down dog- plank-6” – updog

Mosey around back
Wall sit and take turns running stairs

Lunge walk across bridge to flagpoles

THE THANG:
Lamp pole ladder – stop at every pole out and back
1st light- 3 burpee
2nd light – 5 merkins
3rd light – 10 squat
4th light – 20 mountain climbers
5th light – 20 side straddle hop

Last round: mosey all the way to end of road and back (no stops)

Lunge walk 2nd half of bridge on way back to Mary

MARY:
– Lbc
– Box cutter

ANNOUNCEMENTS: golf tournament, F3 Chester launch this sat

COT: prayers for healing: Dr appts for Bonsai’s daughter, Cherry Pie’s son, DD’s wife starting treatment, Nick Zervos’ recovery (USC student from FtMill shot over weekend breaking up a fight)

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9/11 Never Forget WOD

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2997 lives lost
343 Firefighters
60 Police officers

The workout will be built around these symbolic numbers

9,11,110, and 343 to remind us that with every rep and every step we take , that freedom isn’t free!
WARMUP:
SSH
Imperial Walker
Wind Mills
Hill Billy Walkers
Cherry Pickers

All x10
THE THANG:
The rep and distance honors the 9/11 attacks, 343 firefighters lost, 110 floors of the twin towers

Part 1 The climb 110 Floors

110 Step ups= 11 step ups & 25 ruck thrusters

Part 2. 343 Tribute

40 parking spaces
34 merkins (ruck)
3 rounds

Part 3

9 ruck burpees
11 Ruck swings
Half a lap
3 rounds

Tinsel
MARY: Broga missed
ANNOUNCEMENTS: Many
COT: Always in our hearts

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Bro-workout with Ruck

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WARMUP: None
THE THANG:
1 Mile Loop Around Kingsley, Each pax had a partner and rucked or shuffled in the opposite directions, meeting around the halfway point where they did 5 merkins, and they continued on to walk or shuffle and meet again around the starting point and did 5 squats. Continue this sequence until the time is up. The mileage range was 3 to 4 miles.
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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