WARMUP: SSH, Merkins, mountain climbers, cherry pickers
THE THANG: Four corners with bear crawls, 21s of LBCs & burpees
MARY: Yes
ANNOUNCEMENTS: Yes
COT: Prayers and praises
WARMUP: SSH cherry pickers imperials hillbilly’s plank merk honeymooner down dog
THE THANG: long mossy three circuits 1) monkey bumpers dry docks step
Ups 2) mtn climbers shoulder taps plank 3) lbc flutters American hammers
11’s – new Mike Tyson PLUS & squats
MARY: yes, big boys hello Dolly’s flutters
ANNOUNCEMENTS: tortoise & hare, jaeger sprint
COT: lifted ip and prayed for our brother U-Haul
Warmup
Mosey to Grace Parking Lot
28 SSH IC
5 Windmill IC
20 SJ IC
10 MNC IC
28 Mnt Climbers IC
Stretch
15 Peter Parkers IC
Recover on your feet.
Flashback for 7 years in F3
DORA
100 HR Merkins
200 Squats
300 LBC’s (First workout I ever did Fishsticks was the Q)
Also Grace Church Parking Lot
Pendulum Workout (Routine I “borrowed” off of Cha Ching) 10 – 5 Reps
Catalina Wine Mixers (an OTG favorite)
(no burpees in the middle this time)
Diamond Merkins
Run Back to COT
My personal Favorite with the remaining time left….
EMOM 10 Burpees a minute on the minute….. (only got 9 minutes in)
The question of the day is why…why I still am doing this after 7 years when I first thought I’d only give it like 3 months.
And it really is because of all of the guys I’ve met and learned from. When I started the saying was if you want to run fast…run with faster people. And There are so many HIMS in our region that run so much faster than me. Not just actual literal running but accelerating at all phases of life. These are role models for us and a big reason why I keep coming out, and I keep pushing. Everyone reading this has in some way pushed me to be 1% better than I was yesterday. Thank you guys! And see you all in the gloom!
WARMUP: we don’t do that here
THE THANG:
We stayed together as a group today. First stop at Southstate bank for merkins. Second stop at Hoof and Barrel for 5 burpees, third stop at Delaney for 5 burpees with a plank jack, fourth stop at the roundabout at Cloverdale and Waterloo for 5 kraken burpees, fifth stop at Hubert Graham for 5 burpees with a triple jump squat, sixth stop at the roundabout by Model A for some American Hammers, seventh stop at the top of the back entrance to Colosseum for 5 kraken burpees with a plank jack and triple jump squat to end the Hightower. Down to the Colosseum for some Mike Tyson’s and flutters, then over to the bottom of Dave Gibson to partner nur up the hill.
We ran past COT and stopped to do 5 more burpees bc it’s a great way to strengthen the mind, then around Earth Fare, more American hammers, and finished right at 0600 at COT.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Yes, IW; HW; some yoga.
Introduced the reverse burpee (you go down on your 6, lay on your back, and then return to standing for a jump). Stagecoach busted his wrist and YHC was tired of seeing him modify.
THE THANG:
Found a wall
10 stepups (each leg)
10 derkins
10 bulgarian split squats (each leg)
10 irkins
Found another wall (it was stupid high)
10 stepups (single leg) this was dumb
10 derkins this was also dumb but not as much
found a moderatle parking lot
10 mike tysons
bear crawl
10 curb alberts
crawl bear
10 mike tysons
lunge walk
10 curb alberts
reverse lunge walk
10 mike tysons
burpee broad jump
(the sprinklers came on and YHC didn’t want a complete mutiny)
mosey back to the dry side for
10 curb alberts
Mosey back by the wall and hit it again
A 60lb sandball was at COT
One man did an over the shoulder lift
Everyone else held a squat down and raised up when the ball hit the ground. Return to the held squat for the next guy to do a lift. 15 guys….
Rinse and Repeat with Split Squats and a reverse burpee
NMM:It’s nice to be motivated to workout, but falling in love with the process of acceleration is even better. That can survive a waning motivation. Or maybe it just is motivation itself?
WARMUP:
6ish Runners took off in da gloom
14 PAX moseyed to pharmacy lot for some COP
Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees
THE THANG:
Moseyed to town hall wall for some partner wall pull ups while partner was bear crawling parking lot
Switch out and two rounds
While wall sitting each PAX did one burpees in sequence
Mosey to WEP top lot
6 exercises 30 seconds as many reps as possible
Merkins
Flutters
Dry docks
Freddys
Shoulder taps
LBCs
Mosey to pavilion
Partner dos exercises while other partner take lap around pavilion
Burpees
Squat jumps
Monkey humpers
Reverse course and do everything again
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey to goodwill
SSH
Imperial walkers
Hillbilly walkers
Cherry pickers
THE THANG:
Mosey to Planet Fitness explain exercises
5 Lt Dan
10 scissor kicks at eat stop sign through Waterstone. Right at the pool and up to Brusters. Left back to earth fare and stop a couple times for 5/10
MARY: none
ANNOUNCEMENTS: Dam 10k, bethels men shelter, trash pick up, jager, tortoise and hare and Ruck CSAUP
COT: prayers and praises
It was a beautiful day over at The Forge, you could feel the electricity in the air! It reminded me of The Electric City, shout out to The University of Scranton. Quick warmup and we were off!
Over to the creepy dim lit side walk behind the overgrown bushes for some wall work. Perfect spot if you want to scare people. We did some overhead claps and derkins to warm the PAX up.
Next stop was the benches for some step ups, dips, and incline merkins.
Now for the final destination we celebrated 2/20 – I heard something about national chipmunk day so we ran with it.
We did a latter workout with Indian runs. Two laps for 2 – 20 reps for 20….Get it….2/20. :grinning:
20 Lunges
20 Merkins
20 Flutters
20 Squats
20 CDDs
We ran two laps between each set.
Back to COT for Mary, prayers and praises.
JWow
WARMUP:
20 SSH IC
10 Windmills IC
10 Moroccan Night Clubs IC
10 Cherry Picker IC
Plank Warm Up
THE THANG:
Partner DORA
100 Merkins
200 Squats
300 LBC’s
Lunge Worm
11’s
Lt. Dan Magic Legs : BBS
MARY:
Not enough time
ANNOUNCEMENTS:
Tortoise and Hare
Newsletter
COT:
Prayers were shared
Sometimes people don’t show up.
Doesn’t matter what the reason.
Step up and lead regardless.
WARMUP: Nope
THE THANG:
Every stop = 10 Merkins, 10 Dry Docks, 15 Squat Jumps, 20 LBCs
– Cross street turn right, head to Towne Tavern parking lot
– Continue to Enterprise Rent-a-Car
– Continue to My Eye Dr
– Continue to CVS
– Left just before Burger King – continue to Holiday Inn Express
– Turn left – head to Forest Hill/Armory
– Head back the way we came
– Stops or no stops depending on time
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter. Or don’t. It’s up to you.
COT: The 5th Core Principle
Don’t worry, stats are intact.
Backblasts are rarely read, and arguably aren’t serving the purpose they once did. Is that good? Bad? Neutral? They do serve a purpose, though, and so I will do it. Sort of.