WARMUP: None, Disclaimer given
THE THANG: We rucked towards Veterans Park to do a quality check on the Minnow Pond. 3.44 Miles
MARY: None she was absent
ANNOUNCEMENTS: Cannoli Run, Read Your newsletter, the jeager
COT: What happens in COT stays in COT
The buckets of pain returned by popular demand and were loved by all. Three corners of the parking lot had a nice selection from which to choose pain. Each bucket had a load of tickets and once a ticket was pulled the pain was announced. The running in between was especially enjoyable as it was reported that we ended up with around 1.5 miles for the morning. Sweet.
We broke into two groups for some nice fellowship opportunities but with all the running Peta and I didn’t get to catch up on much.
Appreciate the invite Aye
WARMUP:
High Plank
Downward dog
Upward dog
Merkins x 5
Repeat
High Plank
Downward dog
Upward dog
Shoulder tap x 5
Repeat
THE THANG:
Imperial Walker x 20 (cadence count)
Hillbilly Walker x 20 (cadence count)
Windmill x 20 (cadence count)
Lap around parking lot and pavilion
Repeat x3
Merkin x5 (cadence count)
Recover
Repeat x5
Heel elevated squats x20
Reverse lunges x20 (SC)
Good Morning x20
Lap around parking lot and pavilion
Repeat x3
Sit up get up x10
Modified flying squirrel x10 (no jump)
Inchworm x10
Lap around parking lot and pavilion
Repeat x3
ANNOUNCEMENTS:
Cannoli Run, HIM Camp, Summer of CSAUPs, The Murph, 4th of July Convergence
COT: Patience, peace, family, protection
WARMUP: SSH, Windmills, MNC
THE THANG:
Mile on the track
10 Burpees
10 Squats
10 Merkins
10 Big Boys
Every 1/4 of a lap one of these exercises was done
x4 = 1 Mile
Then we went to the cinder block area and did
24 BLOCK SWINGS
10 BURPEES
20 BLOCK SWINGS
8 BURPEES
16 BLOCK SWINGS
6 BURPEES
14 BLOCK SWINGS
4 BURPEES
12 BLOCK SWINGS
2 BURPEES
10 BLOCK SWINGS
1 BURPEES
RUN OUT AND BACK TO THE CROSSWALK IN FRONT OF THE FOOTBALL STADIUM
3 ROUNDS
MARY: Box Cutters
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
Mist and drizzle at 0445 but it was raining hard at my house so I knew we were going to get wet.
WARMUP: rucks off, yogging around parking lot and warm-a-rama including plank and various doggy-named stretches, in-cadence SSH, Windmills, MNCs then ruck on and walk around parking lot
THE THANG:
3 sets of 11s with shortening travel distances
Set 1:
Ruck on
Ruck shuffle full length of parking lot
Merkins on one side, squats on other side
Set 2:
Ruck off
Suit case carry between first two parking lot jut outs
Squat thrusters on one side, bent over rows on other side
Set 3:
Ruck off
Bear crawl ruck pull throughs on field between fence and random pile of clothes
Manmakers on one side, curls on other side
MARY: no time
ANNOUNCEMENTS: shovel flag handoff to Falcon Crest
COT: yup
WARMUP:
THE THANG: The coverage was 4.25 miles to 8 miles.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: SSH, cherry pickers, windmills, arm circles forward, backward. Mosey around the parking lot
THE THANG:
30 sec on 30 sec off-
KB Swings
Goblet squats
RH row
LH row
RH merkin
LH merkin
RH clean and press
LH clean and press
Lap
Repeat
MARY: she was there
ANNOUNCEMENTS: cannoli run, read your newsletters
COT: aye
Rucked to FMHS with 2 pain stations in between. Squats, Merkins, Lunges, Curls, Pulls. 3 miles completed
WARMUP: SSH, Windmills, MNC
THE THANG:
Buy-in 100 KB Swings
Murder Bunnies across the length of the HS parking lot
50 squats with KB
Walked the length of the parking lot while doing overhead presses – rinse and repeat with 50 squats
30 Curls with KB
Shoulder rack the KB and jog to the end of the parking lot – rinse and repeat with 30 curls
30 High Pulls with KB
Passthrough lunge the length of the parking lot – rinse and repeat with 30 High Pulls
Ran out of time to cash out
Tesh found a bracelet with the #Duda Right Thing printed on it
We went over the 5 core principles of F3
MARY: 8 KB merkins in cadence with each arm
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: Mosey around the small loop with butt kickers & toy soldiers mixed in. To that, add a few warm-up exercises.
THE THANG: Everyone gets the opportunity to complete the 60×60. This is where you start with a sand bag on the ground and hoist it over your shoulder and repeat for 60sec.
Now, partner up so there is 1 sand bag per partner group. Collectively, toss your sand bag around the big loop. Yes, the big one. Most PAX traded off after 5 throws. Pick up the 6 and help out where possible.
Everyone grab your bag and line up at one end of the parking lot, staring down our target ~75yds away.
Run to the other end, 25 American Hammers I/C
NUR back and 15 Dead Lifts with the bag.
Now, bear crawl to the other end, 25 Flutters I/C
NUR back and 15 Clean & Press
A few other exercises.
MARY: See above.
ANNOUNCEMENTS: Petition from Poppins & Sofrito
COT: Indeed.