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.
Minor warm up
Jump Around House of Pain w burpees every time Jump is mumbled.
Horse Track with Pain Stations
1. Merkens, Dry Docks, Derkens
2. Squats, Bobby Hurleys, lunges
3. LBCs, flutters, hammers
4. Burpees
5. Dips, SSH, flutters
6. Jump squats, diamond merkens, plank
Got in 4 loops at least 2 miles.
WARMUP: SSH, MORROCAN NIGHTCLUBS, WINDMILLS AND IMPERIAL WALKERS
THE THANG: ARTIE
5 ROUNDS
10 PULLUPS
15 MERKINS
20 SQUATS
10 PULLUPS
10 THRUSTERS W/CINDY
RUN DOWN THE HILL
COLLIN
6 ROUNDS
CINDY CARRY 200M
24 OVERHEAD PRESS
24 MAN GRIP CURLS
24 HIGH PULLS
MARY: FLUTTERS
ANNOUNCEMENTS: READ YOUR NEWSLETTER
COT: PRAYERS AND PRAISES
WARMUP: SSH’s,
THE THANG: 17 man cheese grater. A kettlebell lung walk stopping at stations to do man makers. A 100 A. Hammers, 125 Halo’s, 150 Curls and 200 lawnmower pull Dora while parter ran the PL.
MARY:
ANNOUNCEMENTS: Read your NL.
Jaeger rescheduled. Canola Run
COT: Prayers and appraises. Praise for Children. P and P for new careers and endeavors!
WARMUP: SSH, Moroccan night clubs, cherry pickers
THE THANG: Dora partner workout.
One partner runs a loop in the parking lot or walks with bag to the end and back while the other partner does exercises.
100 Reps of each
– OH press
– sb to shoulder + calf raise, switch sides
– chest press
– tri extension
– Curls
– Bent over rows
50 manmakers
MARY: heels to heaven and the milker (JWOW special)
ANNOUNCEMENTS: HIM camp, cannoli run, bethel
COT: Jeremy’s recovery from infection after brain surgery
WARMUP: yes, we did some
THE THANG: travel the big parking lot suitcase carry stoping at the corners
Swings 10 sets of 10
Split Squats 3 sets of 12
Goblet Squats 3 sets of 12
Hand switch snatches 12
Lateral Lunge w/ Row 8
MARY: yea, core work is helpful
WARMUP: Rucked a lap around the school
THE THANG: Once we determined the scheduled Q was MIA, we improvised and rucked down to Walmart. We stopped at every light post along the way and back, and a pax called out an exercise in cadence at each light post.
MARY: Freddy Mercury, Heels to Heaven, LBC, American Hammers
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP:
THE THANG: Took the big hill in Tecagay for a loop and back past the school and down to Walmart and back to COT.
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer