Tag: Sprocket

Let’s get those 3 miles

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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

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Wet at WEP

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Wet morning, light rain, but it did not stop eight studs from coming out to the park and putting some work in. Warm ups in the parking lot. Next we traveled around the park stopping at each swing for 10 reps of merkins, squats, and LBCs.
We traveled up to the top parking lot, avoiding the divots and puddles. Shoulder shuffle on the sidewalk between the parking islands with 2 CCDs at every parking stripe. We ran it backwards to keep both shoulders in line.
Next, a lap around the park to the shovel flag. We used two sandbags alternating carrying them with the others performed an exercise.
Great job men.

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Late again!

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Started at exactly 5 AM with a proper disclaimer, YHC style.
Yes, we warmed up, with,
Side Straddle Hop
Produce Pickers
Hillbilly
Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

We started with the miler around Kingsley, and after completing it stopped for some,
20 Mountain Climbers
20 Shoulder Taps
20 Lunges
20 Step ups

Another lap around Kingsley, followed by,
20 Squats
20 CDD
25 Calf raises

Last lap around the area, with around 3.25 miles completed.

COT
Announcements
Prayers
Praises

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Where’s Jekyll?

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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

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Thankfull for F3TheFort

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*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 !!!

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Dave Lyle to Gold Hill and back????

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WARMUP: None

THE THANG: 1.75 out and back for a total of 3.5 miles. Option to add on 2 loops around the very large building for another half mile.
MARY: Yes – handful of the fast runners
ANNOUNCEMENTS: CSAUP, Bethel Men’s Shelter, Litter Pick up coming soon, Canoli Run….
COT:Well done well attended and knocked out in a timely manner.

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