QSchool type workout
WARMUP: mosey around parking lot, ssh, cherry pickers, hillbillies and imperials
THE THANG:
21 squats
21 overhead press
21 burpee jump overs
Grab your bag and do a lap
15 squats
15 overhead press
15 burpee jump overs
Grab your bag and do a lap
9 squats
9 overhead press
9 burpee jump overs
Grab you bag and do a lap
Next:
11’s w/ bag over the shoulders and burpees
Next Q:
2 sets of 15 each
Deadlifts
Rows
LBCs
Finish up with a chest press burnout
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey across street to Brayden. Windmills waiting on six
THE THANG: Run down to bottom of Brayden hill. Run up to first street (20 merkins) run back down. Flutters. Run up to second street (15 squats) run back down. Freddy Mercury’s. Run up to top of hill (10 bomb jacks) run back down. Hello Dollys. Run the Brayden loop and return to bottom of hill. Run up to top of hill (5 bomb jacks) back down to second street (10 squats) run down to first street (15 merkins) back up the hill across to COT.
MARY: none
ANNOUNCEMENTS: Christmas party, Bethel Men’s, relief efforts
COT: prayers for healing and those affected by the storm
WARMUP: N/A – prerun if ya want to
THE THANG:
Pain stations from the flag down to Gold Hill and back to the light poles where we did some light pole work, starting at 2nd pole, one burpee building to 10. Then back to do the pain stations in reverse. We stayed together and did plank work waiting for 6 at each pain station.
Pain station #1 Bank (25 SSH IC)
#2 Culdesac by Dr. Luck (25 Plank Jacks IC)
#3 entrance to Gold Hill (25 Merkins IC)
#4 behind school (25 American Hammers IC)
On way back we did
#4, #3, #2 and #1 but dropped 5 reps off
Then we did #1 and #2 dropping off 5 again and then finally #1 for the last time before heading back to COT, 3+ miles plus a bunch of hill work and a lot of reps! Nice work by all :facepunch:
MARY: 6 count BURPEES IC
ANNOUNCEMENTS: 12 year, bethel
COT: yup
WARMUP: Windmills, IW and HW
THE THANG: 3 Rounds of Tabata, first was hammers, single leg deadlift, curls, gob squats, offset merkins x2, second rd flutter press, bent rows, tricep extensions, LBC weighted, snatches x 2, last round was both rounds 1x through.
MARY:
ANNOUNCEMENTS: Dredd, convergence, Christmas party, Happy Hour is working something special for the Fort
COT: prayers for MIL, kids, those dealing with storms and those going to help
It was a gloomy and rainy day without the presence of lighting. So we decided to follow core principle #3. Disclaimer was disclaimed at 0512. Pledge of Allegiance at 0513. And we were off.
COP
Briskly paced .5 mile lap up Main to Clebourne and back to Veteran’s Park
Karaoke and Side Shuffle across gravel lot and back
Windmills
WEINKE
DIY DORA
Start at the base of Massey St and mosey up to the Sisk Memorial Church Parking Lot
Upon arriving at the end of the lot each PAX was to do the following:
10 Merkins
20 Squats
30 LBCs
Out of the gate we all completed round one together, then I caught Spectre and Maximus’ shirt tails and they took the lead.
Mary
At this point Maximus took the lead while YHC grabbed my phone from the truck for documentation purposes. I believe there were box cutters, more box cutters, and American Hammers.
COT
NMM
YHC has been MIA from the gloom, and that’s not atypical these days. Personally, I’d like to be in the gloom more but my concentrica has taken priority. And that’s OK. Prioritizing and executing on those rings of your concentrica is F3 101. Finding a healthy balance that doesn’t sacrifice those closest to you is the route you should take. After all, your family is your first ministry.
Funhouse – thank you for the opportunity to Q today.
Punch List out.
WARMUP: redbull
THE THANG: running
MARY: had a little lamb
ANNOUNCEMENTS: yes
COT: yes
Some sore ironpax guys and some ready to take it on tomorrow.
WARMUP: 10ssh ic with rucks on …. first bad choice of the day out of the way at least
THE THANG: rucked around kingsley area with stops every 1/4 mile for merkins/squats
Started with 10 merkins and 0 squats then 9merkins 1 squat etc to 0 merkins and 10 squats
MARY: flutter presses ic
ANNOUNCEMENTS: golf outing and bourbon night. See newsletter
COT: yup
Thanks for opportunity Sofrito
WARMUP: None
THE THANG: Bank > RT160 > Skipper St > RT on Still Ave > LT on Old Nation Rd > RT on RT160 > back to Bank (COT)
MARY:
ANNOUNCEMENTS: Sundae Ruck this Saturday , Leader of the Links is looking for sponsors.
COT: Closed in prayer
WARMUP: Windmills, Imperial Walkers, Hillbilly Walkers
THE THANG:
Thang 1—Run to the WEP playground area. The intention was to do three pull-ups, but due to wet and slippery conditions, we did a small partner workout. Exercise: 50 Mike Tysons using the swing Timer: Jog two laps around the playground area. Exercise: 50 Inclined Pull-ups using the swing Timer: Jog two laps around the playground area.
Thang 2 – From the playground area we ran from each porch swing and did 10 Merkins at each stop. Stopping at the far side of the park near the restrooms. We then did a series of 7s (6&1) where we did Burpees at the bottom of the hill ran up the grassy hill and did Squats at the top.
Thang 3 – From the restrooms, we ran to the corner of Adrey Street and RT160 . We stayed on Adrey Street and ran from RT160 to Harris Street. We stopped at each telephone pole and did 2 Burpees, 4 Merkins, 6 SSH. Everyone made it to Harris Street but we ran out of time to finish. All-in-all there were 21 telephone poles.
MARY: No time
ANNOUNCEMENTS: Sundae ruck this Saturday
COT: Closed in Prayer