WARMUP: None
THE THANG: Rucked from Earthfare down to Walmart, looked around the backside of Walmart and back to COT
MARY: None
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 3 miles of rucking + exercise reps every 3/4 miles
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
17 men did the hard thing at a sweaty Armory this morning. Here’s what we did:
10 SSHs (IC)
10 Hillbilly Walkers (IC)
10 Low Slow Squats (IC)
Bell Work
10 Curls (IC)
10 Squats (IC)
10 Man-makers
Run 100 yards
10 Calf Raises (IC)
10 Bench (IC)
10 American Hammers (IC)
Run
10 Swings (IC)
10 Crossovers – each direction
10 Tricep Extensions (IC)
Run
10 Flutters w/ Press (IC)
10 Skull Crushers (IC)
10 Sit-ups to Press
Run
10 Around the Worlds – each direction (IC)
10 Lunges – each leg (IC)
10 John Deeres (IC)
Run
Repeat all with 5 reps at each pain station
Total mileage: 1.05
Mary
20 Boxcutters (IC)
10 LBCs (IC)
10 Freddies (IC)
Today we discussed our roles as leaders. We are to step up when others step back. It may be leading a group at work, leading a workout in F3, or volunteering to take the kids to practice. Leaders do what is needed, when it’s needed. TClaps to Battlebot for leading the Armory site for over a year. As counterculture as it is, he stepped out of his leadership role to allow for a new man to step up. TClaps to Naked and Afraid for being that HIM.
It is incumbent upon us to help with that transition – to support our new site Q by volunteering to lead a few workouts and to show up each week. In F3, we lead on a rotating fashion. We are a group of leaders, not a group with a leader. We lead where we can and find a man to replace us when he can do it 80% as well as we can. That’s what leaders do.
Well done, men. It was a pleasure to share the Gloom with you men.
Aye!
IJ
WARMUP: go
THE THANG: start from COT and run to school, up the hill with light posts, turn around at stop sign, and run back to COT.
Start out at 10k pace for first 1/4 mile, 1k pace for next 1/4 mile, then 25 merkins (so 25 merkins every .5 miles.
Rinse and repeat.
Looking at 3-5 miles for 150-300 merkins.
You’re welcome.
MARY: quick 30 seconds at the end.
ANNOUNCEMENTS: newsletter worthy
COT: Luka, family health, Grassy’s wife for some quick recovery!
WARMUP: Windmill, Hula hoops, Hoops hula, Low slow squats
THE THANG: Pick your poison from the junk in my truck. Did laps around the parking lot and switched coupons every 10 minutes
MARY: Broga
ANNOUNCEMENTS: newsletter
COT: Closed in Prayer
WARMUP: SSH, LSS, EW, Merkins, a little stretching.
THE THANG: rucked the big loop at Kingsley, stopped for some PT along the way
Overhead Press
Rows
American Hammers
Swings
Curls
Flutters with Press
That sort of thing
MARY: broga by Cobra Kai
ANNOUNCEMENTS:
COT: prayers for the sick. Prayers to be the men we’re called to be.
Mosey through soccer field and around to side of school
COP
11 SSH IC
5 Windmills IC (Yeah!)
11 Merkins IC
WEINKE
Mosey to rear of school.
6 Rounds Chelsea to kick off –
5 Pull Ups, 10 Merkins, 15 Squats EMOM
Keep a perspective as you move through your life… stages of life come and go.
Mosey to front of soccer field
Pyramid Complex – 50 yd mosey in between rounds
5 Burpees
10 Big Boys
15 Merkins (Reminder – this one was zero fun)
20 Squats
25 CDD’s
A wild Olaf appeared and was tagged in by Dirty Harry at this point in the weinke.
Mosey back to bus loop.
Isometric Recovery
Low Slow Squats x 20
Hold 60 Seconds at end of last squat
Pulse 20 times
Mosey to COT
11xWWI Sit up
22xHeels to the Heavens
Prayers for Luka, Grassy Knoll, community in times of need
Praise for family, Divac’s 2.1 being born today
Announcements
Blood Drive tomorrow – hit up 3D for info
Punch List out.
WARMUP: SSH, Windmills, MNC
THE THANG:
5 Sets of 7 Reps
With Ruck and Sandbag in hand
Power Clean, Front Squat, Push Jerk to Back Rack, Back Squat, Push Jerk to a front rack to Ground
5 sets of 7 reps
6 Rounds with Ruck on:
10 Sandbag Thrusters – Sandbag Overhead carry 100 meters – 20 Sandbag Bent Over Rows – Bearhug sandbag carry 100 meters
Rinse & Repeat x6
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
WARMUP: SSH X 30, Imperial Walker X 15, Squat X 15, Merkin X 10, Lunge X 15, Mountain Climer X 15, Dry Docks X 10, Burpees X 10, Monkey Humpers X 15, SSH X 30
THE THANG: Mosey to band lot, HIIT workout. 45 seconds work, 15 seconds rest. 4 rounds of each. Merkins, Squats, Burpees, Mountain Climbers. Mosey to Pull up bars. Try to get 4 sets of: Pull Ups – 5, Dry Docks – 20, Big Boys – 20, Diamonds – 10. Mosey to front parking lot for Mary.
MARY: All X25 – Flutters, Hello Dolly, Freddy Mercury, Rosalittas, Box Cutter. Mosey back to COT for cool down stretch.
ANNOUNCEMENTS: Cannoli run, blood drive
COT: Prayers for FNG StageLeft for his upcoming move, Luka and Vuvazella. Thanks to all the PAX that supported AKA#4.
COP
SSH x 20
Low Slow Squat x 10
Moroccan Night Club x 20
Disclaimer, move to start point.
WEINKE
Use parking rows as pain stations
11 Reps Each Stop
Method of Travel
Rounds 1 & 2: Lunge walk to each row
Round 3: Bear Crawl KB Drag
Stop 1
Halos
Kid Launch
Stop 2
One Legged RDL both sides
Stop 3
Tricep Extensions
Curls
Stop 4
Goblet Squats
Cossack Squats
Stop 5
KB Swings
OH Press
Stop 6
Burpee Snatch
Stop 7
Bent over rows
We completed 2 rounds and headed back to start for some Mary
Mary
WWI Situps
American Hammers
V-Ups
LBCs
Merkins (who knew this was Mary??)