WARMUP: no
THE THANG: the usual
MARY: who’s mom?
ANNOUNCEMENTS: sure
COT: yes
Slack issues prevented full description. You shoulda been there.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: dynamic warmup with a mosey in between exercises. SSH, squat, merkin, LBC, cherry picker, windmill
THE THANG:
– Dora 100 merkin, 200 squat, 300 LBC
– Dips and derkin series. 10 each on the cement benches. Rinse/repeat x3
– Step ups 10 each leg
– Jack Webb: 1:4 merkin to overhead clap
MARY: LBC, flutter, hello dolly, rosalita, alphabet
ANNOUNCEMENTS: news letter
COT: prayers for green card, teachers and students
WARMUP:
10 each in cadence:
– Seal Jacks
– Moroccan Night Clubs
– Cherry Pickers
– Windmills
THE THANG:
Mosey to the pier behind Pacos Tacos:
– “Walk the plank” – plank while partner lunge walks out then and runs back.
– “Plank the walk” – same but reverse lunge walk & nur
– Bear crawl the pier and run back while and partner squats
– Bear crawl the pier and nur back while and partner squats
– Burpee long jump the pier and run back while and partner does Side Straddle Hops
Review: Leave no man behind, but leave no man where you find him.
Mosey to pond overlook:
Al Gore while PAX take a lap around the sidewalk island one a time.
Mosey to dirt parking lot:
Partner up for board of pain.
One PAX runs the a marked off area (about half the lot) while other does:
– Merkins
– Carolina Dry Docks
– Shoulder Taps
– Mountain Climbers
– Flying Squirrels (aka <@U08QLQH6J68> burpee)
Review: 5 Core Principles, plus how we esteem each PAX giving their best effort – not if there are stronger or faster than the other PAX.
Mosey back to amphitheater, stopping along the way at a beach for 10 in cadence of:
– Dips
– Derkins
Big reveal of the other side of the board of pain. One PAX runs a lap around the amphitheater while others do:
– Step Ups
– Bomb jacks
– Imperial Walkers
– Burpees
– Hillbilly Walkers
Review: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
MARY:
Got a handful of exercises in, highlight being Spike’s leading for the first time with Freddy Mercurys.
ANNOUNCEMENTS:
Sweaty Barry next TU
Trout 2 Trout next TH
COT:
Heart health, mental health, unemployment/job search, parents adjusting as kids become adults, adult kids navigating relationships
WARMUP: Mosey and then SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, plank, merkins, walk the dog, honeymooners, etc.
THE THANG: Utilizing 3 islands in the parking lot behind Panera, we did 10-20-30s. Exercises included – mountain climbers, squats, lunges, LBCs, flutters, CDD with running between each station. Example 10 squats, run, 20 squats, run, 30 squats. Sprints, karaoke, and nur all mixed with between stations. Mosey to the multi story retail area and dora – mountain climbers, squats, LBCs. Mosey to Amphitheatre – dips, step up, merkins 2 sets. End with Mary and stretching.
MARY: American hammer, box cutters, supermans, hello dollies
ANNOUNCEMENTS: Read newsletter.
COT: Prayers and praises, end in prayer.
WARMUP: nah
THE THANG: trail runners hit the trail. Path for runner was down Munn, into the school, ran all the way out the back by the pull up bars. Then down Harris and up Jackson. Then either to Massey or through WEP and back down Harris. Some got a little extra in old and new Kingsley.
MARY: nah
ANNOUNCEMENTS: fast 5 today!
COT: completed at the beginning so kind of
WARMUP:
10x SSH
10x Windmills
10x Imperial Walkers
10x Cherry Pickers
10x TRUE Sumo Squats
THE THANG:
4 cones set up along path near the pond. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run Around front of shops then around to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).
Great work by all men. Thanks for the chance to lead, Jekyll.
WARMUP: mostly chit chat with the new top brass
THE THANG: 2 for trails, 5 ruckers
MARY: breakfast samiches for the kid
ANNOUNCEMENTS: double down at the Jaeger, noon at Model-A for the charity presentation
COT: OYO
WARMUP: no, it was cold
THE THANG: mostly running
MARY: Pusher …. coffee …. Freed To Lead
ANNOUNCEMENTS: follow with D2DB
COT: pre