WARMUP:
THE THANG: 3.25mi: Panera up Munn road to FMHS main office, back with a loop around LPL and Founders
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: None
THE THANG:
Kingsley loop as published in the preblast
MARY: Never showed
ANNOUNCEMENTS:
– trash pickup 4/27
– Rock hill convergence 5/4
– Jaeger 5/11
– Cannoli Run 5/18
COT:
Marriages
Mental health
Families
Kids
Injuries
WARMUP: mosey, dynamic warm-up including high knees, butt kicks, lunges, side lunges, etc
dynamic planks and upwarddownward dogs
THE THANG: groups of 4 and 5
station 1: bulgarian L 30″, bulgarian R 30″, 30″ rest
station 2: RDL L (with weight) 30″, RDL R (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
station 1: side shuffle through pillars about 50 yards total
station 2: farmer’s carry weights (until shufflers done shuffling)
station 3: burpee broad jump (until shufflers done shuffling)
2 rounds
station 1: step-up L (with weight) 30″, step-up R (with weight) 30″, 30″ rest
station 2: front squats (with weight) 30″, double leg RDLs (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
MARY: yes – Q’d by ~5 pax
ANNOUNCEMENTS: RH 10 year coming up
COT: Prayers for those affected by storm in RH.
WARMUP: SSH, Windmills, Cherry pickers, merkins
THE THANG: Partner work: count is 300; Big Boys, Chest Press, one arm overhead press, 100 count tricep extensions & LBC’s
MARY: no time
ANNOUNCEMENTS: HIM Camp, read your newsletter
COT: Prayers for all things mentioned and unspoken
WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out
WARMUP: SSH, Merkins, Windmills
THE THANG: Pick up Cindy. Carry Cindy to the band lot.
Round 1: 15 curls, then Murder Bunny 10 yards. Rinse and Repeat for the length of the field.
Round 2: 10 Overhead Press, Rifle Carry 10 yards. Rinse and Repeat the length of the field.
Round 3: Starting with 10 man-makers, walk 10 yards, and then decrease by 1 man-maker to the 50-yard line. Then, 10 Swings at every 10 yards to the end.
Take Cindy home and put her to bed.
MARY: Was done at the end of each round until the 6 was in.
ANNOUNCEMENTS: If you can’t find something to do over the next 8 weeks, you’re not trying.
COT: There is a lot going on in the PAX lives. Prays for strength all around.
Review F3 mission statement and core principles
WARMUP:
SSH, Windmills, Morrocon NC, Strawberry Pickers, and Broga Stretches
THE THANG:
Stage 1: 100 kettlebell swings OYO
Stage 2: 5 rounds of hill work at football stadium entrance:
Round 1: 10 Man-Makers and mosey up the hill with kettlebell for 10 Goblet Squats at the top. Mosey back down to the bottom.
Round 2: 10 Man-Makers and mosey up the hill with kettlebell for 20 total lunges with kettlebell at the top. Mosey back down to the bottom.
Round 3: 10 Man-Makers and mosey up the hill with kettlebell for 30 Chest Press at the top. Mosey back down to the bottom.
Round 4: 5 Man-Makers and mosey up the hill with kettlebell for 40 total Bent over rows at the top. Mosey back down to the bottom.
Round 5: 5 Man-Makers and mosey up the hill with kettlebell for 50 Deadlifts at the top. Mosey back down to the bottom.
MARY: Didn’t have time
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
THE THANG: Ruck from Kingsley toward WEP, make a right on Jackson Street and follow all the way down to Harris Street, take Harris Street to Munn Road and make a right, follow Munn Road all the way back to RT 160 and cross over to Kingsley
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off
F3 HoneyBadger 20240415
Luce p.146
Three rounds
1 km run (from pullup bars run back behind NaFo, run across the front of the school, run down the center aisle of the parking lot, then back to the pull up bars)
10 Manmakers with cindy
100 squats
Jared p.150
Four rounds [but only got one round in due to time]
800 meter run (from pullup bars run to the bottom of the hill, then back up and all the way to AO Jones road, then back to the pull up bars)
40 pull ups (modify 40 curls w/ cindy)
70 push ups
Mary
COT
Prayers for CakeBoss on the Marathon.