WARMUP: None
THE THANG: Each pax carry Ruck + Sandbag on a 3 mile route
Route: Tegacay Elementary > Hubert Graham Way > Rt 160 > Dam Road> Behind Walmart > Hubert Graham Way > back to COT
MARY: No Time
ANNOUNCEMENTS: Bethel Mens Shelter, D2D Bar, Trash Pick Up, Leadership Training
COT: Closed in prayer
WARMUP: None
THE THANG: Each pax carry Ruck + Sandbag on a 3 mile route
Route: Tegacay Elementary > Hubert Graham Way > Rt 160 > Dam Road> Behind Walmart > Hubert Graham Way > back to COT
MARY: No Time
ANNOUNCEMENTS: Bethel Mens Shelter, D2D Bar, Trash Pick Up, Leadership Training
COT: Closed in prayer
WARMUP: We welcomed two pax from years past and far off locales, Chino Grande and Uncle Sam! Then we got after it.
THE THANG: Based on a late night call from the bullpen by Cake Boss, the plan all along was to include the pax. We did some warmup moseying, then found our way to the far West side of the school and proceeded to follow a pearls-on-a-string path driven by each pax in Fartlek style. Each pax picked a destination, a form of transit and an exercise for the group once we reached the destination. Then he passed the baton to another pax. In each case, the pax shared how long he’s been posting and a bit about what brought him out to F3 and kept him posting. All learned, and all sweated. A good morning with welcome friends! Thanks for the Q stick CB!
COT: Yes! it’s one of the 5 core principles!
Warm up loop around Lowes with exercise stops. Got back for 12 Days of exercise. Goal was to go through 6 take a lap around building and finish last half. After completed started day 12 and got back to day 10.
1 – Flying Squirrel
2 – monkey Humpers
3 – Diamond Merkins
4 – Big Boy
5 – Squats
6 – CDD
7 – Lunges each leg
8 – American Hammers
9 – WAM
10 – LBC
11 – SSH
12 – Merkins
WARMUP:
THE THANG:
100 Wall Step Ups with Ruck on
100 Erkins with ruck on
We rucked 3 laps around old Kingsley Park while sharing a 40# sandbag every 7 minutes
MARY: none
ANNOUNCEMENTS: Bethel Mens, D2D Bar, CSAUP,
COT: Closed in prayer
WARMUP: DISCLAIMER
THE THANG: RUCKED 2.80 MILES AROUND THE KINGSLEY LOOP WITH A SET OF 10 REPS OF ARMS EXERCISES X 3
MARY: ABSENT
ANNOUNCEMENTS: CLAVE 5/10K BOSS, DAM TO BAR, WINE TASTING FUNDRAISER, READ YOUR NEWSLETTER
COT: STAYS IN COT
There were Ruckers and runners.
Barry Manilow led the runners for 5+ miles around The Fort.
The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.
Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.
Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.
This was a fun 60 min bootcamp.
ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.
COT:
WARMUP:
Run to Loom parking lot for COP Warmup:
– SSH
– Awkward SSH
– Merkins
– IW
– Sumo Squats (Bonsai’s version)
– Windmills
THE THANG:
Run to FM COG parking lot to find a cone with 4 rounds of exercises. Pax partner up. Partner 1 runs across parking lot and up/down stairs (newest building), then back, while partner does exercises listed on cone. Flapjack, then rinse and repeat for all 4 rounds.
10 reps each exercise, rinse and repeat.
– Round 1 – Flutters <-> Freddie Mercuries
– Round 2 – LBCs <-> Heals to Heaven
– Round 3 – Dying Cockroach <-> American Hammers
– Round 4 – Chopsticks <-> Plank Jacks
Pax moseyed to 2nd cone for another 4 rounds (different exercises, different running route, different stairs).
Cone 2
– Round 1 – Side-step lunges <-> Imperial Walkers
– Round 2 – Bomb Jacks <-> Lunges
– Round 3 – Monkey Humpers <-> Squats
– Round 4 – High Jumps <-> SSH
Pax moseyed to 3rd cone for another 4 rounds (different exercises, different running route, different stairs).
Cone 3
– Round 1 – Plank Punches <-> Rosalitas
– Round 2 – Merkins <-> 10 second Elbow Plank
– Round 3 – CDD <-> Moroccan Nightclubs
– Round 4 – Alternating shoulder taps <-> Parkers Peters
Pax moseyed to 4th/last cone for another 4 rounds (different exercises, different running route, different stairs), but we ran out of time.
Back to COT.
Thanks SoupToNuts for the opportunity to lead. Thanks to all pax for posting. Great job!
WARMUP:
Quick lap to help get bodies warm
SSH
Windmill
Maraca nightclub
THE THANG:
Grab our bells and went over to the circle in front of the church where we did 12 days of Christmas with a run to the end of the parking lot between each round
Day 1 – man maker
Day 2 – snatch (each side)
Day 3 – single leg deadlift (each leg)
Day 4 – Bulgarian split squat (each leg)
Day 5 – Curls (lower, upper, full – 5 each)
Day 6 – chest press
Day 7 – nut crushers
Day 8 – Tricep extension
Day 9 – squats
Day 10 – OH press
Day 11 – swings
Day 12 flutter with press
MARY: no time left, barely finished in time
ANNOUNCEMENTS:
COT:
It was a cold and dark morning, but the HIM were there bright and early ready for a nice warm glass of pain.
The Thang:
Rucked over to the Huber Graham Way for some 7’s with Hill Repeats
– 6 Squats at the top of the hill and 1 lunge at the bottom of the hill
Rucked back over to the school for some more pain. We formed two lines for Indian Bear Crawl between the light posts.
Rucked back towards COT for some tree huggers with overheard ruck carries.
Back to COT for prayers and praises.
– JWow