THE THANG:
Moseyed over to the back of the school to the bottom of the second hill for some 11’s
Merkins at the top of the hill, jump squats at the bottom.
Moseyed around the backside to the front of the school to the benches for a 10min AMRAP.
10 derkins, 20 gas pumpers, 30 curtesy lunges (SC).
MARY:
Last 10 min, passed around a slam ball, and some other stuff.
ANNOUNCEMENTS: Murph, Konvergence, Boss Hogg’s going away lunch/dinner/party, Canoli Run May 18, 2024
COT:
Started with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.
Then into a tabata/HIIT routine: 45 seconds ON exercise, 15 seconds rest/transition. The sets were:
Set One:
KB Swings
Side bends
Tricep press
Goblet squats
Burpees (without coupon)
Set Two:
Curls
Shoulder press
Bent over rows
Thrusters
Mountain climbers (without coupon)
Set Three:
Bob & weave
Standing rows
Alternating revers lunges
America Hammer
Merkins (without coupon)
In between of each set we did a short run.
Rinse/repeat sets.
Finish with some mary: Flutters, freddies, box cutters, LBC
Based off a 2019 GORUCK monthly workout that I know Bandcamp loved back then.
The main movement was suitcase carry up and down the hill by the stadium. At the bottom the work was 20 reps of each below starting with the top. Then adding the next one the next time. Then the top 3 the next time etc. I think we made it to overhead press
Swing
Squat
Lat Pull-Over
Lunge
Plank Pull-Through
Overhead Press
Curl
Man Makers
MARY: One minute of LBC to get to 6:00
ANNOUNCEMENTS:
For the love of God, run in the Cannoli Run if you can!
WARMUP: dynamic warm-up—-
knee to chest;
heel to butt,
heel to hip,
side lunge walk,
lunge and overhead reach,
inch worms mobility warm up— seated internal/external hip rotations;
Glute mobilizations. (Dirty dogs?)
Adductor rock backs.
back rolls to reach forwards; 1/2 kneel spinal rotations against wall plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog
11s
Front stairs of 1st Baptist
Squats at bottom, CDDs at top, 10 calf raises in middle
Then Airborne hip flexors followed by a few minutes of Mary
THE THANG: I wanted some miles because it’s been awhile, so thats what everyone got. We logged a touch over 3 miles by my watch with small PT stops every 10 minutes or so for some
High Pulls, squats, over head press, curls, etc.
ANNOUNCEMENTS: Run on Saturday in the Cannoli Run to get Twister off our backs!
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.
WARMUP: Lap around parking lot ending inside football stadium gates.
THE THANG: Cinco De Mayo History lesson. Fun exercises while the PAX learned. Cinco De Mayo is a celebration of the victory of the Battle of Puebla De los Angeles in 1862.
5 Burpees
18 Merkins
62 Overhead claps
The battle was against the French. 20 Freddy Mercury’s
Pueblo de las Angeles: 10 Flying Squirrels
1861 Mexico defaulted on loans to Europe hence the invasion. 18 Werkins | 61 Moroccan Night Clubs
The countries Mexico default to were Britain, Spain, and France.
Britain: 10 Bonnie Blairs Spain: 10 Sumo Squats
The leader of France was Napoleon III: 10 Nolan Ryan’s each side
France: 6000 troops. Mexico: 2000 troops. 2 laps around the track.
France eventually withdrew from Mexico 1867. 18 Diamond Merkins | 67 SSH
Mexican Independence Day: Sept. 16 1810
18 Ranger Merkins | Burpees
MARY: LBCs, Flutters
ANNOUNCEMENTS: prayers for healing
COT:
THE THANG:
Round 1:
– Get a partner – size ALWAYS matters. That’s what she said.
– Mile loop with stops. At each stop, 10-10-10, Merkins, Squat Jumps, Flutters (4ct)
Loop =
1. Run up Massey to the parking lot on Right
2. Run from Parking lot to far end of Sisk Parking Lot on left
3. Run to Valero
4. Slight left onto Spratt – stop at intersection of Leonidas
5. Run to other end of Leonidas – intersection at Kanawha
6. Left on Kanawha – left onto White St – stop at FM Rescue Squad
7. Run to Amoco on Corner of White and Spratt
8. Run back to bottom of Massey…
Round 2:
– Same loop. 10-10-10 is CDDs,
– Slight variation is bear crawl up Massey to top and Partner Carry down Leonidas
WARMUP: none
THE THANG:
Route included a Little Ceaser drive by then over and around FM, back up Jackson to COT. Most got 4, some got 5.
MARY:
ANNOUNCEMENTS:
COT: