– Partner Bear crawls and running.
– nuR uphill
– bball court legs: squat variety and lunge walk
– Life’s a bench: chest and upper body burner
– Jailbreak
– Mary
Parking Lot Coffee (PLC) post-COT
WARMUP: The Regular
THE THANG: running along Marquesas Ave with pain station at each road with some swimming in lake Wylie
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Birthday cupcakes from Harry Cary
THE THANG: Rucked Whiteville Park hood with a stop every 5 mins for burpees.
ANNOUNCEMENTS: Tortoise & Hare
COT: Yes, 5th core principle
Too much running???
Light jog with shuffles and karaoke
SSH, Windmills, MNC’s, Cherry Pickers
Mosey to top parking lot
4 corners – 15/10/5. Merkins/Big Boys/Squats/Flutters.
Jack Webb Workout – 1 merken 4 Arm Extensions all the way to 40 arm extensions.
7’s at the hill. 1 squat 6 burpees.
Indigenous run back to cot with 6 doing 3 LBC’s
0500 Honey Badger
A great group of HIMS descended on NAFO to start their week like a Hero.
Warmup
20 SSH IC
10 Windmill IC
20 Mnc Climbers IC
Stretch
Run to the Pull Up Bars
“ The Bradley”
100 meter sprint
10 Burpees OR (10 HR merkins for ppl preserving their knees)
100 meter sprint
10 Pull-ups
Wash rinse repeat 10 times.
I’m happy to say that we all finished with plenty of time to spare. A lot of great chatter, and great support for everyone along the way.
Got to COT and did 2 sets of 4 rounds of various ab exercises to finish right at 0600.
Always honored and privileged to lead at this AO. The stories and workouts here in remembrance of those who served are great reminders of what has been sacrificed for us and give us the perspective to tackle whatever life throws at us.
Take care and SYITG!
All w/in this doc:
Done this way so you can access Links to obscure covers of familiar tunes… you are welcome…
https://docs.google.com/document/d/1Cutvl2kKq-p9NHQ9R5rJOvOc_lYE4X53AtXmtxePjzE/edit?usp=sharing
What a way to start my 50th birthday.
Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker petes; plank stretches
–mosey Run to awesome parking lot across from First Baptist Ft Mill– Thang 1: Burpee relays, Start at baseline.
Run to cone 1, do 5 burpees, run back to start
Run to cone 2, do 5 burpees, run back to start
Run to cone 3, do 5 burpees, run back to start
–mosey Run to Ft Mill Church of God–
Thang 2: leg lift loop dora: Partner 1 runs loop, other does leg lifts (we held onto the fence) cumulative to a 125 leg lifts
–mosey run back to nice parking lot
Thang 3: Mtn climber relays: Start at baseline.
Run to cone 1, do 15 mtn climbers, run back to start
Run to cone 2, do 15 mtn climbers, run back to start
Run to cone 3, do 15 mtn climbers, run back to start
–mosey run to the Print Shop—
Thang 4: Pull up dora (there was a lot of pax)
Partner 1 does pullups while partner 2 runs to front of Print Shop and back
Continue to 75 cumulative…later reduced to 50
–Run to shovel flag–
Badlands led the Mary
Fini
COT
I am truly grateful for being a part of F3. Special thanks to Deacon for the constant persuasion to get me out to try this F3 thing 8 years ago.
8 men showed up at the park. Promise made, no roaming is the wet field. Warm-ups: SSHs, Imperial Walkers, Windmills, Plank, PP, Merkins,PP, more merkins.
Next, stroll around the park. Partner 1 farmer carried sandbags, while Partner 2 ran to swing and back. Flapjack.
Finished at the amphitheatre. Next, wall sit, 1 – 4 Merkin – Arm raise combo, finished 10 -40.
Stroll around the park again, this time, one sandbag, alternate between shoulder carry and front carry. Finished at the amphitheatre.
Two additional sandbag carries around the amphitheatre, first partner one bear crawl while other partner bag carry. Second partner one lunge walk while other partner bag carry.
We finished with a cool down lap around the parking lot.
I was ready for a nap afterwards.
WARMUP: some mumblechatter
THE THANG: ruckers – 2ish mile loop down to WEP and on the trail to Harris St Park and back towards Printshop and back to Veterans
Runners – 4.5 mile loop through main street into zipperland then back towards city hall and down harris street to the park. Trail to WEP then around DT a bit to get to 4.5 miles
MARY: Ruckers were broga’ing when runners arrived
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins
3 to 4 miles by all
MARY: a few core exercises
ANNOUNCEMENTS: newsletter
COT: yup