WARMUP: Quick lap with stops
THE THANG: Hard stuff. Mostly suicides.
MARY: Nah
ANNOUNCEMENTS: Newsletter
COT: Yup
WARMUP: Quick lap with a few stops
THE THANG: Hard stuff
MARY: Nah
ANNOUNCEMENTS: Newsletter
COT: Yup
WARMUP: 10 ssh, 1 burpee, 10 hillbilly walkers, 2 burpees, 5 Abe vigodas, 3 burpees, 10 imperial walkers, 4 burpees
THE THANG: partner up – partner 1 = 5 burpees, 30 lbcs, 15 merkins; partner 2 begins a lap around WEP via lieutenant dans
Upon completion, partner 1 runs to catch up and they switch roles
Continue until lap is completed (we got 3/4 of the way around in the time allotted)
MARY: no
ANNOUNCEMENTS: several
COT: as always
Run to Afton Way (.39 miles)
15 dips
15 merkins derkins
Run to Afton and Galbreath Intersection (shoulders)
30-60 second hold plank rockers
15 Superman I Y T (alternate arms to make a I Y or T
Afton/Lizzie Lane (Legs)
15 Squats
15 Calf Raises
Back to Brayden Parkway and up Hill
15 Burpees at the top of the hill.
Back down Brayden to Afton and repeat loop
Return to COT (3.5 Miles or so)
WARMUP: Not enough
THE THANG: stolen from Tesh: https://f3thefort.com/2019/10/24/2019-43-minnow-pond/
YHC did change the route so the burpees were done at the Nazarene and then ran back to the location of the bear crawl
Most got 3+ miles
MARY: no, time was of the essence
NMM:
An excerpt from a poem by Amanda Gorman:
Just like a skill or any art,
We cannot possess hope without practicing it.
It is the most fundamental craft we demand of ourselves.
Getting to start my day with the caliber of men in the Fort is one way I practice hope. I’m grateful for it.
WARMUP:
– SSH / IWS / CP / mosey to hill by gun shop
THE THANG:
– Sprints: 3x hill sprint with at least 50% / 75% / 100% steam
– donut flip: 2 teams, traveling PAX calls exercise which all remaining PAX have to complete until traveling PAX has reached other team, rinse and repeat until all have traveled.
– Sprints: same as above
– mosey back to COT
– Core and Cardio: various core exercises for 3 min, then 1 min cardio exercise, rinse and repeat 4x
MARY:
– Jack Webb: 1/4 pushups + OH claps
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP: run to old Hardy’s and do something while waiting for the six
THE THANG: the zipper run to Elliot street turn right. Run to Unity turn left. Do 10 merkins and 15 squats run to pine turn right and repeat till you run out of time.
MARY: nada
ANNOUNCEMENTS: to many to list. Call pusher
COT: prayers and praises.
Pledge of allegiance. Then down to corner of Main St and Academy. Pretty simple routine today: 10 HR merkins at Main/Academy. Run up Main to Main/160, 10 jump squats. Run to 160/Monroe White, 10 HR merkins. Run to Withers/Watson, 10 jump squats. Run back to start.
Each time you get back to Main/Academy, run the loop in the opposite direction with same exercises.
I think most PAX got between 4 and 5 loops in. Tesla might’ve done 10. It was nice to do something different this morning!
WARMUP: SSH x30, Windmills x10, M. Nightclubs x10, Plank, Parker Peters x10, Plank, Peter Parkers x10, broga poses to stretch legs. Mosey around the Long Loop.
THE THANG: Short Loop in the Earth Fare parking lot, each corner complete exercise. 1st corner = 10 Merkins. 2nd corner = 10 Mountain Climbers. 3rd corner = 10 CDDs, 4th = 10 Flying Squirrels. Next complete a hot lap on the long loop, up to 160 take the sidewalk to the east entrance of Earth Fare, proceed at a fast pace around the back of Earth Fare. I believe the short lap + long lap was about a half a mile.
MARY: 10 American Hammers
ANNOUNCEMENTS: Litter pickup on Hwy 21 this Saturday. 2.0 friendly. Gloves, bags and litter picker sticks will be provided. Please read your newsletter for the details.
COT: Praise for those participating in SoberOctober and Battlebot for leading. Prayers for our Wives. Thank you Badlands for your leadership at this awesome AO and for leting me lead today. Video evidence may follow.
WARMUP: Mosey to Bank. 5 burpees OYO, 24 SSH, Mosey to Brayden
THE THANG: Brayden Loops. Start with 5 burpees. 10 Squats, 15 flutters, double count, half way through loop 10 merkins, finish loop. Rinse and repeat until time. 4 miles
MARY:
ANNOUNCEMENTS:
COT: