WARMUP: Run to Holbrook
THE THANG: Rundown Holbrook
MARY: Figure out how to get to COT without running uphill
ANNOUNCEMENTS: Newsletter
COT: 5th Core of Course
Stretch, Running, Pain-station, Tire roll & 1Merkin
WARMUP: Stretching, Running,
THE THANG:
<@U0603USPHAS> brought the car in HOT :hot_face: to start our F3 workout.
Had four F3 members from the Waxhaw region. Mad Dog, Hot Yoga, Bottle Cap, and C3P0
<@U01FDRQSQG3> kept <@U063F72E8M9> on the move with his extremely fast pace!
<@U07E0KTT4BV> and <@U07BZNU2HDH> stepped up with the tire :wheel: push followed by a Merkin. Strong work fellas
MARY: Team work and strong running
ANNOUNCEMENTS: praise and prayers around the circle :o:
COT: <@U063F72E8M9> led us out with a prayer
WARMUP:
Run lap.
Side Straddle Hop
Windmill
American Hammer
Plank, remain in plank put right & then left arm in the air
THE THANG:
Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear crawl.
List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
20 Big Boys
20 Merkins
20 Low Slow Squats
30 second plank
30 Bench Dips
30 Calf Raise on the Curve
Choose your own exercise for the rest of the workout.
MARY:
ANNOUNCEMENTS:
– Hominy announced that he will be taking over the Site Q for <#C03GHN4R98U> beginning on Saturday, December 7th, 2024.
– Come to Thanksgiving convergence.
– Read your newsletter for more announcements.
COT:
Let’s go out and make an impact on others this week!
WARMUP: SSHs, Cherry Pickers, Merkins, Windmills, Chatter.
THE THANG:
– mosey round to find cover
– 2 alternating stations with pyramid format at each of 10,20,30,20,10 and mosey in between each station
– Station 1:
– 10 burpees
– 20 merkins
– 30 squats
– 20 shoulder taps
– 10 CDDs
– Station 2:
– 10 big boys
– 20 leg lifts
– 30 flutters
– 20 LBCs
– 10 Freddy Mercurys
MARY: Didn’t show
ANNOUNCEMENTS: Lots going on. Trash pickup. Christmas party. 4k run for CRI. Comedy night at Sweetwaters coming with proceeds going to CRI (see <@U01FDRQSQG3>). Pizza social at Emilios next Thurs (<@U061P7HUFRR> buying first couple pies!). Next Bethel shelter will be first Thurs in Dec.
COT: We all learned that teenagers throw away silverware/utensils. I’m baffled and scared. Many family related things on our hearts; support each other through these holidays!
WARMUP: N/A
THE THANG: go towards to Kingsley trail at ASG. Go back out at the horse barn entrance, take 160 back to Kingsley. Make a few stops along the way for squats, lunges, and Al Gores. 3 miles total.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: premature Name O Rama
THE THANG: Pick your distance
MARY: F3 is for Men Only
ANNOUNCEMENTS: Read your newsletter
COT:
12 Runners, 1 Rucker (YHC). Hey Kids: Stay In School and, next year, don’t volunteer to Q the morning after the BBQ & Bourbon fundraiser
WARMUP: Nope…got to run.
THE THANG: L/T and onto N. Doby’s. L/T White Grove then R/T White Bridge. L/T Nims Lake and run to the gravel then turn around and take the same path back to COT.
However, this was a false ENDEX as we ran past the COT site to then make a L/T onto Doby’s Bridge. L/T Dudley and turn around at Red Forest Way. All told, we got 5+mi.
MARY: Nope…we ran.
ANNOUNCEMENTS: Bethel, BBQ fundraiser, Christmas Party signup needed, Thanksgiving convergence and more.
COT: Indeed. 5th Core Principle.
WARMUP: imperial walker, LBC, squat, travolta, hillbilly walker, plank stuff, stationary toy soldier, dying cockroach, SSH
THE THANG:
12 stations: curls, goblet squats, BB sits w/ bell up, swing, clean and press L/R, around the world, figure 8, russian twist, flutter w/ bell high, OH pre L/R, bentover row L/R, 2 hand OH press/2 hand clean press
alternation transit between station:
w bell … bear crawl, bell OH, lunge
run around lights, about 150 yards after every station
MARY: windmill x 10
ANNOUNCEMENTS: yes
COT: yes
Appreciate the opportunity to lead the youngsters
Looks like we made it,
Barry Manilow
WARMUP: Mosey to the back lot
Side Straddle Hop x 25
Windmills x Most ever done
Cherry Pickers x 10
Moroccan Night clubs x 10
Merkins x 10
THE THANG:
High knees
Lunges
Nur
sprints x 3
Karaoke
The Pax pulled exercises from the bucket :
31 Monkey Humpers
31 Squats
31 Merkins
31 Burpees (twice, who would put 2 of those in there?)
Big sprint suicide style
31 Carolina dry docks
31 Flutter Kicks
MARY: Smidge of planks
ANNOUNCEMENTS: Bourbon night, Bethel, Christmas Party
COT: Men laid it out there so we can help shoulder the burden