Ran a .55 loop around the shopping plaza. Pax would sprint .10 from one stop sign to another. Short Cool down sprint another .12 slightly longer cool down. Continue on the loop.
All got plenty of miles in!
:punch: :punch: :punch:
WARMUP: Mosey 5 minutes to the spot
Side straddle Hop, Cherry Pickers, The Windmill, Moroccan Nightclubs, Merkins
THE THANG: 30 yard Bear Crawl, 30 yard lunges, 3 reps each /
10 Burpees before each of 40 Merkins, 40 squats, 40 plank jacks, 40 Bobby Hurleys, 40 LBCs , Jog 1 lap and repeat until COT
MARY: Flutters and Big Boy sit-ups
ANNOUNCEMENTS: Fundraising for the Golf Tournament, business mentorship available, Read your newsletter
COT: Prayers and Praises
WARMUP: SSH, Mt Climbers, Burpees OYO, mosey to a different place around campus, Merkins, Plank, mosey to another location, LBCs, HBWs, ran to first station of the thang.
THE THANG: Station 1: 20 BBSU, Station 2: 20 Merkins, Station 3: bear crawl up the stairs, Station 4: 20 Mike Tysons, Station 5: flip tires, Station 6: Murder Bunny’s, sprint 100m. Two stops in the middle of the circuit for 5 burpees each.
MARY: 5 PAX for BC and 5 for SL Rucking. We all got together for COT.
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: Some ran trails and some ran pavement.
The pavement route: Kingsley>Munn Rd> Harris St.> N.White > Jackson> Harris St> Munn Rd.>Kingsley
MARY:
ANNOUNCEMENTS:
COT: Closed us out in prayer
Do 30 side straddle hops. Ran to the high school. Stop in the parking lot do lunge walks halfway down the parking spots, do 5 pushups, bear crawl the other half, do 5 burpees . Repeat back to the start. Split into partners. Do 100 drydocks, 200 big boys, 200 merkins, 200 American hammers, 100 squats in rotating fashion while the other runs to the end of the parking lot and back.
WARMUP: COP with newer PAX taking turns counting in cadence
Most closer to school for some more COP practicing cadence and exercise move commands
Mosey to benches at main entrance
10 dips
10 derkins
10 step ups
2 rounds with explaining the shovel flag and work out planning as well as knowing the AO
Mosey to circle for couple more exercises in COP
THE THANG:
Mosey to band lot for partner “Catch me if you can”
Partner 1 – 5merkins
Partner 2 -run perimeter of football field
Partner 1 chases and flip flops when caught
Continue around field
Head to COT
MARY:
Dying Cockroache
ANNOUNCEMENTS:
Read newsletter
COT:
Mission, principles, credo and 3Fs covered
Mission, Principles, Eastward Expansion
WARMUP: redbull
THE THANG: running
MARY: had a little lamb
ANNOUNCEMENTS: yes
COT: yes
We had 10 at <#C0653MWMA8K> for an East Side continuous to get stronger, with accusations FNG had splashed Merlot!!!
pre explanation of Tillers F3 name (Tiller company, a fire apparatus)
Followed by Yoga stretching and relaxing music.
Vuvuzela lead the PAX up and down stairs at Red stone theater followed by Tomb Raider.
Next exercises seated wall coupon pass. Tiller was heard giving the mission of F3 loudly. Abagnale was told to move up faster followed by Shoe String to step up the pace.
PAX moseyed into Bear crawls with two Merkins. Ringer per usual lead the beat down.
PAX moseyed to front of theater for a slalom through the front pillars to return for squat jumps 20
Moseyed past large group of coupons on sidewalk only to be told to do Mike Tyson’s in cadence 10
Murder Bunnies next with Merkins 10
FNG went topless after Bunnies and Merkins
Moseyed through pillars for squat jumps 5
Serpent into pillars for dips on benches. PAX seemed confused as Tiller gave order to get on wall for step ups 10 each side.
Confusion set in as Rosie asked what we are doing after step-ups
Tomb Raider and PTL had to be redirected to follow Tiller as we ran back to C.O.T
Goose had to be told directly to stop moving coupons OFF the parking lot onto the side walk.
WARMUP: Yoga
THE THANG: EAST SIDE rules
MARY:
ANNOUNCEMENTS: new AO coming to Indian Land soon, Convergence, Walter Elijah Park this Saturday. St John church, September 27 @ 6:30 (Dredd) gust speaker
COT: prayers for us and family
Usual disclaimer stayed close by for Sugarbug arrival. Open with broga, SSH, windmills, shoulder taps etc.
Mosey to the school entrance. Did reps of 5 incrementing to 30 for each light pole up the hill.
Each exercise totaled 105 reps per Bobbers math.
Merkins-run
Squats-nur
Flutters – bearcrawl
LBC’s-run
Calf raises
Monkey humpers – run
Back to COT for announcements and stuff. PSA get body scanned for skin cancer it’s no joke :ear_with_hearing_aid: