Went down munn to Harris up to 160 went to Grier and still for Alabama. Back to Panera with a loop through apartment complex. Right at 6miles. Not a professional.
WARMUP: Um-yep
THE THANG: Baxter loops behind YMCA which covered Sixth Baxter, Sutton Rd and Market Street.
MARY: Does stretching count?
ANNOUNCEMENTS: Plenty of announcements- Invergence, Golf tournament and read your Sunday newsletter!!
COT: Yes
Sometimes I wonder if a ‘backblast’ is important. Yes, I can here the admins now screaming their doctoral rhetoric at their phone screens. ‘Its for new guys to get ideas’, ‘Its to share with people that weren’t there’, ‘Its to get our name plugged into the all powerful algorithm and track our stats.’
I kinda think its BS. When F3 started we didn’t have any of this crap. Not to say change is bad (or good), but to say are we missing the point. F3 isn’t about any of the things we are told to use a backblast for. That’s one of the things I always loved about Indian Land, the fact you wont find any record of it anywhere. But we, and you know who we are, what we were about, and the legend was born.
I suggest this. If you are gonna right a backblast, tell me something I cant find on YouTube. If I need a workout, that’s easy to find. I want the meat. What was your challenge, mentally. Who did you push. Did the PAX overcome. Did you grow as a leader.
Are you forging your legacy?
If you want to know what we do at my workouts, then show up. Otherwise just know we will be there sharpening our steel. Ill call impossible tasks not for the physical work, but to test your mind and fortitude. And just know I WILL be right there with you. Good or Bad, BC is here to stay.
I’m sure Ill get kicked out of F3 for these statements
#MILGA rising
We had 10 @ the fastest AO in the East – <#C03NHG1RSS3> Some ran, some rucked, all enjoyed the perfect gloom weather and got stronger on the Holbrook route.
Thanks for the opportunity to run your great site, <@U05K5D10AG6>
Great work to these men, <@U063F72E8M9> <@U01E9QD5QQK> <@U061P7HUFRR> <@U050B5M1DGR> <@UGU3XR5RP> <@U06E4KT7NCA> <@U01BA80UZCY> <@U035XDY7ABC> <@U074CR7E49J>
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: lol
THE THANG:
Yog to Emory Ln corner for Braden loops. 3 work stations. 15 reps of merkens, big boys and squats. 3.5 miles at least with good total body workout.
MARY: none
ANNOUNCEMENTS: golf, HIM camp
COT: prayers and praises for health, our wife’s and children.
WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Plank to Down Dog, Calf stretch’s to Sunrise
THE THANG:
Mosey to hill on Red Stone behind Biergarten
25 Inchworm/Walkin Merkins
Bear crawl to top of hill
25 Tip-Toe Squats – Mosey down to bottom
Mosey to corner of Red Stone & Opportunity Dr.
Ladder with 5 stops, scale exercises with each stop. WO spots – Corner, First Drive(on R), First Crosswalk, Crimson Ct., End of Circle Exit.
Stop 1 – 5 Burpees
Stop 2 – 5 Burpees + 10 Calf Raises
Stop 3 – 5 Burpees + 10 Calf Raises + 15 Squats
Stop 4 – 5 Burpees + 10 Calf Raises + 15 Squats + 20 Merkins
Stop 5 – 5 Burpees + 10 Calf Raises + 15 Squats + 20 Merkins + 25 Monkey-Humpers
Mosey to Parking Deck, Conquer the PD (Run to top)
REPEAT – Return to End of Circle and descend ladder (I.e. do it all again in reverse order)
Mosey to COT
MARY: Heel’s to Heaven with a lift
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…
WARMUP:
THE THANG:
From BBS to Whites Rd., right on to JW Wilson to the end and back ~ 4-5 mile route
MARY:
ANNOUNCEMENTS: HIM Camp, Pigskin Pick’em,
COT: Closed in prayer
WARMUP: nah
THE THANG: harvest pointe and back
MARY: one burpee
ANNOUNCEMENTS: golf tournament, care center, invergence
COT: prayers for DDs M and marriages
One 6-mile road route was offered. Up to each man to find his own way.
WARMUP: nope
THE THANG: Run, Ruck, Jog or stroll.
MARY: no time
ANNOUNCEMENTS: Start running
COT:
WARMUP: Not so much, we just got moving.
THE THANG: The destination was the Red Ventures parking deck. We made our way with a few stops along the way.
Run a bit: Merkins, Mountain Climbers, Carolina Dry Docks
Run a bit more: LBC’s, American Hammers, Flutter Kicks
Run a bit more: Squats, Jump Squats, Monkey Humpers
Arrive at the bottom of the far parking deck.
Collect your thoughts and now run the ramps to the top of the deck.
Grab a partner and Partner Push the long stretch of the deck. Bear Crawl the short distance, Flapjack the Partner Push then Bear Crawl again.
Repeat this evolution.
Run down the stairs: Jump Squats & American Hammers
Run up the stairs: Merkins & Dips
Run down the stairs and collect your thoughts again.
Run back to COT with a few stops along the way for exercises and regrouping.
MARY: See above.
ANNOUNCEMENTS: You know the ones.
COT: 5th Core Principle