WARMUP: SSH, dynamic plank/broga
THE THANG: mosey to field, partner push 2×20 yards, partner wheelbarrow 2×20 yards
railroad ties – jump over, pax on ground complete Superman’s then flutters; railroad ties- side shuffle through, pax on ground complete merkins then LBCs
Repeat the partner push and wheelbarrow, mix in 50 yard back peddle and 20 yard bunny hops x2
Mosey back to COT
BROGA x 10mins
WARMUP: Calling cadence fails with SSH, Hillbillies, Strawberry Pickers, with lo slo squats and windmills mixed in. Moseying to benches over yonder.
THE THANG:
Arms lock lunge walk, Arms lock 1st, 2nd, 3rd, 4th Gear run across the park to Jekyll’s Hill.
Reverse Lunges (pick a number)
Then up hill, burpee at top.
Repeat – double the number, two burpees at top
Repeat – until forever. 3 burpees at top. Omaha as we would have been there till dinner time.
Upper lot.
10 Big Boys – run
20 Flutter -run
30 LBC’s -run
Elbow plank for 6. Then 10 count.
Calhoun Lot curb
5 Derkins
5 Diamond Derkins
5 WA Derkins
Bear Crawl across lot to curb
Crawl Bear Back
Repeat 3X
On Park Fence
Balls to Wall = Nuts on Fence
10 second count
Repeat 3X
In front of bathroom structure
Team of 4 Plank off – everyone’s a winner.
To mid field – Tunnel of Love
MARY: Bonsai led then Bombs Jacks showed up.
ANNOUNCEMENTS: Read your newsletter. Cannoli Run 2027, Bourbon in November.
COT: Prayers.
The basic rundown of this morning's workout was to sprint (or run) approximately 400m then do a series of exercises, in reps 10, 15, or 20.
WARMUP:
400m jog to the bottom of the hill
Side Straddle Hops, Squats, Butt Kickers & High Knees
THE THANG:
400M Sprint out, around the parking lot to the opposite corner of the large lot on the side of CRHS.
20 Merkins, 30 Squats, 10 lunges each leg, 15 Burpees
400m Sprint to the Band Tower on the opposite side of the school.
40 Hand-Release Merkins, 20 Jump Squats, 15 Mountain Climbers, 45sec Plank
~400 Sprint to the circle by the football stadium
15 Burpees, 10 Reverse Lunges each leg, 20 V-Ups, 15 Jump Squats
~400m (less than) Sprint to the top of the road at the intersection of White's Road
20 Merkins, 50yd Bear Crawl, 20 Ski Abs, 45sec Forearm Plank
~800m Sprint down the hill then back up to the lot
A little bit of Mary.
MARY: See above
ANNOUNCEMENTS: YHC had to exit so Pauly D closed this out.
COT: I'm sure of it.
WARMUP: 5 Burpees
THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776
MARY: She slept in
ANNOUNCEMENTS: Read your various newsletters
COT: Remembered what our fore fathers sacrificed for our freedom, we remembered U-Haul and presented Bowser with U-Haul flag.
WARMUP: No
THE THANG: Murph 1 mile, 100 pull ups, 200 merkins, 300 squats
MARY:
ANNOUNCEMENTS: newsletter
COT: 4th of July, marriages, family, travel
WARMUP: run
THE THANG: 5 burpees every time @ bottom of Monroe white, 10 Merkins + 10 squats + 20 LBCs at the top of Monroe white and up at the old town hall building
MARY: yeah
ANNOUNCEMENTS: convergence
COT:
WARMUP: No
THE THANG: Neff
Left on Dudley
Left on Suffolk
Right on Charlton
Straight on Nelles
Left on Dudley
Repeat
Finish right on Dudley
Right on Neff
COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 10 SSH / Pogo Hops
THE THANG: Mosey to track at FCMS
.5 Mile warmup
3 minute high plank
200 toe taps
100 big boys
1 minute side plank pulse each side
1 minute flutter
Missed back
MARY: No time
ANNOUNCEMENTS: newsletter
COT: families
WARMUP: A few loops in the parking lot while Bowser shared leadership principles learned from Bible study with his buddy, followed by brief series of exercises
THE THANG:
Mosey to playground and pick a partner for Dora
100 Penguins / transit with bear crawl & crawl bear
200 Shoulder Taps / transit via lunge & backward lunge
300 Flutters / transit via run & nur
Mosey to picnic WEP area and pick new partner
Partner 1 planks while Partner 2 does Step ups
Rinse & repeat with Bulgarian Split squats
10 Burpees
Mosey to FM Town Hall picnic area
Pax chose exercise and a dice roll determines the # of reps, including Merkins, Burpees, Squat Jumps, Squats, Freddys & more
Mosey home
MARY: Included in Dora series
ANNOUNCEMENTS: July 4th convergence at Catawba Ridge 0700 launch time
COT: The theme today was built around Struggle because the Summer Steam has kicked into high gear and the core of the F3 engine for me is Shared Suffering. These pax suffered through a tough workout with grit and encouragement throughout. The Struggle in the Gloom can be hard, but the hardest struggles come once we leave the parking lot after COT. The suffering life deals is real and difficult. And the personal struggles that exist inside the heart and mind can be the toughest of all.
Don't believe the lies in your head that other men aren't struggling. We all struggle, from the sharpest and fittest Nantan to the gimpy pax trying to get off IR. DON'T STRUGGLE ALONE! The reason we post is to build the grit and the brotherhood that will get us through every struggle!
Appreciate the contributions of all throughout the workout and in COT!
Thanks for the invite JWOW! You were missed.
#KeepPosting
WARMUP:
-Cherry Picker
-Imperial Walker
-Hillbilly
-MC
THE THANG:
-4×100 with 4 pain stations
-4×200 with 4 pain stations
-4×800 with 4 pain stations
MARY:
-American Hammers
-Should taps
-Big boy sit-ups
-Hello Dolly
ANNOUNCEMENTS:
COT: