WARMUP: shoulder up the sandbags
THE THANG: 2.5 miles of rucking rotating a 40# and a 50# sandbag between pax.
ANNOUNCEMENTS: Travis Manion Hero ruck happening on 9/15
COT: stays in COT
Miles and smiles catching up with Davinci
WARMUP: some stretches and arm gyrations
THE THANG:
10 min buy in with rucks on. Every 2:30 perform the following: 10 sandbag clean and squats, 10 overhead sandbag presses, 10 merkins, and 10 bent over rows. Doesn’t sound like much but try it.
With sandbags start taking lap around park. Stop at every other bench. 1st stop do 10 front rack lunges. 2nd stop do 10 sandbag toss over shoulder. Keep repeating until lap complete.
MARY: Finished with some flutters, American hammers, maybe one more.
Strong work by everyone. Thx for the opportunity Beaker!
WARMUP: rucks on, sandbags on
THE THANG: walk to the parking lot behind Panera, tabata style, ruck with sandbags on shoulders for two minutes, buzz goes off, do exercise for 45 seconds, buzz goes off again, pickup sandbag to shoulder and ruck around parking lot, rinse and repeat alternating exercises.
Exercises:
Front sandbag toss
Lateral toss
Bend over rows
High pulls
Half way into it, drop bags and do a 400 m lap with ruck only.
Rinse and repeat tabata 2kin/45seconds as done before.
This looked great on paper and ever better in real life.
MARY: bend over rows
ANNOUNCEMENTS: him camp, Travis Manion foundation hero run happening 9/15 at Chupacabra.
COT: prayers for kids and teachers going back to school
Tinsel out…
WARMUP: put your ruck on
THE THANG: wonder out to the one mile loop around the hospital, 2 loops and then a stroll to the hotel and back.
MARY: 6 minutes of broga
ANNOUNCEMENTS: all of them
COT: flag handoff to Sofrito
WARMUP: no
THE THANG: ruck around Kingsley, Misc work at different points of the journey, visit to Kermit corner
MARY: limited
ANNOUNCEMENTS: HIM camp
COT:prayers and praises around
WARMUP:
Run up the hill 10 burpees, run to the bottom of the hill 9 burpees, run to the top of the hill 8 burpees, run to the bottom of the hill 7 burpees, run to the top of the hill 6 burpees, run to the bottom of the hill 5 burpees and stop
THE THANG:
Rd1. With ruck on, one PAX did 10 over-the-shoulder 60# sandbag tosses while everyone did LSS with ruck on. LSS were done until all 6 PAX did 10 sandbag tosses each
Rd 2 With ruck on, one PAX did 10 Bobby Hurleys with 35# sandbag while everyone did Ruck Halos. Halos were done until all 6 PAX did 10 Bobby Hurley tosses each
Rd 3 With ruck on, one PAX did 10 Pull Ups while everyone did Ruck Merkins. Merkins were done until all 6 PAX did 10 Pull Ups each
We then ran to the top of the hill and back to the workout site
Rd 4 With ruck on, one PAX did 10 over-the-shoulder 60# sandbag tosses while everyone did Lunges with ruck on. Lunges were done until all 6 PAX did 10 sandbag tosses each
Rd 5 With ruck on, one PAX did 10 Bobby Hurleys with 35# sandbag while everyone did Ruck Swings. Ruck Swings were done until all 6 PAX did 10 Bobby Hurley tosses each
MARY: Stretched for 1 minute
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
2.84 miles for a great conversation time with Davinci.
WARMUP: windmills, Moroccan night clubs, low slow squats, mosey, windmills
THE THANG:
Today marks my 6th year since I started F3, back to same AO and used the columns as we did on my first post.
Sandbag Front Toss to column, 1 squat, repeat until you reach last column, add 1 squat for every column, finish with 17 squats.
Sandbag Front Toss to column, 1 bend over row, repeat until you reach last column, add 1 BOR for every column, finish with 17 BOR.
Sandbag Lateral toss left to last column, back to starting point with sandbag lateral toss right.
Mosey to end of sidewalk and back.
MARY: 10 minutes of broga
ANNOUNCEMENTS: HIM retreat, dads camps
COT: 5th core principle
Thankful for all the PAX that one way or another have been there for about 2,190 days to support, encourage and bring the pain.
Tinsel out…
WARMUP: None.
THE THANG: Disclaimer: it is Friday we are going to keep it simple. I set watch for 5 minutes. We ruck for 5 minutes and then exercise. 1 PAX carries 60 lb sandbag. REPEAT.
Exercises: Squats, Merkins, Step ups, Bear Crawl, Lunge Walk, Curls/Triceps, 5 weighted Burpees.
MARY: None
ANNOUNCEMENTS: F3 Dads workout, Dad’s Camp, Fort Retreat.
COT: Prayers for Tinsel’s surgery, Bones headed to New Mexico for 2 weeks.