WARMUP: no warm up needed to ruck
THE THANG: to Walmart and back W/ upright rows, squats, overhead press
MARY:
ANNOUNCEMENTS: bethel me s shelter, 4-B’s
COT: praises and prayers
We did 90 burpees…
Some couldn't count and did 95 *cough *Mainframe
Site Q let me know there would be a shovel flag handoff this morning so expected a large crowd. Means different paces needed to be accommodated, perfect for a BOP. Arrived early to set-up and get a prerun in, because I'm old and need the warmup, plus it's been a long week. Jogging around the parking lot next to the school I was able to watch the cars start to roll in. This energized me which is what I needed. I love F3 workouts for the fellowship; the fitness is a bonus. Time to work.
WARMUP: Moseyed/walked with bells from COT to the large parking lot by the school. Only 2 exercises called: SSH & Burpees. Did these a few times and we were ready to work.
THE THANG: BOP was on display at a light pole, explained the BOP and then had the PAX count off in groups of 4. With 4 groups created I let the PAX know that each group would farmer carry coupons, which were also located at the same light pole, to the other end of the lot and back. Group 1 would carry and upon return would alert Group 2 that it was their turn, so forth and so on. Rotated the farmers carry throughout the workout. Most groups had the pleasure of 4 carries, my group -#4 only had 3 carries. Most PAX made it into the 20rep block of the BOP and a couple of HIMs completed the BOP. Fun was had by all. BOP and coupons for farmer carry listed below:
Farmer Carry Coupons
2 – 45lb plates
2 – 45lb dumbbells
2- 35lb dumbbells
1 – 50lb Ruck + 1 – 50lb bucket
KB BOP Reps & Exercises:
50 – KB Swings – 2 handed
50 – KB Goblet Squats
50 – KB Single Arm Bent Over Rows (25 ea side)
50 – Straight Leg Raises Over KB (count both sides)
40 – KB Dead Lift to Curl to OH Press
40 – KB Goblet Reverse Lunges
40 – KB Lying Pullovers
40 – KB Side Bends
30 – KB Swings – 1 handed
30 – KB Glute Bridges
30 – KB Romanian Dead Lifts
30 – KB American Hammers
20 – KB Snatches (10 ea arm)
20 – KB Plank Single Arm Rows
20 – KB Figure 8s
20 – KB Big Boy Situps
10 – KB Thrusters
10 – KB Man Makers
10 – KB Halos (each direction)
10 – KB Around the Body Passes (each direction)
MARY: No Time
ANNOUNCEMENTS: Bethel Men Serve, 4Bs, Trash Pickup
COT: STK!
WARMUP: N/A
THE THANG: The Hill, out and back.
MARY: 20 LBC's with ruck on legs, 11 4-count flutter kicks
ANNOUNCEMENTS: Bethel Men's shelter upcoming,
COT: Prayers.
Thanks to @U0818FC8SUS for the privilege to Q and to everyone for having me.
9 did the hard thing this morning at Sweep.
The Thang
3.8 miles, 3 exercises (Burpees, Pistol Squats, Hand Release Merkins) of 8 reps at 8 stops on a figure 8 course
NMM
Last weekend I spent 4 days in Wichita for their “Disruptor 002” rucking event. We themed the weekend around “The Patriot” and how unchecked anger is dangerous.
It was clear that we often allow anger to spill out over something small but the real issue is something much deeper. The root of anger is often pain we haven’t healed or fear we haven’t faced. The trigger isn’t always the problem; sometimes it’s just the tipping point.
Next time you react with anger, dig deeper for the reason you lashed out and address that issue. If not, you will continue to hurt the ones you love.
-IJ
Warmup
Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC
Farmer’s carry to Hominy’s old classroom. Stop along the way and complete exercises from the list.
AMRAP (as many rounds as possible)
40 reps Exercise
30 reps LBC
20 reps Exercise
10 reps Merkins
Farmer’s Carry from end of the sidewalk to new gym
List of Exercises:
WARMUP:
THE THANG:
Walk to Walmart and back via Hubert Graham
MARY:
ANNOUNCEMENTS:
COT:
Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Mosey around parking lot
The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 20, then work back down.
Exercises:
KB Swings
Goblet Squats
Lawnmower (each arm)
After each Step: Mosey around parking lot with KB
Ladder format: 5-10-15-20-15-10-5
2. Grinder (3 Rounds)
5 Man Makers
10 KB American Hammers (with KB, 2-count = 1)
15 KB Deadlifts
20 KB Chest Press
Round 1 MOT: Bear Crawl w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Farmer's Carry Above Head w/ KB
3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Tricep Extension
MARY: She fart sacked this morning
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: Some moseying and 10 counts back and forth in front lot.
THE THANG:
Dojo lead: Started with a dips/derkins 11 at the benches.
To the big field, re-enacted a relay type run in honor of BRR and D2D. Took turns running the loop around cones, while others waited in plank and the people’s chair. Each pax ran 4 laps.
Next: 5x5x5 rounds
Burpees
Merkins
CDD’s
Jump Squats
Big Boys
Kaiser lead;
To pull up bars for mini Murph
5 pull-ups
10 merkins
15 squats
After each round- run the back sidewalk to railing and back.
Completed 5 rounds
Benches for 20 Dips/20 Irkins
MARY: Yes, flutters, LBC’s, box cutters, and awful Superman’s.
ANNOUNCEMENTS:
COT: Strong
WARMUP: yes
THE THANG: 3burpee kbell chase, peoples chair w kbell pass, it’s pain o’clock
MARY: in a rotating fashion
ANNOUNCEMENTS: read you news letter
COT: always