We ran in the rain.
WARMUP: Yes
THE THANG: Push/Kb swing ladder 2, 4, 6,…to 20 of each. 10 man makers.
To the hill for a Dora with one lunging while farmer carrying both the other with body weight lunge. Switch as needed with 5 goblet squats each switch til the top. Back down the hill with one partner overhead carry while the other bear crawl switching as needed with 5 press each switch.
Mary for 5 minutes at bottom.
Circle up for a few rounds of kettlebell work
MARY: yes
ANNOUNCEMENTS: yes
COT: yes
WARMUP: no
THE THANG: roughly 3.5 miles around Dobys bridge elementary with one pain station each lap consisting of merkins, squats, and lbcs
MARY: no
ANNOUNCEMENTS: thanksgiving convergence
COT: brothers are hurting and rarely share what’s on their heart. Lend an ear and reach out to a brother if you believe they need support
WARMUP:
We did it.
THE THANG:
Mosey over to cinderblocks
Dora:
– 50 overhead presses
– 100 curls
– 150 flutters with press
10s (for 10 years of F3)
– Manmakers and Merkins
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
WARMUP: laid the topic talking about kids and uncertain future
THE THANG: we talked about how much we should worry about uncertain future. We came with the conclusion that we need to have faith that God is in control and he will handle what is coming for us in the future. We need to worry about today and try to enjoy everything that we have today.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: none
THE THANG: some ran trails and some did a Sam Smith/Baxter loop
MARY:
ANNOUNCEMENTS:
COT: prayers for Cobra Kai family, Praise for Luca’s 14th B-Day!!
WARMUP: Run around Earth Fare and out to cul de sac last bank
THE THANG: Fartlek style morning with various periods of hard running intermixed with some moseys and a helping of Hand Release Merkins and Monkey Humpers. Strong push by all pax!
MARY: She came for the ride throughout and did her thing at each stop as the pax regrouped
ANNOUNCEMENTS: Xmas party, clave Boss, Thanksgiving convergence
COT: Shout out to veterans on this Veterans Day! Plus a prayer to soften men’s hearts in these challenging times and year end season.
WARMUP: N/A
THE THANG: go towards to Kingsley trail at ASG. Go back out at the horse barn entrance, take 160 back to Kingsley. Make a few stops along the way for squats, lunges, and Al Gores. 3 miles total.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Merkins, Mt Climbers
THE THANG: walk to the top of the hill at Hubert Graham way/Good Hill Rd (Walmart Hill). Wait a few seconds while farmer only picked the FNG that arrived late.
10 poles down the hill have an exercise that needed to be executed with tue sand bag. Everytime an exercise was completed, run back to the top of the hill without the sandbag and do a burpee, add an extra burpee everytme that you go back to the too of the hill. Here are the 10 exercises, most of the PAX completed at least 5 of them, some got to the 6th station.
1. 30 half moon snatch
2. 30 cleans
3. 30 good morning
4. 30 over head press
5. 30 shoulder press
6. 30 rotational lunge
7. 30 chess press
8. 30 triceps
9. 30 chest press
10. 30 over head squats
MARY: she was not there
ANNOUNCEMENTS: Christmas patty, Bourbon, Bethel, etc.
COT: welcome to FNG, prayers, Do not let politics to dictate what is best for your future, only god and your own effort can dictate your future.
WARMUP:
Chat
THE THANG:
River District Out and Back – 5ish
MARY:
None
ANNOUNCEMENTS:
Read Your Newsletter
COT:
Show To Know