WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
20 IC SSH
15 IC IW
Mosey to upper parking lot.
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: side straddle hop, squat, Willy Mays hays, arm circles, stretches (runners and sky/toes)
THE THANG:
– Indian run to far intersection
– 21s (side straddle hop to 21 self count) PAX must end on 21 exact
– 10 penalty burpees. PAX executed well, however a few were heard “counting cards”, the house called the cheating + 21 burpees
– Mosey to basketball court with coupons.
– Partner timed exercise: 1’s with block, 2’s lunging, timed by lunging person reaching partner.
– Exercise Rounds: curls, over head press, blockees, curls (for the girls)
THE FINISH:
– Indian Merkin “Run”
– all PAX in plank position, back of the line progresses forward up the line by doing 1 merkin with just the PAX directly in front of him. Once he reaches the front of the line, he planks and awaits the next man progressing. The exercise ended when the line progressed across the entire basketball court.
MOLESKINE: word of encouragement was that “Leaders run towards smoke” there isn’t always an obvious fire, but don’t turn your back on the metaphorical smoke in your world. Go stand in the gap, run towards conflict, and address issues before they burn things down.
ANNOUNCEMENTS: the Struggle! Signing day next Friday 10/24
COT: :pray:
WARMUP: Led by Raisin: SSH, Squats, IW, Stretch, WMH
THE THANG: 3 miles on a crisp morning. Early finishers picked up the six or reentered the circle for Burpees & Squats from 10 down to 1 followed by various planks, including alternating leg/arm raised planks.
MOLESKINE: PR set by Raisin: 18:41
ANNOUNCEMENTS: Career Fair & Signing Day next week followed by The Struggle.
COT: Prayed for injuries, families, and safe return of Red Skull.
WARMUP: lol no. Listen to the instructions. If you don’t, be on a team with hambone or make sure you’re listening to the instructions on the card.
THE THANG:
1. North vs South (side of the shovel flag)
2. Teams have 20 minutes to hide the 80lb sandbag in their territory (200 burpee penalty for all team members if all any team members are late getting back).
3. Each team member must touch the bag after it is placed / hidden (no slackers).
4. Bag must travel between .6 and .8 miles before placement.
5. After 20 minutes, teams switched sides and went to find the bag(s). First team back wins.
6. 200 burpee late penalty (not enforced)
MOLESKINE:
Congrats to the South for hiding the bag with camo and fooling the North-siders. Each man got over 3 miles of running / walking. Many thanks to the South team for making a strong effort to retrieve the bag where we failed.
ANNOUNCEMENTS: check Slack
COT: Thankful for 38 trips around the Sun. Let’s make this next one even better.
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, stretches, WMH
THE THANG: Partner up and RUN!! We were teased by the rain this morning…it held off until we got started and then somewhere along the route is started up.
SalPal hosted the After Party this morning, inviting everyone to join him at the picnic tables for some split squats, dips and decline merkins and more spilt squats.
MOLESKINE: Some how we were able to run 3 miles in the rain and attend the SalPal After Party but couldn’t execute the count in the circle. Life can be hard so at least get the easy parts right!
COT: Prayers for focus, consistency and endurance.
WARMUP: Standard pre-run warm-up – SSH, Squats, IWs, Stretches, WMH
THE THANG: Partner up and RUN!!! Like usual, half the 4:13 Strong men took off like they were being chased. Several kept the pace up for the whole three miles and finished with sub 25:00 runs. We had four 4:13 Strong PRs this morning plus several F3 PRs. Everyone was so fast today we had five extra minutes of Mary for all!
MOLESKINE: What a great morning at The Stronghold. Thank you to the F3 PAX for strong showing and the great coffeeteria!
ANNOUNCEMENTS: Struggle 005 – still time so claim a spot. I promise The Struggle 005 patch will be your favorite patch. Earn it and wear it with pride.
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretches, WMH
THE THANG: Partner up and RUN!!! Despite the conditions, the 4:13 Strong men showed out this morning. We had 8/13 PRs and a new fastest time for the class of 21:06 (Raisin).
For the first time in a couple of classes, we had everyone in under 40:00…now we are shooting for an “all in” time of 35:00.
MOLESKINE: Despite the great effort on the run, the effort and attitude for the COT was lacking. As a reminder to work all the way through and not get sloppy on the easy things, we took off on a “reminder run” before trying to get in the COT again.
ANNOUNCEMENTS: Struggle 005 10/24. Let Tampa know if you are in.
COT: Closing prayer let by Comic Book Guy.
WARMUP: Warm Up OYO. Ran a quarter loop around the park.
THE THANG: DORA
1. Partner Up. Distributed weights. Thank you Chunks and Shy Guy. NO THANK YOU to Tim the Toolman. 🙂
2. Wall Sit – 1 Pax wall sits with the weight. Other Pax runs to the second portapotty and back. Repeat 3x each.
3. Black Lung and newly minted late guy Spinal Tap showed up. Black Lung penalty of 12 burpees.
4. Moved to the pavilion.
5. Pax does 50 squat thrusters with coupon. Then 100 senior proms (weighted alabama prom dates). Then 150 step ups with weights. Then 200 front touch thing with weights. Other Pax runs.
6. 40 fire hydrants. 40 jane fondas. 40 donkey kicks.
7. A minor amount of broga.
MOLESKINE: Thank you to Vector for an A+ fun and games playlist. Thank you to bluemule for letting Vec and I lead. Good job everyone racing me back up the hill including CubCadet and Pep and Chunks.
ANNOUNCEMENTS: Check the Natural Ice blast!
COT: Thank you for these guys, and good weather, and healthy bodies.
