WARMUP: qtr mile mosey
THE THANG: 10-3 3-4 ladder. I forget the order (with sandbags): burpees, squats, presses, merkins, rows, curls
MOLESKINE: prayer for your F3 brothers who may be going through some tough times and having to make tough decisions
ANNOUNCEMENTS:
COT:
WARMUP:
Hugs for Dilbert welcoming him back off the IR.
Was thrust into action as Q, since the AOQ and Q for the day had overslept. No worries. We are all freed to lead. Thankfully I still had the kettlebells in the car.
20 SSH
20 Imperial Walkers
20 Cherry Pickers
10 Forward Arm Circles
10 Reverse Arm Circles
THE THANG:
Partner Up!
1 PAX works out with Kettlebell
1 PAX runs to end of parking lot and back
KB exercises
Squats
Curls
Rows
Overhead Press
Tricep Ext
Swings
Our AOQ joined us and finished the workout with us.
Couple mins of Mary and then 5 Burpee Buy out.
MOLESKINE:
Dilbert we are glad you are back off IR. OnTHE Fence good to see you too. Country Parkour your presence is always a joy. hambone the standard is the standard.
PAX, if you know men North of the wall (OHB) encourage them to get to this AO. Big things are coming for this area. These HIMs are invigorated to lead and encourage the men of the North.
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey to lower parking lot and back
20 SSH
20 Imperial Walkers
20 Arm Circles Forward
20 Arm Circles Reverse
THE THANG:
20 Hand Release Merkins
20 Squats
20 Big Boy Situps
Mosey to Lower Parking Lot
17 Hand Release Merkins
17 Squats
17 Big Boy Situs
Mosey to Upper Parking lot
Continue with pattern down to 2
Circle up for 10 Burpees
5 Mins of Mary – Dealers Choice
Finished with 5 Burpees
MOLESKINE:
ANNOUNCEMENTS:
Chiliteria – Sunday
Half Marathon – 10/26
The Struggle 003 upcoming 11/1
COT: Prayers for 413 after the incident. Prayers for all the men that don’t know they need F3.
Always an honor to lead. STRENGTH AND HONOR!
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: It’s summer–why warmup? My drive from the Great North is enough of a warmup. Let’s roll into it.
THE THANG: We merkined IC x 7, squatted IC x7, and in general had a good mosey around the park.
MOLESKINE: I had a moment of doubt about getting back up that hill on time to end the workout, but we kicked it into gear and finished early.
ANNOUNCEMENTS: Check the slack machine
COT: Prayers for continued growth
WARMUP: what’s that for? We have FORTY FIVE minutes. Let’s get right to it.
THE THANG:
Basketball court work (including bearcrawls, sprints, skipping, and plenty of complaints).
Head down to the parking lot for the mini Dora–includes sets of Burpees, Squats, Merkins, and Drydocks.
Mini Mary
MOLESKINE:
I have a confession–I did not want to get up this morning. I’ve been pulled in 12 different directions at work with no end in sight. I’ve had to drop a class (ie. $2500 pissed away) because I was in a solid ‘F’ category. My running this week has been very poor. I submitted to stress eating yesterday. I spent 35 minutes on my porcelain throne this AM. My joints (and not my member) were unusually stiff this morning. I would have rated myself 3/10 when I pulled up this morning.
That’s the thing about the-discipline. You get up and show up irrespective of what’s going on in your life. Sometimes you’re even called to lead when things aren’t going well. The daily discipline of the King is often inviting, but sometimes it is completely opposite. the-discipline is cold and indifferent to how you’re feeling.
So you get up and go chase it anyway. That’s just how it works.
ANNOUNCEMENTS:
Brewruck
Game Night
COT: Prayers and thankfulness for our continued growth as men.
WARMUP:
30 SSH, 5 Good Mornings, 10 Merkins, 10 Squats. 10 LBAC, 10 Reverse LBAC, 10 Imperial Walkers, 10 Hillbillies.
Thing 1: Burpee Apocalypse (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
THE THANG:
A salute to the 13 colonies.
1. 10 New York Yurpee (Burpee Variation. Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee).
2. 30 Virginia V-Ups
3. 50 South Carolina Side Straddle Hops
4. 30 Rhode Island Iron Mikes (2-count)
5. 30 New Hampshire Hand Release Merkins
6. 50 New Jersey Jump Squats
7. 50 Connecticut Crunches
8. 35 Maryland Merkins
9. 50 North Carolina Dry Docks
10. 50 Massachusetts Mountain Climbers (2-count)
11. 50 Georgia Gorilla Humpers
12. 50 Pennsylvania Plank Jacks (2-count)
13. 50 Delaware Dips
Run half lap around the track and start from the top. 3 rounds.
Total reps 1776.
MOLESKINE:
This workout was a beast sprung most from the tortured mind of Black Lung
We had 5/34 men completely finished the work out
We finished by reading the Preamble to the Declaration of Independence & saying the pledge of allegiance
Preamble: We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.
ANNOUNCEMENTS:
COT:
– SalPal requests prayers for his baby on the way and his baby they just pulled from daycare
WARMUP:
Slight mosey, some SSHs, some squats–simple stuff.
THE THANG:
We worked our way down to the bottom of the hill–we stopped to add in some burpees and parking space work.
At the bottom of the hill, the men proceeded to do Quadraphilia and then rest.
MOLESKINE: This is just the start. To keep the discipline, we have to keep repeating
ANNOUNCEMENTS:
COT: Prayers for the launch of white-house
WARMUP: Mosey to the tennis court parking lot. Disclaimer. 10 each in cadence IST, Hillbillies, Abe Vigodas (Windmills), and Long Snappers.
THE THANG: Mosey up the hill to Hazel Path. We began working the corners in an up and down ladder. 1-2-1-2-3-2-1-2-3-4-3-2-1-2-3-4-5-4-3-2-1 Corner 1 – 5 burpees.
Corner 2 – 10 Merkins. Sometimes in cadence, sometimes OYO.
Corner 3 – 15 squats. Sometimes in cadence, sometimes OYO.
Corner 4 – 20 Carolina Dry Docks. OYO.
Corner 5 – 50 LBCs in cadence.
Once we returned back to the start of our ladder, we moseied back for Mary.
Freddy Mercury’s
Mercury Freddy’s
Box Cutter
Cutter Box
WWIIs
A voice from the crowd yelled “We don’t go until 7 o’clock!”, so we ended there.
MOLESKINE: we welcomed in 2 new FNG’s. Glad you joined us Outta Bounds, and Pink Slip.
ANNOUNCEMENTS: 5k price goes up today. Any interest in a spot on the Bourbon Chase team?
COT: We prayed for spoken and unspoken requests, for our soldiers, LEOs, First Tesponders. It was not by chance that I found this group. Thank you for allowing me to lead today.
