We ran, we rucked.
BOS lost a bet, and had to become a SF 49ers fan.
We talked about Preparedness at QSource.
Fitness, Fellowship, Faith
We ran, we rucked.
BOS lost a bet, and had to become a SF 49ers fan.
We talked about Preparedness at QSource.
WARM-UP—————————
Plank
Goofballs
Layout Merkins
THE THANG—————————
To the track, for BLIMPS & BOMBS with Hard-Runs in between
Hard-Run the corners. Jog the straightaways. At the 50yd line in each side, do the following alternating exercises:
BLIMPS
5 Burpees, 10 Layout PushUps, 15 Isometric V-Holds, 20 Mountain Climbers, 25 Plank Jacks, 30 SSH
BOMBS
5 Bobby Hurleys, 10 Oblique crunches, 15 Mega Jumps, 20 Bicycles (Freddie Mercuries), 25 Superman
ANNOUNCEMENTS————————
Convergence tomorrow, Christmas party
beer ruck. 9th
Be the match – program
Beer mile December 30 Sargento’s house
TAPs & Gratitude————————–
Turtleman,
Jackson Hall,
Jackson Curti Purdy
Jane Fonda’s house
Thought for the pax
Nutrias, daughters teacher coming back
Staying healthy
Promotion at work for Choo-Choo
Warm-Up
Mosey to the Triangle on the Island
Stacker: 5 Burpees, 10 Big Boys, 15 Merkins, 20 SSH, 30 Hammers; Run to bridge and back between each round, adding an exercise each round
‘Circled’ up around the Triangle
PAX called some exercises, Mary Style. We also Bear Crawled and Crab Walked around the Triangle.
Mosey back to StartEx for some Mary
Time!
Pretty Standard Stuff:
Warm-Up
Dora 1-2-3
11’s
Mary
Started warmup with about 5 PAX
About 10 more PAX rolled in late, after the morning train held them up on Eagle Road.
YHC, who has been partially out on IR since May, saw some new faces within these late arrivals.
no FNGs, though. One 8-year Kotter – “Ocho”
Mosey to Goat Island, and “circle” up around the Triangle for:
AMRAP on the Island.
10 Burpees, 15 Merkin’s, 20 Squats, 25 Fred Mercs, 30 SideStraddle Hops. Run to Bridge and back. Repeato
we logged about 3 rounds.
Mosey back to town, & to the top of the hill next to Floyd & Blackie’s for:
Jacob’s Ladder
1 burpee, Run down the hill, Hard-Run up the hill.
2 burpees, Run down the hill, Hard-Run up the hill.
Repeato until 7 burpees.
Question from some PAX: “What is a Hard-Run?”
Answer: “More than a jog, more than a run, not quite a sprint. But, sprint if you want to.”
Mosey back for:
6MOM
Time!
Announcements:
Ann
25k trail race
Roundup 50 miler
Half-marathon ruck – oct
Charity golf – least of these
TAPs
From ocho: happy to join back in after 8 years. (He said he was old, but we learned that he’s only 40)
Mama’s boy’s grandma
Turtle man
Franz’s grandfather
Norwood healing
-Bubba Sparxxx
Warmup
Bulldog 500:
Rifle carry all around the “oval” (prkg lot loop)
Straightaways, stop – 20 coffin sit-ups, 20 Merkins
Corners, stop – 20 squats, 20 curls
Pit Row: 5 Inverted rows w/bar
repeat 3x
Mary
Time!
Lots of Ruckers, One Runner
QSource: Vision
Announcements——-
Ruck event – 8am at Linwood @ Crowders
Convergence – labor day Monday, FUSE Ballpark
TUNA200 – need 2 runners
TAPs—–
Tiger’s mom & dad
Norwood
Turtle man
Termite
Watts up niece’s son transplant list.
School teachers & students
On IR, so I guess I’ll just adjust and modify to avoid knee stuff. How does that jive with the “If you Can’t Do It, You can’t Q it”?
Well no one stepped up to Q on Slack, so…..
Warm Up: ———————————————–
The THANG —————————————-
“Circuit on the Island”
6 Stations
Station 1 Merkins
Lunge Walk to Station 2
Station 2: Big Boys
Broad Jump to Station 3
Station 3: Overhead Presses
Frog jump to Station 4 (this really sucked and caused cramps b/c of the long distance)
Station 4: Calf Raises (Dirty Calves)
Crab Walk? to Station 5
Station 5 – Squats
Bunny hop to Station 6
Station 6: Inverted Rows at the tables (gotta balance those Pecs with some Lats)
Repeato: We did about 1.5 loops.
Mosey back to StartEx with all the gear.
Lesson learned / Q Fail: YHC though the the PAX would step up and mosey with Gear, but they couldn’t/wouldn’t.
Lesson learned / Q Fail: Took more time that anticipated to set up tables for inverted Rows
Lesson learned / Q Fail: Took more time than anticipated to to get all the gear to thh Island
Arrived at COT 2min late. Did the obligatory Burpees, per Minute. Mana’s Boy helped me out.
COT ——————————————————————————-
TAPs
Eh Yall MIL. healing
Balljoint’s aunt – recovery
Tesla – Sister in law – Dementia
Lindy space- Starting college
Balljoint t friend / Ratchet Jasón Hell – remission
Turtle man – cancer treatment coming back
F3 – parents
Boudin family trip to Africa
Thanks for the PAX
Orangeman / family flights
Tube’s M kidney stone
Norwood – Pituitary gland surgery
Gator – Moved to Gainesville, starting new job. (may start F3 in Gainesville, we’ll be watching from Gastonia)
Balancing The Chest and Back: Keep Shoulders in the right place.
WarmUp—————
The Thang —————
Circuit Training in a Square
Station 2 – Overheard Press
Bear Crawl to Station 2
Station 2 was inverted Rom
Crab Walk to Station 3
Station 3 Was Merkins
Crawl Bear to Station 4
Station 4 was Squats
Reverse Crab Walk to Station 1
Repeato
COT
Announcements——–
Pita wheel 2nd F lunch dallas
Aug 19 – Folsom (F3 )
Recent FNGs – LIFE alert, Kapowski
New to Area – Hot Corner
PSA SHOULDER HEALTH
TAPs ———————
Eh Yall MIL. healing
Balljoint’s aunt – recovery
Tesla – Sister in law – Dementia
Lindy space- Starting college
Balljoint t friend / Ratchet Jasón Hell – remission
Turtle man – cancer treatment coming back
F3 – parents
Boudin family trip to Africa
Thanks for the PAX
Orangeman / family flights
Tube’s M kidney stone
Norwood – Pituitary gland surgery
Gator – Moved to Gainesville, starting new job. (may start F3 in Gainesville, we’ll be watching from Gastonia)
IYWTYWK
Warm up—————————-
The Thang————————–
Mosey to school parking lot for:
Relay race with excercises
Suicides
Kid carry up hill
11s
Rock Paper Scissors & Burpees
COT———————————-
Naming of the FNG kids:
Hit Stick (Orville’s 2.0)
Space Cadet (Orville’s 2.0)
Dice Wizard (Hunchback’s 2.0)
Announcements:
Pita wheel 2nd F lunch
TAPs
Eh Y’all MIL. healing
Balljoint’s aunt – recovery
Tesla – Sister in law – Dementia
Blueprint’s daughter, “Space Cadet – Starting college a GA Tech for BioMed Eng
Ratchet’ s son Jason Hall – remission
Turtle man – cancer treatment coming back
F3 pax – our parents
Boudin family trip to Africa
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