Fitness. Fellowship. Faith.
THE SCENE: felt real nice 👌🏻
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put ruck on
THA-THANG:
Shuffle loop, stop halfway 20 Curls 20 Upright Rows.
Back at the trucks, 20 HR Merks and 20 Thrusters. Carry heavy things up lover’s and back around down.
Did all of that 3 times then one more round of all PT to close it out.
MARY:
COUNT-OFF & NAME-O-RAMA
5
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.5 miles and some tough-ass PT
ANNOUNCEMENTS:
HHOCR obstacle build at Butter’s tomorrow
THE SCENE: High 60s with a light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH
Showed the fellas the lap
THA-THANG:
Classic Seabiscuit
10 Burpees
20 Merkins
30 Squats
All the way up to 4 laps and back down.
MARY:
COUNT-OFF & NAME-O-RAMA
14 bros
CIRCLE OF TRUST/BOM:
Talked about the 40% rule. When your brain tells you to stop, you’ve only done 40% of what you’re capable of.
MOLESKIN:
ANNOUNCEMENTS:
2nd F at the house of Wood Saturday
THE SCENE: Nice fall weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rucks up
THA-THANG:
Make loop. Stop each mile for 25 reverse curls and 25 deadlifts.
On the field:
Ladder down starting with 30
Sandbag Clean
Push-up Across Bag (1 hand on bag, both on bag, other on bag. Count each push-up)
Sandbag Pull-Thru
Sandbag Lunges w/ Twist
Sandbag Chest Press
Sandbag Upright Row
After each round, ruck sandbag to far goal line and do the next set down there with reduced reps by 5.
Make the loop again with same PT.
MARY:
COUNT-OFF & NAME-O-RAMA
3 brothers
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.36 miles. 730 reps.
ANNOUNCEMENTS:
THE SCENE: 🤷🏻♂️ Little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
2 on/1 off interval ruck 3.2 miles to Cherokee Farm stopping every .5 mile for alternating sets of 3 upper, 3 lower or 3 ab exercises so we performed each set 4 times. At Cherokee Farm we completed mini WOD and returned the same way we came. 12 total sets completed equals 100 reps of each.
SET 1
HR Merks 25
Curls 25
Single Arm OH Presses 25
SET 2
Snatches 25
Suitcase Squats 25
Lunges 25
SET3
Low Plank Dancing Bear 25
Tempo Sit-up 25
Ruck Twist 25
AT CHEROKEE FARM
50 Thrusters
75 Deadlifts
100 Swings
75 Toe Touches
50 OH Squats
MARY:
COUNT-OFF & NAME-O-RAMA
4 wild and crazy guys.
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.8 miles interval ruck. 900 reps in route and back. 350 reps at the Farm. 1250 total reps.
ANNOUNCEMENTS:
THE SCENE: Wow, mid 60s and quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Arm Circles
THA-THANG:
Burpee Dora-cide:
P1 adding up reps of exercises below while P2 suicides the 4 cones doing increasing reps of Burpees each cone.
200 Merkins
200 WW2s
200 Squats
200 Dancing Bear
200 Lunges each leg
MARY:
20 Sprinter Sit-ups and 20 4-ct Bottle Touches.
COUNT-OFF & NAME-O-RAMA
19 bros
CIRCLE OF TRUST/BOM:
MOLESKIN:
Those that completed and were on par with partner did roughly 100 reps of everything and probably more Burpees than that. Merkins and Dancing Bear combined with Burpees equals risk of face-plant.
ANNOUNCEMENTS: