THE SCENE: Beautiful clear weather. The surface of the river was like glass.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Run 4 min
10 Burpee Thrusters
Walk 1 min
Repeat to Sequoyah Park
Probably stopped for Burpee Thrusters at least 5 times.
At Sequoyah Park by the river:
10 rounds of 10 reps each
Push-ups w/ ruck
Curls
BBS ruck on chest
Run about 20 yds out around tree and back
Single Arm OH Press 10 each arm
Lawnmowers 10 each arm
Toe Touchers w/ ruck up
Run about 20 yds out around tree and back.
Ruck a few miles back doing intervals 2 on, 1 off. Got 7.3 miles and 100 reps each exercise.
MARY:
COUNT-OFF & NAME-O-RAMA:
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
Author: Snorkel
RJOs by the River
THE SCENE: Very pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Ruck a few miles down to the river at Sequoyah Park.
AMRAP for 30 min.
15 Burpee Ruck Jump Overs
30 HR Merkins w/o ruck
Lunge out and back 10yds
14 Burpee Ruck Jump Overs
30 Front Ruck Squats
Lunge out and back 10 yds
13 Burpee Ruck Jump Overs
30 Ruck Up Leg Lifts
Lunge out and back 10 yds.
12 Burpee Ruck Jump Overs
30 HR Merkins w/o ruck
Lunge out and back 10yds
11 Burpee Ruck Jump Overs
30 Front Ruck Squats
Lunge out and back 10 yds
10 Burpee Ruck Jump Overs
30 Ruck Up Leg Lifts
Lunge out and back 10 yds
So on and so forth for 30 minutes.
Ruck back a few miles to SP.
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
Beautiful spot. 6.5 miles and good hard work.
ANNOUNCEMENTS:
Word to Ya Moms
THE SCENE: Mid 60’s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Arm circles x 10 each way
Hillbillies x 10
Burpees x 5
Lunges x 5
Merkins x 5
BBS x 5
Squats x 5
THA-THANG:
Drop BOMBS on this side the park.
5 targets on the loop. Run and drop BOMBS. Run and drop BOMBS. Etc.
B Burpee 10
O Lunges 15
M Merkins 20
B BBS 25
S Squats 30
MARY:
B O M B S
COUNT-OFF & NAME-O-RAMA
14 including 2 FNGs Kipper and 3Rivers
CIRCLE OF TRUST/BOM:
The bombs in our lives fall on our heads and attempt to blow us to pieces. We here at the Bomb Shelter have an circle of protection from the destruction. Through our bond of sweat and pain we support each man and lift them out of the ashes when it all becomes too much.
MOLESKIN:
Fun!
ANNOUNCEMENTS:
Black Widow
THE SCENE: Low 60’s. Wet ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Make loop around park. Stopped halfway for 20 & 20.
THA-THANG:
In the upper parking lot the 8 legs of the black widow sit:
Do 20 reps of the exercise, run up the black widow’s back (Lover’s Lane) and around back down to the next exercise. Repeat for time.
20 Merkins
20 Suitcase Squats per side
20 Ruck Hammers (there and back is 1)
20 Burpee Thrusters
20 Single Leg Deadlifts per leg
20 Butterfly Sit-ups
20 Upright Rows
20 Lawnmower Pulls per arm
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
We each got about 2 rounds done and about 4 miles running up the spider’s back!
ANNOUNCEMENTS:
100 Rep Rounds
THE SCENE: Mid 50s. Quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 Burpees
Low Plank Jacks IC x 20
2 Burpees
Catalina Wine Mixer IC x 10
2 Burpees
High Plank Toe Touches IC x 20
2 Burpees
Superman/Banana on Q
THA-THANG:
As many rounds as possible
10 Burpee Box Jumps
20 Derkins
30 Knee Tucks
40 Dips
Run down to troll bridge and right to the road to make a loop.
Repeat
MARY:
Butterfly Sit-ups x 20
Kick Out and Pulse x 20
Low Plank Spider Knees x 20
Toe Touches x 20
Repeat
COUNT-OFF & NAME-O-RAMA
18 including two 2.0s
CIRCLE OF TRUST/BOM:
The Wise Man
People have been coming to the wise man, complaining about the same problems every time. One day he told them a joke and everyone roared in laughter.
After a couple of minutes, he told them the same joke and only a few of them smiled.
When he told the same joke for the third time no one laughed anymore.
The wise man smiled and said:
“You can’t laugh at the same joke over and over. So why are you always crying about the same problem?”
Moral of the story:
Worrying won’t solve your problems, it’ll just waste your time and energy.
MOLESKIN:
was shooting for 5 rounds. If you got there, you’re welcome. 500 reps to start the day. Plus however many rounds of Mary we did.
ANNOUNCEMENTS: