Fitness. Fellowship. Faith.
THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
On the way to the river: shuffle 2 min, stop for 10 ROC BBS, recover 1 min.
♠️ Gas Pumps
♣️ Upright Row
♥️ Burpee Thrusters
♦️ Curls
🃏 Bear Crawl drag ruck around tree
2-6 suicides
Face are 10
Ace is 20
104 reps of each suit
80 suicides
Shuffle 2:1 on way back.
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: About 60° and downright beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Shuffle the loop. 20 & 20 to start then halfway.
EMOM (Every Minute on the Minute) 9 minute blocks
Minute 1 – Sandbag Squats x 15
Step-ups w/ sandbag remainder
Minute 2 – Sandbag Clean x 10
Step-ups w/ sandbag remainder
Minute 3 – Sandbag OH Press x 15
Step-ups w/ sandbag remainder
Repeat for the 9 minutes.
Run up Lover’s Lane to pull-up bars.
10 Pull-ups
20 Ruck on Chest BBS
30 Push-ups
Back down to Pavalon for another EMOM block.
We did all this 3 times with one bonus round at the pull-up station and a shuffle ruck snake through the parking lot back down.
135 Sandbag Squats
90 Sandbag Cleans
135 Sandbag OH Presses
40 Pull-ups
80 Ruck on Chest BBS
120 Push-ups
Infinite Sandbag Step-ups
MARY:
COUNT-OFF & NAME-O-RAMA
4 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
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:
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:
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: