Indian Run with block pass off to front- Stop at third light in marina parking lot.
Group Work:
200 Squats
200 BBS
200 Merkins
Mosey to stairs:
2 PAX mosey to the top and around the rock, CMU overhead on stairs
2 PAX stay below.
ROUNDS
Bear Crawl from curb to curb
Flutter Kicks
Iron Mikes
Frog Jump, Burpee Turn
V-ups
Crab Walk
Dry Docks
Mountain Climbers
Star Jumps
Mosey to AO with block pass off
MARY: No time for Mary
CIRCLE OF TRUST/BOM:
Matthew 11:25-30: “For my yoke is easy, and my burden is light.”
Jesus is there to pull us along and carry us. Are we relying on him. And who are we bringing along. Thank you to all you guys who push me along and make me stronger.
MOLESKIN:
Prayers for Lady Junk, Butter’s son, Mayberry’s friend with prostate cancer.
CIRCLE OF TRUST/BOM: 1 Timothy 6: “But godliness with contentment is great gain…
What are you going to leave behind when you die. It’s not stuff. What are you pouring into…what are you influencing. Are we more concerned over how much stuff we are accumulating or what type of impact we are making on others lives? I have to practice contentment and being happy with what I have. We are blessed and we need to bless others.
MOLESKIN: Prayer for Lady Junk and Junk, Butter’s son’s surgery, Caviler’s ex-wife and daughter.
THE SCENE: A brisk 55 degrees F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH x21 IC
Imperial Walkers x21 IC
Dive Bombers x7 IC (we multiplied by 3 in our heads to get to 21)
Arm Circles x10 IC (forward), x11 IC (backward)
COUNT-OFF & NAME-O-RAMA
16 PAX: I-Beam, Mayberry, La-Z-Boy, Tweetie, Bluecross, Aladin, Driftwood, Wagon Wheel, Excitebike, Ramrod, Cavalier, Mouthwash, Wallball, Waxjob, Repeat, Jackie Joyner CIRCLE OF TRUST/BOM:
Nothing to see here folks!! #unprepared MOLESKIN: ANNOUNCEMENTS:
Continued prayer for Lady Junk, Brolympics on 10/9 with picnic and evening beer ruck to follow, can drive this week and next and Dog Pound getting some pull-up bars.
THE SCENE: Sweater weather F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x 5
THA-THANG:
I lost a bet to Mayberry and the wager was a $5 box from Taco Bell. So I thought it would be fun to work off those calories as a PAX. After extensive research on how many calories we really burn during exercise – it’s not that many. So we had to partner up to burn those total calories. A $5 box includes two Tacos and a Cheddar Cheese Chalupa.
1st Taco – 170 calories
Dora 1, 2, 3 across the short side of the hockey rink
Toasted Cheddar Chalupa – 450 calories
20 Burpees – run a lap around the track
Rinse and Repeat x3
2nd Taco – Tabata Taco
20 second Air Squat
10 second rest
45 second CMU Swing
10 second rest
20 second Merlin
10 second rest
45 second Thrusters
Rinse and repeat x 3
While listening to Kenny’s Greatest Hits!
* Workout did not include optional soda.
MARY:
N/A COUNT-OFF & NAME-O-RAMA
15 HIMs incl. 1 FNG CIRCLE OF TRUST/BOM:
Today we read some excerpts from the Q Source about our choice to take the Daily Red Pill and commit to being a Pro! Then asked ourselves – what would it look like if I were completely sold out for F3?
I had to bust out my Jocko voice to get the men moving, apparently I was struggling with giving good direction today. Wagon Wheel brought the FNG “ExciteBike”, Aladdin said he was invigorated and nobody wanted to eat Tacos today… It is strange that we had a Taco Bell themed workout and Swirlie was nowhere to be seen. Hope he’s okay.
ANNOUNCEMENTS:
Brolympics II – order a shirt if you want one
Prayers for families and friends going through struggles and illnesses.
THE SCENE: Sticky and Dark F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Stretch it out THA-THANG:
During the IPC I heard the guys talk about Hero WOD’s and got curious. Thought that would be great to inject into our RAW Routine. This workout is to honor Navy Seal Chris Kyle – 3 Rounds is to remember his M & 2–2.0’s, 4 moves to honor his 4 tours in Iraq and 160 total reps per round for his 160 confirmed kills. We did all weighted exercises w/ a CMU
3 Rounds
40 KB Swings (CMU)
40 Box Jumps
40 Thrusters (CMU)
40 Decline Merkins
This was a torcher and went relatively fast. So, to cash out:
20,20,20 Squats, Merkins, BBS
20,20,20 CMU Merkins, CMU Am Hammers, 4 ct Mountain Climbers
10,10,10 CMU Merkins, CMU Am Hammers, 4 ct Mountain Climbers (Old School for Tweet-E)
MARY:
See Above COUNT-OFF & NAME-O-RAMA
We are the 3 best friends that anyone could have
CIRCLE OF TRUST/BOM:
Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.
The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.
MOLESKIN:
The workout was short and sweet. Pretty sure the guy in the van may be living there in the parking lot. We had to do the BOM up front so the Q could get out of there and participate in “Walk to School” day. ANNOUNCEMENTS:
Check Calendar
