Fitness. Fellowship. Faith.
THE THANG: ruck. Just ruck.
MARY: she didn’t make an appearance.
ANNOUNCEMENTS: haw ridge
COT: see Hands Q for the word of the day.
THE THANG:
F3 Pluto ( Hugh Nystrom) chose 7
Mosey to Picketts Charge for some 7s
First hill – Merkins and Big Boys
Second Hill – Lunges and Boxcutters
Third Hill – Burpees and Squats
Still had some time so started the 11s on Baby Everest with Perfect Merkins and Iron Rockets
MARY:
Flutter Kick x25 IC
Hello Dolly x10 IC
Rosalita x10 IC
Stretching
ANNOUNCEMENTS:
Escape from Haw Ridge in March
COT:
Great Leaders are intent on leaving a legacy that will resound to their Groups’ Advantage long after they have gone. Knowing their leadership tenure is limited by human mortality, they get prepared for the expected event of their departure by developing new Leaders. Because they cannot predict the precise time of their departure, they stay ready for the unexpected by ensuring that the Leaders they develop are ready right now instead of sometime tomorrow. Great Leaders are constantly working themselves out of a job.
– Qsource
“But Jesus called them to him and said, “You know that the rulers of the Gentiles Lord it over them, and their great ones exercise authority over them. It shall not be so among you. But whoever would be great among you must be your servant, and whoever would be first among you must be your slave, even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.””
- Matthew 20:25-28
THE THANG: Mosey to the front part of the Asylum for a Route 66 or a Route 78 if you’re Cinco (Scott McGuire) with Merkins. Sweep the group then meet at the cross walk. Grab a coupon (rock) for 50 curls and 50 oh press OYO.
Tim to mosey so we took it slow in the dark up the Asylum PM steps to the Asylum back porch for 2 rounds of 20 incline merkins and 20 dips. Up and back the space needle after each round.
Hit the front porch of the Asylum for some Russell Crook/Crablegs toe merkins on the steps then mosey’d down to the overlook. 3 Ab rounds here with a 20 4ct for each. Flutters, LBC’s, and Heel touches. Saw some OG F3 Royalty rucking (Cap’n Crunch (Ted Ancelet) Woodshack (Dave Carter Proton)
To head back down we hit 5 squats at every tree and lunged in between (insert F3 Pluto ( Hugh Nystrom) joke here) When done took the long mosey around and back down to the pavilion for 2 rounds of 20 table rows and 20 step ups. Had a bit of time left so we headed to Baby Everest for one good sprint up and then circled up to hold plank for about 30 seconds until 6:15.
MARY: Just the plank
ANNOUNCEMENTS: Anniversary Convergence in November
COT: Today was novelist F Scott Fitzgerald’s birthday. Hit the group with this quote of his:
For what it’s worth, its never too late, or in my case too early, to be whatever you want to be. There’s no time limit. Start whenever you want. You can change or stay the same. There are no rules to this thing. We make the best or the worst of it. I hope you make the best of it. I hope you see things that startle you. I hope you feel things you’ve never felt before. I hope you meet people who have a different point of view. I hope you live a life you’re proud of, and if you’re not, I hope you have the courage to start over again.
THE THANG: Left P3 as he headed to the Pavalon to take care of business and headed to the bottom of Cardiac.
Two rounds up cardiac, 20 curls at the bottom, Bernie to the first bend, 20 jump squats, bear crawl to the next corner, 20 CDDs, run to the top, 20 dips. P3 finally joined us on the second round.
After the second headed to the trail of tears?? (Not sure what we call it). Starting at the wall did 5 merkins, 5 BBS and 5 Smurf jacks at every other light till we got to the road. Rabbits did burpees while they waited on the six.
Headed to Everest, partnered up for two trips up each. One partner runs other does AMRAP. First round lunges, second round hello Dollie’s
Headed back to the AO stopping for some CCDs and other random exercises in random spots on the way.
MARY: one deep squat
ANNOUNCEMENTS:
COT: looking for opportunities to be servant leaders. Lead behind the scenes. Pick up a Q
THE THANG: do a round of exercises and run a loop. 2x exercises =two loops.
MARY: mixed in including stretching at the end
ANNOUNCEMENTS:
COT: where are the hidden cables in your life that are waiting to trip you up.
