Fitness. Fellowship. Faith.
THE SCENE: muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None
THA-THANG:
Ran/rucked to the theater from West Hills. Stopped at least 4 times, maybe 5 for 15 curls, 15 OH presses and 15 tricep extensions. Back at West Hills we did the loop backwards twice. Mileage was 6.86 and obviously couldn’t stop there so we went up to the upper parking lot and back down lovers for 7.25 total.
MARY:
None
COUNT-OFF & NAME-O-RAMA
2!
CIRCLE OF TRUST/BOM:
MOLESKIN:
Exactly what I needed.
ANNOUNCEMENTS:
THE SCENE: Clear skies and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder – wring the towel x 10, partner up hands extended behind back partner pushes hands up for 10 count, scorpion burbees x 10, plank-toe touch-push up-hop feet to hands-plank x 10, hill-billy jacks x 10,
Sprint drills: burpee start and finish, exaggerated karoke, high knee slap till Q says go, game of Knock Out with 2 basketballs, when person is out holds reverse plank.
THA-THANG:
Mosey to Tornado football field, indian run with one CMU.
Crawl under person holding plank drills and plank indian line crawling under others.
Mosey back to AO for Mary, made sure that everyone ran 2 miles.
MARY:
Hold banana position for long count
Table top, touch hand to toe of extended leg up in air and alternate,
Big boys
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Love, Joy, Peace, Forbearance, Kindness, Goodness, Faithfulness
ANNOUNCEMENTS:
Bomb Shelter will reign supreme in July, as so in June.
THE SCENE: Mid 70’s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None
THA-THANG:
Indian run to the educator. Last man drops for a burpee and all out sprints to the front.
20 Dry Docks at the bottom. Sprint to the top for 10 Burpees and 20 side to side Lunges. Mosey back around the long way and repeat.
Indian run back to the grinder same as before.
Tabata abs
side to side mtn climbers,
side to side mtn climbers, am hammers
side to side mtn climbers, am hammers, bottle touches
side to side mtn climbers, am hammers, bottle touches, bicycles
am hammers, bottle touches, bicycles
bottle touches, bicycles
bicycles
MARY:
Included above
COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:
If you are struggling with your station in life, evaluate whether you are there for a reason. Sometimes we must pay the price for better things on the way.
MOLESKIN:
Tabata abs was way worse than I could have imagined.
ANNOUNCEMENTS:
Can we all agree this is the worst word processor ever??
THE SCENE: Mornin’ time and dark
F3 WELCOME & DISCLAIMER
yep
WARM-O-RAMA:
Tactical card 5 of diamonds
100 burpees
100 air squats
100 sir ups/ lbc
we did sets of 10 Burps with jogging between sets
THA-THANG:
Not sure about tha thang but after the warmup , we ran a 1/4 mile and then did 1:4 ratio of pull ups
Snorkel and Moses amrap pull ups for a total of 35 pull ups. The rest of the pax did 1/4 total of their pull ups . 10 pull ups basically . Gotta start somewhere!
MARY:
Flutters x20 ic
side crunches x10 ic each side
COUNT-OFF & NAME-O-RAMA
10 pax beat the fartsack and worked hard this morning
CIRCLE OF TRUST/BOM:
Be intentional
ANNOUNCEMENTS:
Ruck… Moses mile coming up
THE SCENE: 75° muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None
THA-THANG:
Ruck half loop to road. Partner sandbag squat and throws across field back to path.
20-1 with sandbags
Reverse lunges – front carry
Upright rows
Clean and press
Run to far side of interstate bridge between sets.
If you manage to finish before I call time, join back in with the 6.
We got down to 18 then dropped to 15, 10, 5.
20 and 20 waiting on the six.
Sandbag Indian run around the loop. Everyone has sandbag but front man. Man in back waits 10 sec and runs to the front handing off sandbag.
MARY:
COUNT-OFF & NAME-O-RAMA
5 men got after it
CIRCLE OF TRUST/BOM:
Have a nice day.
MOLESKIN:
This was rough.
ANNOUNCEMENTS: