FNGs:
None
Warm Up:
stretch and chalk
The Workout:
Slow is smooth and Smooth is Fast 3Mile Mozie
Mary:
Mumble Chatter
Announcements:
Check Slack
T-Claps (Recognition):
None
Prayer:
All those traveling, health and healing for the Pax and their loved ones.
FNGs: none
Warm Up: 1 penalty burpee by YHC for being a minute late
The Workout: We started out on the red route. We stopped for some squats and merkins along the way to break things up. We then continued on the yellow route, charging ahead with no extra exercises. Went over time a bit, but got a solid 4 miles in. Great mumblechatter as usual.
Mary: who?
Announcements: Learn CPR!
Prayer: Escobar’s M
FNGs: none
Warm Up:fists bump
The Workout: Rucked 3 miles
Announcements:Good to get back out to The Gloom (Choppa)
Prayer:for the PAX that are battling anything to know they aren’t alone. Lube’s son freind Alexander going throught stuff with his dad.
Co-Qs crushed 3.8 miles in 1 hour. To prepare for such a feet, Horse Face led the group in some preventative therapy exercises specifically for hips, hamstrings, and knees.
T-Claps: Horse Face for keeping me accountable and showing up.
Prayer: patients, school work, being the best dad’s we can be.
4 strong men showed up for good conversations this morning from snakes and frogs to whiskeys and cigars. 3.2 miles through the red and blue trails. With time to kill we finished with a tour of the new school/community center.
FNGs: Matlock and Yankee
Warm Up: nada
The Workout: We took a spin around the blue loop for a little over half a mile. Next, we went over to the top of the long hill on the red loop. Hiking down to the bottom and stopping before it turns left, we netted about 370 meters. 10 Merkins were performed. Back to the top. 10 more Merkins. We did 4 rounds of this for a total of 80 Merkins and about 365′ of elevation gain. We finished with another spin around the blue loop. All in all, we got a nice 5k.
T-Claps (Recognition): Kimura for joining us back in the gloom after an absence. Hope to see more of you!
10 Pax took to the hills for a Sun Ruck at Needmore Ruck ( Sprinkler, Double D, Deadbolt, Mookie, Cancun, 8-Bit, Monsanto, Madhatter, Wallaby, and Breach on the Q)
The Workout: We hit the Red trail for a little elevated heart rate movement this week, Pushed through and got around 3 miles and some change as we went of the trail for a little 2nd F at the Breachery Coffeteria before heading back to the parking lot for COT.
Closed in Prayer: Thanking the men for F3 and for being accountable.
12 pax and 1 FNG for a Fathers day Ruck around Needmore park
Sprinkler, Wallaby, Banana Seat, Cancun, Pac-Man, Big Ditch, Mookie, Fanny Pack, Redenbacher, Deadbolt, Monsanto, FNG Donkey Kong and Breach on the Q
FNGs: Donkey Kong
The Workout: Ruck around the park with stops at the 1/2 miles marks for some popcorn exercises, (Merkins, Squats, Squat Thrusts, Low Slo Fludders and some Crab Cakes) Took a 2nd F break at the Breachery Coffeteria for some conversation and coffee.
Announcements: Picnic July 30th, Town stil needs some volunteers for the fireworks on the 5th if anyone is interested in volunteering.
Closed in Prayer
FNGs:N/a
Warm Up: None
The Workout: 1 full hour of rucking around Hilltop Needmore with big hills, a monster turtle, and a deer for 3.61 miles total.
Mary: none
Announcements: Thanks again to everyone that was able to make it out for my 5 year anniversary Q and also for all of the messages from those that couldn’t.
T-Claps (Recognition):
Prayer: I took us out
FNGs: none
Warm Up: jumped right in
The Workout: YHC hasn’t been out to Hilltop Needmore in a while, so when Sprinkler put out the call for a Q I was more than happy to jump on it. 4 PAX set out and kept a good pace. Good weather, good mumblechatter.
Mary: nada
Announcements: F3 Picnic / June 26th / 11am / Harris Lake
T-Claps (Recognition): Scrapple for not letting a bad knee keep him down.
Prayer: Scrapple and his family for recovery from various injuries.