Tag Archive for: crabgrass

5 card STUD at the Trot

/in /by

FNGs: none

Count off 

Warm up 

Core principles (nailed it)

Mission (nailed it)

Mosey 

Do work at each corner

team carry Left Nut from gate to bathhouse

count off rotation

team carry Left Nut back to the gate

Rinse and repeat as time allows

End with MARY on the tennis courts.

Count off

COT

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4 corners card game

Spades – V ups

Hearts – burpees

Diamonds – diamond merkins

Clubs – lunges

Jokers – choice

 

Count off Rotations

Step ups

Wall sit

 

Prayer: Horseface closing on house 4May and having baby number 2 in July. 

More than a workout

/in /by

FNGs: no

Warm Up: Mosey around the tennis courts, ssh, good morning, frankenstein, hillbilly, wmh, sir fazio, slo-mo merkin

The Workout:  Nothing planned , just made it up on the fly.  Ended up doing a Dora of erkins, lbc, squat/squat jumps, carolina dry docks, maybe some others I dunno.  Before we started Q shared a vague account of his life struggles and the journey that is recovery, improvement and healing.  During Dora Pax were called upon to do the same, and to counter with gratitude and blessings.

Mary:  Continued calling on Pax during popcorn mary

Announcements: Upcoming buy for F3 Southwake shirts & stuff, Travis Manion WOD 

T-Claps (Recognition):  Abe was praised for personifying all 3 tenets of F3

Prayer: Encouragement to continue being vulnerable and sharing out struggles with others so we may create the ripple effect around us