Count off, Bear crawl 1 at a time for 3 trees while others side straddle hop, hillbilly, imp walker. Crawler stands when done. Others catch up. Everyone goes 2x
Stations
Timer is bike around museum
Alternating step ups
American hammers with weight
Jump rope
Curls
Box cutters
Sunday mornings
Mary
Warmup
Drag Scantron’s weighted sled around the lake plus 1 ruck
21 reps of each around the lake
Burpees
Big bois
Squats
Step ups
Dips
Derkins
Plank ups
Side lunge 1is1
Heel to heaven
Decline shoulder taps
Incline burpees
Leg lifts
Smurf jacks
Nolan Ryan 1 is 1
LBCs
Bobby Hurley
J Lo 2 is 1
Incline wife pleaser
Sunday Mornings
IMPACT Warm Up
Imperial Walkers
Merkins
Plank Jacks
Alt Should Taps
Crunches
Tie Fighters
First and 10
Heavy Rock – 11’s
10 yd Line – 10 Curls, 1 OHP
Sprint to Far end Zone,
Recovery Jog Back
Added Some Mary since we killed that first round!
Recover on the Other End
13’s
Reverse Run Like Before
12 – Sumo Squat,1 – Clean
Knowing another man was counting on me to keep him accountable kept me accountable and kept me from fart sacking. This is what’s valuable about F3. Two ran, three walked, four rucked, and all were accountable.
YHC attended a BLIMP themed Q courtesy of Rudy at Okwata and felt it appropriate to share the love at Wisner Mountain.
Warmup with the regular stuff followed by a People’s Run to the Mountain.
BLIMPS Ladder
At the base of the Mountain, run to first light pole and back and do 5 burpees.
Run to 2nd light pole and back and do 5 burpees and 10 lunges.
Repeat adding IW, merkins, plank jacks and squats.
Run up the mountain stopping at each light pole for Pax choice. Included merkins, pistol squats, 8 count Body builders, and more.
Return to flag for 8 count body builders and a little planking to finish it out.
CoT
Thanks for pushing me to be better!
SYITG
HIMs ran around a track,
HIMs rucked with a pack,
HIMs ran around the neighborhood;
All, seeking to get more good.
Ended with a COT in the not pitch-black.
Apparently today was YHC’s Maniversary; so to celebrate I have written a lymrick:
I posted in the gloom today for a ruck.
I chose this ’cause I knew running would suck
In total there were 9 runners
1 walker, and 3 ruckers
We are all thankful for F3 getting us unstuck
Some came to ruck, some came to run, some came to walk, but all had fun.
Except for Kenner-Brah who showed up an hour late. Hopefully he shows up to his Q on time tomorrow.
5 rucked, 2 ran including Charmin making a running debut; well done!
To assist Frac and me in accomplishing the January ISI goal of 3,100 burpees, I signed up to Q the 385-ish running of the 610 Stomp. I devised a simple algorithm to perform 10 burpees every 6 minutes to keep the math simple. I announced we would run out and back along the Bayou Saint John route, turning around at the 21-minute mark or 5:51. We would perform ten burpees every 6 minutes. So starting at 5:30, the PAX would perform ten burpees at 5:36, 5:42; 5:48, 5:54, 6:00, 6:06; 6:12 for a total of 70 burpees and, time permitting, finish with 10 to seal the deal. We were all in synch at 5:36; then chaos resulted as the lead pack failed to perform the next set at 5:42. Instead, they started the 2nd set of burpees at 5:43. Evidently, the original 610 Stomp used a much more complex algorithm requiring a six-minute and 1-minute timer. So back in the old days, the OG’s would repeat a 6+1 round where they would run for six minutes – burpee/walk for 1 minute, then repeat. I like my Straight-6 method as it allows for more burpees. Next, 610 Q I will hand out cheat sheets to avoid confusion and get the full 80 burpees in the allotted 45 minutes.
