Date: 2024-11-16
AO: thesandlot
Q: bogey
PAX: AI, Big Short, Boardwalk, Legacy, Popeye, SAAS, Spud, Strange Brew, Klinger, Hammer, Coxswain, Offsides FNGs: 1 Offsides
COUNT: 13
WARMUP: SSH, IWs, HBs, MNCs, MPs, CPs, WMH, DownDog, Kobra Kai
THE THANG: You get out of it what you put into it.
Six 2-man teams (+1) rotated through 6 Coupon Stations, rotate stations upon timer return, every 5 minutes perform group exercises
Stations:
1 – 40# med ball throws (don’t try to catch!)
2 – 60# med ball over shoulders or coupon grave diggers
3 – 30# dumbbell or coupon shoulder shrugs (or 30# ruck hi-pulls) 4 – 80# sandbag deadlifts or coupon swings
5 – 60# sandbag or coupon low rows
6 – Timers: Loaded Carries length of field and return – PAX Choice using the following coupons in any carry combination they can dream up: 53#, 44# sand kettlebells, 45#, 20#, 10# ruck plates, 25# dumbbells, blocks
Every 5 mins PAX stopped what they were doing, grabbed a coupon, and performed rounds of: 25 OHPs, 25 coupon curls, bear crawls, crawl bears
+ 15x shoulder taps IC
+ 15x mountain climbers IC
Lt Get-Ups (combination of Lt Dans and Prisoner Get-Ups) length of field, bear crawl return
Bat Wings (arms up until recover) 20 LBACs IC forward, 1x 10-ct, 20 LBACs IC reverse, 1x 10-ct, 20 seal claps IC, 1x 1-ct, 20 overhead claps IC, 1x 10-ct, Recover
MARY: 50 flutter kicks IC
ANNOUNCEMENTS: none
COT: YHC played one of his favorite songs “It’s a Great Day to Be Alive” by Georgia’s own Travis Tritt. It’s a reminder to YHC that there is much to be thankful and grateful for in this life, despite the struggles and hardships that inevitably come his way. YHC made specific mention of the recent setbacks with his middle child that kept him away from F3 for a month. YHC had difficulty seeing beyond his situation and the feeling of hopelessness and despair. The prayer of “Pray not for a lighter load, but for a stronger back” coupled with Tritt’s reminder that it’s a great day to be alive (despite the struggles) reminds us that there is a great deal to be thankful for in this life. So, let’s be reminded that while struggles will come our way – it’s unavoidable! – we HIMs of F3 can continue to show up for one another in the gloom to become better men for our families and our communities. YHC is thankful and grateful for the opportunity to lead this beatdown, and to be among the HIMs of thesandlot. Great work, men!
Tags: thesandlot, AI, Big Short, Boardwalk, Legacy, Popeye, SAAS, Spud, Strange Brew, Klinger, Hammer, Coxswain, Offsides
F3 The Capital 