Tag: Bones

Cinco De Mayo History Lesson

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WARMUP: Lap around parking lot ending inside football stadium gates.
THE THANG: Cinco De Mayo History lesson. Fun exercises while the PAX learned. Cinco De Mayo is a celebration of the victory of the Battle of Puebla De los Angeles in 1862.
5 Burpees
18 Merkins
62 Overhead claps
The battle was against the French. 20 Freddy Mercury’s
Pueblo de las Angeles: 10 Flying Squirrels
1861 Mexico defaulted on loans to Europe hence the invasion. 18 Werkins | 61 Moroccan Night Clubs
The countries Mexico default to were Britain, Spain, and France.
Britain: 10 Bonnie Blairs Spain: 10 Sumo Squats
The leader of France was Napoleon III: 10 Nolan Ryan’s each side
France: 6000 troops. Mexico: 2000 troops. 2 laps around the track.
France eventually withdrew from Mexico 1867. 18 Diamond Merkins | 67 SSH
Mexican Independence Day: Sept. 16 1810
18 Ranger Merkins | Burpees
MARY: LBCs, Flutters
ANNOUNCEMENTS: prayers for healing
COT:

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Speed Work With Push-Ups

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THE THANG:
Mosey to WEP
Speed work, variation on One-Ones.  Quarter loop fast, quarter slow, quarter fast, quarter slow.

Exercises in ground at lap marker.  Are cumulative after each lap.

10 Burpees
20 SSH

10 Merkins
20 Mountain Climbers

20 Peter Parker
20 Parker Peter

20 CDD
10 Bomb Jacks

20 Squats
20 Monkey Humpers

COT: Read your Newsletter

Honor To Serve

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Kettle bell swings, Manmakers, oh my!

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WARMUP: YHC came in hot so disclaimer was on the fly. All veterans in attendance so all knew the deal. Quick mosey around parking lot to warm up. Circled up: Windmills, Slow Low Squats, Moroccan Night Clubs, Downward/Upward Dog, Mountain climbers, Merkins.
THE THANG: JackWeb(ish): 1 Squat Thrust, 4 Kettlebell swings, 2/8, 3/12, 4/16, 5/20. (10 Flutters) 1 Upright Row, 4 Bicep curls, 2/8, 3/12, 4/16, 5/20. (15 LBC’s) Grab Kettle bell and walk to line. 5 rounds. 10 shoulder press, Lunge walk across parking lot. 10 Bent over rows (each arm), Riffle carry bell back. (20 Freddy Mercury’s). 11’s (Manmakers & Seal Jacks). Calf Raises (20).
MARY: Flutter with a Press. Windmill. Produce Picker
ANNOUNCEMENTS: Bethel Men’s, Ass Kicking April
COT: Prayer for safe travels.

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Jackson, Harris and Smith Oh My!

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WARMUP:
THE THANG: Out and back- 2 miles out. Depart from Veterans Park after the Pledge of Allegiance- head toward WEP: left on Jackson; Right on Harris : Turn-around at Sam Smith (first right after I77 overpass). Pain stations Top and Bottom of Jackson & Sam Smith.
MARY:
ANNOUNCEMENTS: AKA coming -this is a event not to miss! Nice work Funhouse!
COT: RainMaker open discussion with possible new AO w a later start time : Freed to lead and Opportunity to EH a half a dozen men. Thank you for the opportunity to Q.

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Teen Mental Health Awareness Weinke

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WARMUP:
Run to WEP

THE THANG:
Approx 14% of teens suffer with mental health issues. That number is probably higher.

Split into 3 groups. 1 group ran clockwise around WEP twice, another ran counter, and the 3rd ran the trail down to Harris Street and back. All groups had to run their routes shuffle run style. ~mileage 1.4. Once we returned to the start, 14 burpees then switched routes.
This time each team did 7 burpees after either 1 lap around WEP, or once they got to Harris St. then 7 more after the second lap.

Only had enough time to do 1 more lap with burpees before heading back to COT.

MARY:
ANNOUNCEMENTS:
newsletter.

COT: gratitude all around.

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46 Years on the Big Ball

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WARMUP: Mosey to bottom of Kingsley hill. (a few things to get loose)
THE THANG: Run the “big loop” through neighborhood and return to bottom of hill.
Run to first road….back down. Run to second road….back down. Run to top…..back to swimming pool. Run to COT. We did do exercises at each stop including Burpees. ( In truth, was my birthday so didn’t write the backblast until 3/1…so forgot)
MARY:
ANNOUNCEMENTS:
COT:

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Litter pick up – Community Svc

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March 18th is tentatively set as our first pick-up for the US21 adopt-a-Highway litter pickup! We will have 4 opportunities in 2023. Once a quarter is the plan.  All supplies provided ( bags, gloves, safety vests, pick up sticks, eye-wear, and fellowship) All that remains is YOU.
Plan for about 1 hour and 30 mins – 2 hours maximum. We will meet at the Harris street park around 7:45am.
We will walk up the hill to US21 and split up into 2 groups.  One group will head north to the Peachstand and back and the other group will head south to Sutton Rd and back.  (1 mile each direction)

We could use 10-12 guys to keep this an efficient and timely process. 2.0s and Ms are welcome as well as anyone who would like to participate in our community svc event.

Thank you to all who participated in 2022. Looking forward to seeing new faces as well as the HIM who assisted last year.

US 21 from the Peachstand south to Sutton Rd ( Circle K – gas station) is the road that we adopted!!

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Let’s do a Circuit

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WARMUP: Mosey to Basketball lot between the schools. SSH, Imperial Walkers, arm circles, MNC, mountain climber.

THE THANG: circuit training day. 5 exercises each 1 min after circuit lap around the lot. Completed 4x.
Exercises.
1. Seal Jacks
2. Merkins
3. Dips
4. Squat Jumps
5. Flutters

Ended with some sprints and Mary.
COT:prayers for healing and parents raising teens.

Thanks for the invite Shower Curtain

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Mentorship Has Its Privileges

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WARMUP: COP – SSH, Mtn climbers, Peter Parker, Parker peter, inperial Walker, Merkin

THE THANG:
Grab partner and discuss a non-F3 mentor who helped you in life while doing partner leg throws

Different partner, now discuss non-F3 man you helped mentor in life while doing partner planks/merkins/shoulder taps

Different partner, now discuss missed opportunity to share a mentor relationship with another man in your past

hand off to Long Duck

Series of exercises marked in parking spaces. each pax chooses a space, completes exercise, runs 1 lap, then moves to next space/exercise and repeats the cycle.

Run home

ANNOUNCEMENTS: Long Duck is The Fort’s Whetstone Q. Don’t be confused by the lexicon…Whetstone=Mentorship. it’s that simple. Long Duck shared his experiences (which are vast considering his long service as a sponsor in AA). Tap this HIM to learn more about starting or improving in the area of Mentorship.

COT: Prayers for Slash’s dad and Escargot’s son and Long Duck’s friend Tyler struggling with drug addiction.

thank you Shower Curtain for the opportunity to lead the pax!

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Arms and Run

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WARMUP: SSH, Merkins
THE THANG: 3 stations Arms concentration.
Station 1 at the top of the hill of Massey, 25 Merkins
Station 2 at back parking lot of Pike Eng, 35 yard Bear Crawl.
Station 3 at tye WEP playground, 10 pull ups.
Run back to Massey through 160 to complete a 0.75 mile loop.
Rinse and repeat.
Total of 3 to 4 miles with the exercises.
MARY:
ANNOUNCEMENTS: D2D Bar package pick up on Saturday at Amor between 2 and 6PM. CSAP coming up by March.
COT: prayers for families.

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