Bushwood

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Bushwood

WARMUP: streches, yoga, and Merkins, moroccan nightclub, side, straddle hop

THE THANG:
<@U063F72E8M9> was on Q, working hard on F3 motto, called on people during workouts to say motto out loud.

<@U061P7HUFRR> let out a big “sigh”about his turn to push the tire :wheel: up the hill.

<@U07LMG5PDQU> was the first to step up and take on the tire :wheel: push with a Merkin up the hill. (Nice job)

<@U038GMXLKFC> showed everyone how to take on the BIG boy tire! Crushed the workout! (Proud of you)

<@U05K5D10AG6> stepped up and assisted with keep people in motion during Big boy tire roll. ( Thanks! )

MARY:
ANNOUNCEMENTS: read slack

COT: Tiller lead us out with prayer, family, friends and people of WNC

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Throwdown at The Yard

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Statement of the F3 Mission, F3 Core Principles, F3 Credo
WARMUP: 2 laps around the parking lot with a few exercises to follow.
THE THANG:
We ran the rows of the parking lot, increasing by 5 reps at each column, starting at 5, then 10, 15, 20, 25.
On one end, Carolina Dry Docks and the other, Mountain Climbers with running in between.

Make our way to the football field and line up on one end zone:
Run 20yds, NUR 10yds, perform 1 burpee.
Run 20yds, NUR 10yds, then 2 burpees.
Run 20yds, NUR 10yds, then 3 burpees.
Do this all the way to the other end zone then finish with 10 burpees as a group.
Crawl Bear back to the starting end zone. Lots of moaning initiated by the ‘ol Crawl Bear trick.
Captain Thor: 1 Big Boy Sit Up & 4 American Hammers.
2 Big Boy Sit Ups & 8 American Hammers.
All the way up to 10:40.
MARY: See above
ANNOUNCEMENTS: Multiple fundraisers and the Christmas Party…DO IT.
COT: 5th Core Principle.

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The Ballroom Nine

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THE THANG:
After a quick disclaimer, we moseyed to the track around the football field for COP:
SSH x 10, windmill x 10, squat x 15, wide arm merkin x 7/hold/mountain climber x 15/hold/right-left arm-leg high. Hillbilly walker x 12, sumo squat x 15

Mosey to goal line for 50 yd suicide burpee. Run to 10 yd line, 2 burpees, run back; run to 20 yard line, 4 burpees, run back……run to 50 yd line, 10 burpees, run back, plank for the 6.

Circle up for classic Jack Webb. 1:4 ratio,merkins/overhead claps. We did 8 cycles.

Leave the field and mosey to the outside wall of the gymnasium.

Peoples chair (60s), walk out to the road, do 5 bombjacks. Rinse and repeat 2 more times, with 5 jump squats and 10 side straddle hops.
BTTW (20s), walk out to the road, do 5 merkins. Rinse and repeat 2 more times with 5 diamond merkins and 5 wide arm merkins

Line up for Indian Run around PKMS and head back to the flag for ABLAB

MARY: ABLAB: Hello Dolly x 15, LBC x 15, Big boys x 15, Pretzel crunch x 15, Superman hold x 3.

ANNOUNCEMENTS: Yesterday’s F3 golf outing/fundraiser was a big success. Bourbon tasting on Nov 8, F3 Xmas party on Dec 21

COT: Prasie for Tater’s son with new job in Atlanta. Prayers for ST’s friends children Zach (motorcycle accident) and Abbie (Guillian Barre syndrome)

NMM:
We had a great group this morning to kick off another cool morning – love it. I haven’t been to this AO in a while and it felt good to be back. I planned for 45 minutes, but found that I was way short on exercises. The Jack Webb’s and Indian Run around the school were audibles. Always have a watch! Thank you for the invite <@U790WHUKC>.

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Burpee Buffet

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The darkness of the Corral did not stop 6 men from attending this morning’s beatdown. Disclaimer, 5 core principles for the FNG then short mosey for COP.
Windmills x10
Burpee/SSH comb 1/4
Imperial Walkers x15
Burpee/SSH comb 2/8
HB Walkers x15
Burpee/SSH comb 3/12
Squats x 10
Burpee/SSH comb 4/16
Cherry picker x10
Burpee/SSH comb 5/20
Mosey to the traffic circle
Burpee/SSH comb 6/24
Mosey to the fountain
Burpee/SSH comb 7/28
Next, plank bear crawl to the top of the hill. All pax in a plank, man in back crawled to the front, continue to the top.
Burpee/SSH comb 8/32
Mosey to Sonic.
Burpee/SSH comb 9/36, lunge walk to the end of the parking lot.
Mosey to Grace Church
Burpee/SSH comb 10/40
Mosey to Express oil, Step ups and dips
Burpee/SSH comb 11/44
Back to COT
Burpee/SSH comb 12/48, LBCs and Flutters

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Too many merkins

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Warmup
Run to Hill
SSH
Hillbilly Walkers
Imperial Walkers
Merkins
Honeymooners
Downward Dog

The Thang
Dora
100 CDD
200 Squats
300 Merkins
400 LBC
One does exercise, one runs up the hill
Bear Crawl up the hill
Return to COT

ANNOUNCEMENTS:
Bourbon BBQ
Trash pickup
Beers for Beetus
Men’s Shelter

COT:
Prayers for health and the country

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Bro-Workout

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WARMUP: From Vet Park ran to the FM Pharmacy lot and did 10 SSH, from there ran to the Veterinary Animal Hospital and did 10 Mnt Climbers, from there we ran down to FM Church of God. We split up into two groups. The route is 0.7 mile loop. Merkins and BBS. Everyone finished with 3.5 miles or more.
THE THANG:
MARY: We did have time for Mary. Flutters, Penguins, Protractor, Freddy Mercury.
ANNOUNCEMENTS:
COT: Closed in prayer

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Recycling my VQ

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I found my old VQ backblast and brought a little back.

It wasn’t as hard as I remember. Solid work was done by all. We had a string of pearls to get to the spot

3 cones in a line

5 HR merkins
5 burpees in the middle
5 jump squats
4 burpees in the middle
5 HR merkins
3 burpees in the middle
5 jump squats
2 burpees in the middle
5 HR merkins
1 burpee in the middle
5 jump squats

I modified it down a bit from my VQ. Probably made it too easy. I’ll fix that next time

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