4 Cornahs

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Twas a bit nipply outside. The idea was to keep moving for 45 minutes
WARMUP: Ran the long way and up the hill to the big parking lot. We did dynamic warmup where we ran back and forth between the exercises: SSH, squat, IW, Hillbilly walkers, merkin, burpees.
THE THANG: 4 corners of the parking lot designated by the light poles. Each corner had 1 exercise: merkin, squat, Carolina Dry dock, big boy sit ups. Reps per round: 10, 15, 20, 15, 10. We moseyed, lunge walked and bear crawled our way in between.

Left parking lot and headed to wall for 3 rounds of wall sits. Then ran back to COT for 5 minutes of Mary.
MARY: yep
ANNOUNCEMENTS: Newsletter
COT: Prayers for family

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Ladder of Pain

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WARMUP: 50 SSH 30 MNC 25 Merkins
THE THANG: Descending from 10 Goblet Squats, Bent Rows, Deadlift, KB Swings

In between each round a mix of overhead carry, mosey, bear crawls, burpees, merkins and more fun
MARY: Stretching
ANNOUNCEMENTS: Christmas party of Friday
COT: Prayers for the season

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Stole from Dojo

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It was raining, so we ran straight for the Lowe’s Contractor covering.

WARMUP:
Standard fare of SSH, IW, Hillbilly Walkers, Butt Kickers, High Knees, etc, then loop around Lowe’s

THE THANG:
This was stolen from Dojo just the day before (done at DawnPatrol). Kind of a modified ring of fire.

Set up 6 cones near edges of the covering with a single cone in the center. On each perimeter cone was an exercise and count. Pax had to run to a cone, do the exercise and count, then bear crawl back to the center cone and do Burpees. The number of Burpees was based on how many stations they had been to (starting with 1, working up to 6 when all cones were visited).

Once all done with all cones, we ran another lap around Lowe’s

Rinse and repeat, but with 2nd set of cones (under he first set).

Just a few minutes left for Rugby Sprints, then return to COT.

Thanks to PeachStand for the chance to lead.

MARY:
ANNOUNCEMENTS:
COT:

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Blimps, SSoP, & Dora at the Jackal

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WARMUP: Motivator, Imp-Sqt-Walkers, Rolling Kickstand Irrkins, chPickers

#1:Fire water burn  ~4:50 by Bloodhound Gang
Chorus = Low-(super…6 ct.) slow-squats, in time (come up on”fire”)… hold for “we don’t need no water..BURN MF” Instrumental breaks = Monkey Humpers
Versus = Imperial Squat Walkers

#2: BLIMPS: add 2 reps each bench (to 10, then down)

high/Low/Buffalo as a “10-count”

#3: Mama Said Knock You Out – – FFDP & Tech N9ne 2:48 → Plank Jacks in between
CPOP: “Mama said knock you out” (16 x)  – do a Mike Tyson Pushup

#4: Dora
1 pax Nur up/ mosey down to switch
• 50 Fisherman’s Calf Raises each
• 100 big boiz
• 200 Flutters
Jailbreak sprint to COT
MARY: embedded in the above, no need for a separation
ANNOUNCEMENTS: Christmas party, newsletter type stuff
COT: prayers lifted for marriages, 2.0 communications, coping with grief.

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12 Days of an F3 Christmas

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WARMUP: Grandpa Jacks, SSH, and some stretchy things then mosey to the front of the theater.
THE THANG:
This Beatdown was brought to you by everyone’s favorite Christmas Song, the 12 Days of Christmas. We went through each exercise as we attempted to sing the song. After each verse we ran approximately 30 yards and back.

On the 1st Day of Christmas, F3 gave to me:
1 burpee a-la-Dunphy

On the 2nd day of Christmas, F3 gave to me:
2 jump squats & 1 burpee a-la-Dunphy

On the 3rd day of Christmas, F3 gave to me: 3 WWIIs, 2 jump squats & 1 burpee a-la-Dunphy
We continued with the 4th day and so on with the following exercises.

4 dry docks
5 LBCs
6 geezers-a-lunging
7 mountains-a-climbing
8 maids-a-merkins
9 americans-a-twisting
10 lords-a-leaping
11 planks-a-jacking
12 Burpees

Headed back to COT. We had enough time to for a 1 minute plank.

ANNOUNCEMENTS were made and Prayers were said

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The Winter of Wegs’ discontemt

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WARMUP: Too cold
THE THANG: in the words of Rev. Al Green, “Take Me To The River”runners ran to the River & back. Ruckers did they own thang
MARY: nope
ANNOUNCEMENTS: The Usual
COT: prayers & praises

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Kingsley loops

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WARMUP: none
THE THANG: right on Mun left and Kingsley park circle, cross over 160 to Kingsley do as many loops as possible, head back
MARY: none
ANNOUNCEMENTS: Christmas Party
COT: keep several father in laws and uncles in your prayers plus prayers for direction.

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Surrogate BB for 12/1

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WARMUP: while the posting numbers are inaccurate, due to the many folks that don’t find the BB system worth their time… Some of us enjoy seeing the numbers climb.

Getting these done increases the accuracy of that,
and any motivation is good motivation IMHO.

THE THANG: kettlebell type stuff
MARY: abdominal type stuff
ANNOUNCEMENTS: newsletter type stuff
COT: prayer type stuff

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Jack Webb Meets Track and Field

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It was a balmy morning at The Ranch but the fellowship and mumble chatter kept everyone warm.

Thang:
Headed over to the track for an Indian run with burpees. 4 Laps followed by a Mr. Jack Webb.

Jack Webb – 1 Merkin and 4 OH Claps up to 10&40.

Four more Indian Run laps with bomb jacks.

Headed over to the picnic tables for step ups and dips.

Headed back to COT for Mary/announcements/prayer and praises.

JWow

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