Cards with Dora

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WARMUP: SSH, cherry pickers, Moroccan night clubs
THE THANG: quick DORA, 100 merkins, 150 LBCs, 200 mt climbers

Card game:
Round 1:
:diamonds:- dry docks
:hearts:- Merkins
:spades:- Superman’s
:clubs:- shoulder taps

Round 2:
:diamonds:- squats
:hearts:- ssh
:spades:- calf raises
:clubs:- imperial walker

MARY: Freddie mercury, American hammers, heel taps, big boys, dying cockroach
ANNOUNCEMENTS: newsletter, convergence
COT: prayers for Paul D becoming a father, prayers for travel

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No One Escapes Alcatraz Without Doing Hard Labor

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Pulled in with 5 minutes to spare, unloaded the whiteboard of pain, and got ready to honor someone who fought harder than we ever will in a 45-minute workout.
Today’s beatdown was in memory of Kathleen “Mrs. Burns,” the M of F3 Puget Sound’s Burns, who courageously battled pancreatic cancer for 571 days before passing on August 21, 2022. The workout was built as a tribute to her strength, endurance, and spirit.

THE WOD: “Mrs. Burns” Tribute
(Goal: 5 rounds – Completed: 3 rounds IC)
Buy-In: Run ~0.35 miles (approx. 500M)
Each Round (x3):
– 20 Overhead Coupon Presses
– 20 Burpees
– 20 Curls
– 20 V-Ups
– 20 Goblet Squats
– 13 Man-Makers
– Run ~0.35 miles again

Team Grinder – The Block Chain:
– Stack all Cindy’s at the front
– Line up the PAX
– First HIM passes a block down the line
– Last HIM restacks it, moves to the back
– Repeat until every man has cycled through
– (Yes, it was slow. Yes, it burned. Yes, we’ll probably do it again.)

COT:
– Announcements, praises, and prayer
– Challenge: Carry more than just weight today—carry each other
– Wrapped with Coffeeteria at Tega Cay Deli because fellowship matters

Strong men showed up. Stronger reasons kept us going.
#MrsBurns #PushThroughThePain #F3Strong

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Burpees in the Gloom: Because Therapy is Expensive

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YHC Arrived 15 minutes early. Stretched in the stillness. As the PAX rolled in, we opened with this thought:

Opening Message:

““We showed up before the sun—when it’s quiet, still, and easy to stay hidden. But it’s in the dark where integrity is tested. In life, leadership, and faith, it’s not about how loud we are in the light, but how consistent we are in the dark.””
Warm-Up:
– 20 Imperial Walkers (IC)
– 10 Hillbilly Walkers (IC)
– Deep Stretch: Wide leg, center, right leg, left leg

The Thang:
Mosey to Harris Street Park
Along the path, we stopped at 4 points—each time completing:
– 2 Burpees OYO with a reflective question:

1. Who are you when the world’s not looking?
2. What habits are you building in the unseen hours?
3. Is your character the same at home, at work, and in the gloom?
4. What dark corners still need light in your life?
—
At Harris Street Park Basketball Court
Escalating Suicides:
– Run suicides. After each round, add reps

– 15 Carolina Dry Docks
– 20 Wide-Arm Merkins
– 25 Squats
– 30 LBCs
—
Mosey up Harris Street to the Church
– At each power pole: 3 Triad Burpees (Wide, Regular, Diamond)
– At each street sign: 15 Big Boy Sit-Ups
– Modified to 2 Triads, then 1 Burpee + 10 BBSUs due to time constraints
—
Mosey Back to COT
Slowed the pace for final thought:
““Nothing is hidden that will not be made manifest, nor is anything secret that will not be known and come to light.” – Luke 8:17 (ESV)”
Jailbreak to COT
Minute Man smoked it, proving 52 looks strong when you own the dark.

COT:

““As the sun rises today, ask yourself—what part of your life do I need to start owning better in the dark, so I’m stronger in the light?””
We closed with praises and prayer—each man shared one thing they’re bringing from the shadows into the light.

Honor to lead.
– Cornerstone

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Pitter Patter Lets Get At Er

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WARMUP: 30 SSH / 15 Cherry Pickers / 10 Moroccan Night Clubs / 1 minute plank
THE THANG: board of Payne with downtown half mile loops.
Run Loop 1, 25BBS/25 flutter kicks (4ct)/25 LBC’s
Run Loop 2, 20 merkins/20 Carolina Dry Docks/20 shoulder taps each
Run Loop 3, 25 squats/20 lunges (10ea)/ 20 jump squats
Run Loop 4, 10 burpees/20 mountain climbers (4ct)/25 plank jacks
Run Loop 5, 25BBS/25 flutter kicks (4ct)/25 LBC’s.
Hold air squat for a couple minutes
Hold plank for a minute

MARY: no
ANNOUNCEMENTS: bethel men’s shelter July 3rd. Support if you can.
Sweaty Barry July 22nd

COT: yes

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Walking..talking… and doing some merkins

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Walked up Massey, down Harris, around WEP back to Harris then back to Vets Park.

Cadence was 2 minutes of movement 1 minute of work.

Started 5 reps each stop then ramped up to 10.

Got 3+ miles in and about 150 merkins and 150 squats.

Thanks for showing up on a muggy Sunday morning.

:punch: :punch: :punch:

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Last minute DORAs

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WARMUP: SSHs
THE THANG:
Dora #1 – Farmers Carry
– 50 burpees
– Squats w calf raises 100
– Mike Tyson’s 150
– Mountain climbers 200
Dora #2
– Man makers 50
– Goblet squats with calf raises 100
– Halos 100
– Plank pass throughs 100

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Hero WOD +

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WARMUP: Jog around the parking lot, including some NUR and side lunges.
THE THANG:
Part 1:
Police Officer Tara Christina O’Sullivan
Sacramento Police Department, California
End of Watch Wednesday, June 19, 2019
Police Officer Tara O’Sullivan was shot and killed at the scene of a domestic disturbance in the 200 block of Redwood Avenue at 6:10 pm.
She was standing in the yard while assisting a woman to retrieve belongings from a home when a male subject inside opened fire with a rifle, striking Officer O’Sullivan. The subject continued to fire at other officers, preventing them from reaching Officer O’Sullivan or rendering aid to her. Approximately 30 minutes later, an armored vehicle arrived, and they were able to rescue her from the yard. She was transported to a local hospital where she succumbed to her wounds.
The subject remained barricaded inside the home for several more hours while negotiators communicated with him. He surrendered at 2:00 am the following morning. The suspect had a lengthy criminal history of violence and abuse. He pleaded guilty to her murder, and in 2025, a jury recommended the death penalty.
Officer O’Sullivan had served with the Sacramento Police Department for six months. She previously served as a Community Service Officer and an Explorer. She was survived by her parents.
Tara set the Sacramento Police Department record for the plank hold at 26 minutes and 7 seconds straight when she was a recruit at the Sacramento Police Academy. The academy’s gym, now named the Officer Tara O’Sullivan Memorial Gym, was dedicated in her honor on August 30, 2019.
Buy-In: 26 Burpees
6 Rounds: 19 Cinderblock Swings
20 Push-Ups
19 Goblet Squats
Buy-Out: 3min 49sec Forearm Plank Hold (We’ll do as a group w/ 1 timer) – Dark Helmet & Harry Carry ruled this one.
If you need a break during the Plank Hold:
1st Break: 3 Burpees and return to the Plank Hold
2nd Break: 4 Burpees
3rd Break or more: 9 Burpees
The reps signify:
– 26 Burpees for the number of years she lived in this world
– 6-19-20-19 rounds and reps for her end of watch date
– 3 minutes and 49 seconds plank hold for Tara’s badge number
– 3-4-9 Burpees penalties also correspond to her badge number.

Upon completion of the “Tara” Hero WOD, we moved to Part 2:
The target is 4 Rounds:
5 Pull-Ups
10 Cinderblock Simbas
Run to the bottom of the hill
15 Carolina Dry Docks
NUR back to the top
20 Dead Lifts
Run to A.O. Jones & back

MARY: See above
ANNOUNCEMENTS: Need assistance with Bethel service.
COT: Indeed

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Harvest Pointe and back

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WARMUP:
Headcount was done (10) and route called out for runners (Market to Settler Heights to Harvest Pointe, stay straight the whole time, until you can’t go any further down hill, then make the climb back out of the hole)
THE THANG: Runners ran and Ruckers rucked
MARY: Counted off (11), picked up the one eyed wonder Cyclops who got an early start on rucking.
ANNOUNCEMENTS: Christmas party, BBQ/bourbon tasting, 7/4 Convergence, 7/3 Bethel, mow the FM Care center
COT: Had to be there

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