It Pays to be a 1

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It was a relatively warm morning at Minnow pond where 17 strong PAX met to get some miles..but only limited smiles.

Ran straight to WEP in front of the stage.

The workout:

Start with 10 Burpees

Run to the first swing along the paved path do 10 merkins and 10 lbcs

Run back to the stage do 9 burpees

Run to the 2nd swing on the path do 10 merkins and 10 Lbcs

Run back to the stage and do 8 burpees

Keep going along the path as far as you can until time.

It was here that YHC made the decision to split the pax up into 1’s and 2’s.

I was thinking I just wanted to create some space on the path….unfortunately…what happened was the 2’s were given the opportunity to run up the WEP hill pretty much the entire time.

Despite the complaints the PAX handled it extremely well.

At 5:55 we headed back to COT and got there just in time for 10 more merkins 10 more LBCs and 1 last burpee.

Thanks to Nasa for the opportunity. It was great getting out amongst the PAX this morning.

Until Next Time….

It PAYS TO BE A 1!

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Gotta have Stones

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11 @ Stockade, warm-up lap around the parking lot. Circle up for warm-up exercises.
Partnered up for some sidewalk shuffle, bear crawls, and lunges.
Dora with a boulder (Curls, Bent-over rows, overhead press) + alternate runs.
Lap around the parking with a twist. Partner 1 carried row above head, partner 2 ran to lightpole and back for switch out.
Finished strong with man makers w/ stone. started with 1 plus 1 with each painted line. Partner 1 – man makers, Partner 2 – ran to light post and back for switch out.
Back to COT – a stone’s throw away.

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The Two Amigos

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WARMUP: Lots of warming exercises
THE THANG:
Swing Work – 3 Rounds
-20 decline swing merkins
-30 incline swing back pulls
-40 swing squats
-Run a lap

Rugby sprints and stop at every swing for merkins, squats, and flutters in WEP.

-JWow

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All of the burpees

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WARMUP:
Moroccan nightclubs
Windmill
Cherry picker
Low slow squat
Hillbilly walker

Burpee mile(ish) – 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles for a total of 48 burpees and 1.2 miles

THE THANG:
Burp Back Mountain: partner exercise. Partner 1 nurs up the entrance hill to WEP, then runs forward back to start and does this 5x while partner 2 does burpees. Switch until a total of 100 burpees are completed per team

Head back to amphitheater where pax take turns pulling cards from the F3 card deck and all pax perform exercises on cards
MARY: none needed
ANNOUNCEMENTS:
COT:

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4-Square fun at The Yard

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WARMUP: SSH, ImpWalk, Windmills, yoga-Merkins

THE THANG:

Appetizer:  
• Buy-in: 10 Lt. Dan (IC)
◦ OYO after this
• To end of lot: “Cocaine Bear crawl“
◦ Every powder-lines x 1-2 merkin each…
• Cash out: 10 Lt. Dan OYO

First course:

Dribble Sprints Fun
• PAX in a circle.
• 1 PAX dribbles 2 basketballs ? around the circle while everyone else performs the following exercises:
◦ SSH, LBC, WM, IW, HW, etc.

Second course:

Caterpillar-Relay” –  -ball-pass Indian runs: pax lay head-to-foot in long line, using only feet, pass ball over head, then jump up, run to join end of line.

Main course 4-square (Basket-Ballz); sidewalk chalk to seal & # 2 spaces, timer. 1 min. On/20 sec. Off. [alt: “Triangle of Doom” if fewer PAX]
• 4 pax play ES/MS style 4-square.
• Whoever is out moseys a lap before joining end of Queue
• Extra pax in Queue doing pain during 1-min & resting / shifting up during 20 seconds
• Queue stations go easiest to hardest (I.e. #1 in line does MNC)
• 1-MNC, 2-windmills,3-Imp.Walkers, 4-LSSquats….

MARY: one legged LBC complex, Shakira

ANNOUNCEMENTS: Luca 5K, cannoli run in May, other newsletter items

COT: held… Praises for youth sports victories and 2.0 birthdays

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WOD Honoring spc Omar Soltero

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WARMUP: mosy round parking lot w shuffles, hug knees, heels to butt, karaoke. SSH, Windmills, IW and HW.

THE THANG:
5 Minute burpees
Mosey to grab a Cindy and mosey to track
30 Merkins, 30 Big Boys, 30 curls, 30 squats followed by a lap x4
Mosey to hill 7’s. Man Makers and Big Boys
MARY: what’s happens stays
ANNOUNCEMENTS: newsletter
COT: :pray:

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21s on the 21st

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WARMUP: Kinda chilly out so we needed it. Quick loop to the north side of the strip mall right in front of F45 to show them outside is better
10-20 of the following
– SSH
– Windmills
– Hillbilly walkers
– Moroccan night club
– STRAWBERRY pickers
THE THANG:
Back to the parking lot near COT. Borrowed an old workout from The Swamp / Quagmire days: The ladder. 14-15 parking spots, an exercise written on each one. Do the exercise, then take a loop around the lot. Move to the next spot, next exercise. Exercises are (21 reps of everything unless otherwise noted):
1. 5 burpess
2. Merkins
3. LBCs
4. Squats
5. Calf raise
6. Mtn climbers, 2ct
7. CDD
8. Hammer time! (American Hammers, 2 ct)
9. Lunges, 2ct
10. Imperial walker, 2ct
11. Plank jacks
12. Flutters, 2ct
13. Dips
14. Monkey humpers
15. 5 burpees
Repeat until COT
Each PAX got through one complete set and at least halfway through a second. A few completed two sets.
GREAT mumblechatter! Rocket launches, Cuban food, Irish pubs, pollen, Swamp/Quagmire days, Kotters, retirement communities, STD breakouts in them (see Villages in FL), and on. We covered a LOT!!
MARY: My late Mom’s name. Miss you mom!
ANNOUNCEMENTS: We did a LOT of good in the D2D fundraising!! Alot going on. Read your newsletter and get involved!!
COT:
I mentioned how my mom recently passing has put me in a big funk, like I am in PTSD mode, but just posting and being out with the PAX has helped my mental state immensely, and even more the PAX who have reached out to me. As Slapshot said at Minnow Pond, it can be a huge uplift to others. Twister mentioned about the effects that F3 can have. We do alot of good out in the community, but being out and about with the PAX is like a cure-all tonic. He EH’s guys as often as he can because this F3 tonic is what alot of us guys need, whether we know it, or want to admit it, or not. I really loved that analogy! F3 means alot of different things to each of us, but it is still a great thing for all of us, helps lift us up in various ways, but we need to be out there with the PAX regularly to get our regular dose of that tonic to make our lives a little better. Cobra Kai mentioned he recently had coffee with a Kotter, someone who was a hard charger, did alot when he was posting, not afraid of the hard workouts. He is carrying some burdens and is suffering, the mental side of things. Goes to show that even the toughest facade can be a cover up for what is really inside. The coffee meeting seemed to be a good thing for him. Cobra Kai gave him some of that tonic, whether he knew it or not. So I implore you to keep EHing, keep giving it away. Don’t ever stop. You just may be the one person that helps someone through their rough patches or worse. Be the tonic!

Thanks for the opportunity to lead.
Blessings and SYITG,
-NASA

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