You’re Living in a Relay

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WARMUP: SSH (of course/, seal jacks, mtn climber, Peter Parker, Parker Peter, Windmill, mosey to Lowes

THE THANG: After a wandering mosey through Lowe’s Mulch Maze (think corn maze) without getting lost, we took advantage of a long tunnel of mulch for most of the rest of the way, relaying in two teams while mixing in all sorts of exercises and modes of transport. We transitioned to the end of strip center where Cindy was waiting our arrival for some People’s chair while passing Cindy along and back.

The relay theme was relevant to D2D on Saturday as well as the generational relay we all live within — things we picked up from prior generations of family and things we pass on to future generations. Pax swapped perspectives on their experiences. What have you inherited? What are you passing on?

MARY: only time for Plank Jacks
ANNOUNCEMENTS: March 1 farewell for Battle Bot at Alcatraz, March 14 convergence, March 15 Jaeger
COT: prayers for Battle Bot’s move, struggling kids/parents

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3rd F Monthly Theme: February – Love

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  • QIC: Conerstone
  • When: 02/01/2025
  • Posted In: 3rd f
  • Focus: God’s love, loving others, and selfless service.
  • Key Scripture: 1 John 4:7-8 – “Dear friends, let us love one another, for love comes from God.”
  • Discussion Points:
    • How can we reflect God’s love in our relationships and community?
    • What does it mean to show sacrificial love like Christ did?
    • How do we love those who are difficult to love?

(A Universal Perspective)
Focus: Love as a guiding principle in relationships, community, and self-growth.

Key Thought: Love is more than a feeling—it’s a choice and an action that strengthens connections and builds unity.

Discussion Points:

How can we show love in ways that build stronger relationships and communities?
What does selfless love look like in daily life?
How do we extend kindness and respect to those who are difficult to love?
Universal Principle: “Do unto others as you would have them do unto you.” (The Golden Rule)

Love isn’t limited by belief—it’s a powerful force that makes us better men, leaders, and brothers.

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State law trivia

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WARMUP:
– overhead clap
– Moroccan night club
– Side straddle hop
THE THANG:
Bucket of trivia pain
– wrong answers = 5 jump squats
– Read the exercise
– PAX does the exercise will one person dribbles the basket ball to the cone and back
– 8 total exercises
– next station
– 20 burpees
– 40 merkins
– 50 squats
– 60 side straddle hop
went on a run to find Jcruise. He was rucking.
MARY:
ANNOUNCEMENTS:
COT:

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Lot work

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WARMUP:
SSH
Imperial Walkers
Moroccan nightclubs
Michael Phelps
Hillbilly Walkers
Merkins
Broga

THE THANG:
Bear crawl Indian run (4 big boys for the caboose)

Cinder block work
Ladders of 5 – each island increase by 5 reps
Overhead carry/bicep curl
Suicide runs/Rows
Farmer carry/Chest Press
Suicide Runs/Squats

Abs Dora
50 American hammers
100 Flutters
150 LBCS

Merkins
Short Broga

MARY:
N/A

ANNOUNCEMENTS:
Convergence
Jaeger
Battle Bot sendoff

COT:
Family
D2D no injuries
Health
Relationships

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Pyramid of Pain

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WARMUP:
SSH
Moroccan night club
Windmills
Squats
Swings
Merkins
THE THANG:
Pyramid of Pain:

With a partner:
Partner A does the movement
Partner B holds a plank, then switch after each movement
Complete each round plus all rounds before it
Run up the hill after each roubd

R1: Burpee to Overhead x5
R2: Merlin’s x20
R3: Overhead press x10 each arm
R4: Curls x20
R5: Thrusters x20

BONUS ROUND:
500 (ish) swings between you and your partner. Partner not swinging can recover.

MARY:
ANNOUNCEMENTS: several
COT: prayers of gratitude and healing

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Twister will be Q @6@6 every week

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The Twister claims 26 is a record. The site Q confirmed.

Also confirmed, a handful of guys showed to begin training for D2D

WARMUP: Probably a lot of hugging
THE THANG: running, with fly-bys at The Fort
MARY: no
ANNOUNCEMENTS: eat your Wheaties
COT: pre

Good luck to all at D2D

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Stop and go light or Traffic signal?

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Fact: the weinke went through the washing machine as soon as I got home, it did not make it to the dryer

Fact: <@UGU3XR5RP> thought <@U5CVD8D7V> was going to be at The Fort. He was disappointed that DH did not show, he was also very disappointed that I was on Q. 100% True.

Fact: this Q is old, I left it all on the field and was sore for 2 days, but was still only 28% of Band Camp

We toured Fort Mill:
-lot across from Vet park
-The Print Shop parking lot (was hoping for a morning brew, but no go)
-Church of God parking lot
-First Baptist parking lot
-St Johns UMC parking lot
-the wall by Kimballs
-Vet Park parking lot
-back to COT

most stops were 1 exercise, various transportation across the lot, 1-2 exercise, back across, 1-2-3 exercise

We did a Jonah Hill at The Church of God

We did a Matt Foley at St John UMC

Wall work and various Jacks at the Kimballs wall

Mahktar N’Diayes were included at one stop

Bear Crawls, Crawl Bears, Crab Walks, etc

Band Camp, Cyclops and JWOW led the way. Fitness levels that I will never realize.

<@U6AS1MBPG> ran to The Fort from 6@6, participated for an hour, and ran back with 2-50lb sand bags, backwards in the snow. Beast.
<@U5RTPS4M8> ran to The Fort from 6@6, participated (ribbon TBD) and ran back
Twisty, Bass and Fogerty dressed like a stop and go light stopped in

Looks like we made it,

Barry Manilow

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Eastside Mafia Snot Woggler

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WARMUP: in cadence – SSH, windmill,
Hillbilly Walkers, imperials, merkins
THE THANG: mosey to the Farm house hill, partner Dora x 4:
100 SSH
200 marks
300 squats
400 lbc
Mosey back corner of red stone parking lot

4 Corners of Pain
25 hand release merk
50 jump squats
75 big boy sit-ups
100 flutters

MARY: pax called Marvelous mary exercises

ANNOUNCEMENTS: VQ
Tomorrow for <@U087NCUTMPT> at <#C02P7E6JT55>
Get ready for American jackal gear coming to f3 store
Convergence coming to hive
D2d
jaegermeister

COT: long and distinguished

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