sweep the leg-atraz

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Warm up – SSH, windmill, imp walker, Moroccan night club

Run 5 minutes down point clear Dr and return

Bear crawl Dora- 100 merkins 200 squats 300 LBCs

Run 5 minutes down marquesas Ave and return

Death by burpees – 1 minute timer repeats. start with 4 burpees first minute. add 4 reps each minute until failure. after failure start with 4 merkins adding 4 additional every minute until failure

Run 5 minutes down tega cay Dr and return

HIIT 45 sec on 15 off – Bobby Hurleys, Hello Dolly, SSH, Freddies, Apollo ohnos, shoulder taps, goofballs

COT – get involved – bethel

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360 – 120 = 240

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WARMUP: Motivaters, mosey, circle plank shuffles
THE THANG: W/ Coupons:

1) Overhead Press x 25; hill w/ coupon
2) Rows x 25; hill w/coupon
3) Squats x 25; hill w/coupon
4) Flutters x 25; hill w/ coupon
5) Pull-ups x 10; hill w/ coupon
6) Man-makers x 10; hill w/coupon
7) Repeat 2x

MARY: 2-min Plank
ANNOUNCEMENTS: claveboss; Christmas party; golf
COT: Yes

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Scout Camping in Puerto Rico/Palominos

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WARMUP: Disclaimer Provided and mild individual stretching !
THE THANG: Mosey on towards the Coach’s Box to check on our PAX Brothers.
3 Sets of round robin pt exercises called out by each member for 10, 8ish, 6ish reps each. Total of 90+ reps were performed.
alabama ass kickers
flutter kicks with shoulder press
over head press
ruck squats
merkins
etc
lots of great mumble chatter and fellowship was had by all.
MARY: None
ANNOUNCEMENTS: Shank w/Stang, BethelChurch Mens Ministries, Christmas Party
COT: Lots of prayer over our pax and our community. God Bless F3TheFort and its families.

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Childhood Celebrity Crush Mumblechatter

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WARMUP: SSH, Cherry Pickers, Imperial Walkers
THE THANG: Jog from Flag to Opposite Corner of Lot for some Pain Stations:
10 Reps each per Stations
Tricep Pulls
Curls
Squat Jacks
Hammers
Bent Over Chest Rows
Over Head SB Throws
KB Swings
KB Squats
Flutter Kick w/Chest Press
Shoulder Taps
Reverse Lunges

All stations = 1 Round
After each Round move over to the Side Shuffle vs Skip Lap
Rinse and Repeat
MARY: She was missed !
ANNOUNCEMENTS: Shank w/Stang, Bethel Service, and reminder to read your newsletter !
COT: Always Stays in COT !!!

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Sunshine Bazooka!

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Warmup:
There was one

The thang:
Mosey to church parking lot:
12-min AMRAP
5 burpees
10 pushups
15 lunges
20 air squats
Circle loop

12-min AMRAP
15 sit-ups
15 glute bridges
15 Russian twists
15 Flutter kicks IC
30sec low plank
Run loop

8-min AMRAP
10 dips
10 declined pushups
10 prison squats
10 shoulder taps IC
Run loop

Mosey to COT

Moleskine:
After several pax reminiscing about work, we’ve learned that Mainframe affectionately calls his coworkers sunshine bazookas. IFKYK. 👨🏻‍💻
Slapshot loves burpees (news to no one) and declined pushups. Guy’s got arms of stone and a heart of gold. 🔱
Fishstix is a mover, and a grinder. YHC tried to slow him down by not letting him run 5 miles this morning, but to no avail. 🏃
YHC will be sore by tee time, but an early morning is good for the soul ⛳️
Always a pleasure – Solo

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Bermuda Triangle

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Warmup:
There was one

The thang:
Mosey to corner of Railroad/Confederate
15 pushups

Mosey to Confederate Ave/withers St
5 burpees

Mosey to Withers/Watson at top of hill
15 squats

Mosey to Print Shop
5 pull-ups

Wash, rinse and repeat
Mosey to COT

Moleskine:
Affectionately now named “The Bermuda Triangle”, as YHC doubled back thinking we lost a pax in the gloom. Come to find out YHC was circling around like a doomed plane whilst said pax was already at COT. FWIW, 5 laps equals 3.6 miles.
Always a pleasure – Solo

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A Little of This and a Little of That

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On a brisk morning in the gloom we began by heading to the soccer fields.

Butt Kickers, HIgh Knees, Karaoke, Other direction, NUR.

Mosey to parking lot by playground:

SSH x15, plank, Peter Parker x15, Honey Mooner, Down Dog, Parker Peter x15, Honey Mooner, Down Dog, IW x20

To the playground

10 Pull ups, 20 Merkins, 20 swing knee ups, One Lap around the parking lot, Rinse and Repeat, Rinse and Repeat.

Mosey to parking lot with big island.  Bear Crawl, Crab Walk, Crawl Bear and Walk Crab.  Stopping  3x for AB LAB.

Mosey to side of school:  Peoples Chair (person on each end does 5 burpees and repeat until all have done them), BTW (10 count each person down the wall), rinse and repeat.

At picnic tables and 10 step ups each leg.

It was great getting out to the Ranch.  Seeing some HIM that I don’t regularly see.

Thanks to Mainframe for the opportunity.

 

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SLOW and BURN

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13 at SlowBurn for a warm morning of some Slow and some Burn… if you did it right!

Mosey around parking lot

Warm up

  • Stretch
  • Mountain Climbers
  • Hill Billy Walkers
  • Shoulder taps

Slow – partner lines – split into groups of 3 count off within 1-2-3 or 4 (3 rounds each)

  • Bear crawl / low slow squats
  • Lunge walk / slow Freddie mercury
  • Duck walk/ slow merkins

Burn – 10,9,8….1 – with 3 second break between (lap around parking lot then plank or LBC) – Exercise then lap around the track

  • Side Stratal hops
  • Dips on curb
  • Monkey Humbers
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Tangled Mess

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WARMUP: arriving late (doh) I missed the warm up and when I caught up saw some SSH like activity. I jumped in with apologies for tardiness and kicked off 10x LSS, 20x Merkin, MC & Peter Parker then some runner’s stretching. Distribute resistance bands for leg warm up exercices (not enough to go around, doh), and one-arm rows, and alternate those / jump rope. While untangling the jump ropes I believe it was @band_camp who thankfully took the lead with burpees until untangling completed, if they didn’t get in 20 they got close.
THE THANG: 3 sets of exercise scrawled on crumpled paper one on each of 3 orange cones (why cones? I have no idea, I have a very nice whiteboard collecting dust in my garage, thankfully no one asked):
1: 100 Gas Pumpers, 50 jump rope, run 1/4 mile-ish
2. 25 Hello Dollies, 25 Burpees, 50 Jump Roppe, run 1/4 mile
3. 100 Big Boys, 50 Jump Rope, run 1/4 mile
MARY: 15 H2H, 20 Rosalita, 21 LBC
ANNOUNCEMENTS: lots of 2nd F all over the area next week, a few postponed CSAUPs, too much for my small brain to retain, see slack
COT: Poppins took the lead asking each PAX to give thanks and ask for prayer requests which allowed each man to share more than we usually hear in COT including thanks for 2.0 recovering from potentially life threatening scare & prayers to bring us closer to our Ms and family through the holidays which always bring challenges

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