Keep working

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WARMUP: dynamic and regular warm-up exercises
THE THANG: mosey to hill. 1 at bottom bear crawl up hill 9 at top squats at bottom CDD at top. 2/8, 3/7, you get the picture. Mosey to parking lot. 4 exercises merkins, big boy, mtn climbers, ssh. Start at 22 drop 1 each round work until time runs out we got down to 14. Started at 22 to remeber and think about the average number of veterans that take their life each day.
MARY:
ANNOUNCEMENTS: chili/ cornhole at forest hill church Thursday night. Poker tournament Saturday night in Springfield.
Prayers- marriages, addictions, pray for Solos brother Adam who has 4 daughters at home 1 is newborn and he has to prepare to deploy right after Christmas. He is in the Army.
COT:

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Leg Day is the Best Day

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Warm Up
SSH
NUR
Merkins
NUR
Imperial Walker
NUR

Track time

10 squats
200 meters
10 lunges
200 meters
X 4
Bulgarian split squats waiting for 6
10 single leg squats
200 meters
10 reverse lunges
200 meters
X4
Calf raises waiting on 6

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What’s your 5k pace?

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WARMUP: Mosey to the School
THE THANG: alternate loops. Short loop at 5k pace, long loop at normal pace. After each loop 10 Merkins, 15 Dips, 10 Step Ups, 20 LBCs
MARY:
ANNOUNCEMENTS: Read your Newsletter
COT: Prayers were spoken and unspoken.

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178 Year Anniversary of The Naval Academy

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It was a cool crisp morning in the Fort but fear not, the mumble chatter kept us warm.

Quick warm up and we mosey 10 feet over to the field behind the AO.

Gave a quick history of the founding of the US Naval Academy by historian, educator, and secretary of The Navy George Bancroft. It was founded on 10/10/1845 in Annapolis Maryland to improve unsatisfactory methods of instructing midshipmen.

Thang:
10 Burpees (October)/10 Flutter (10th Day)/18 Squats & 45 Monkey Humpers (year of pain). Mode of transportation was a Yog (Soft J).

We did:

– 80 Burpees
– 60 Flutters
– 72 Squats
– 90 Monkey Humpers

Moseyed across the street to the hill of pain for some 7’s with a bear crawl as the mode of transportation.

– 6 Kraken Burpees
– 1 V-Up

Back to COT for announcements, prayers, and praises.

-JWOW

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Shield Lock, not Shield Walk

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WARMUP: Wooden Leg: SSH, fastest windmills ever, cherry picker aka tappy taps, imperial walkers
THE THANG: Barkley: 25 split squats each leg, run, 25 step ups 25 squats, run, incline and 25 decline merkins, run.
Lighthouse: Mozy to the light posts, attempted Indian run but not everyone cooperated, 1st post, 25 merkins, 2nd post, 25 squats, 3rd post, 25 big boys repeat
Rebound: Mozy to wall by playground for partner Dora 100 Merkins while partner did wall sits followed by 100 squats while partner did shoulder taps. Slowly back to COT with a little wisdom shared by Long Duck
MARY: Long Duck called American Hammers and Heels to Heaven
ANNOUNCEMENTS: Poker Fundraiser, upcoming Q’s, read your newsletter
COT: New career, being good to your M

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Tuesday Morning Fun Time!

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Warm-up:
• Side straddle hops
• Cherry Pickers
• Moroccan night-clubs
• Merkins
• Hold position for down dog
• Honeymooners
• Right side plank
• Left side plank

• Mosey with sandbag and circle up. Sandbag rotates and the PAX does clean n jerks.
• 2 min burpees
• 2 min big bois
• 2 min squats
• 2 min peter parkers
• 2 min merkins
• 2 min imperial walkers
• MOSEY TO THE WALL
• Handstand against wall and do 5 HSPU (or hold for 30 sec)
• One at a time, run out and do 3 of your finest burpees
• PARTNER DORA (run around light poles – 20 min)
• 100 Merkins
• 200 Squats
• 300 Flutter
400 Calf raises

ANNOUNCEMENTS: Nessie at Lake Wylie 10/21

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STL

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WARMUP: Mosey to Bank. 5 burpees OYO, 24 SSH, Mosey to Brayden
THE THANG: Brayden Loops. Start with 5 burpees. 10 Squats, 15 flutters, double count, half way through loop 10 merkins, finish loop. Rinse and repeat until time. 4 miles
MARY:
ANNOUNCEMENTS:
COT:

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12 Bottles of Suck

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Mosey to Gold Hill Middle flag
Warm up
SSH
Low Slow Squat
Windmill
Mountain Climbers

12 Bottles of Suck
12 8-counts
12 Squat Jacks (Little Man in the Woods)
12 Diamond Merkins
12 Box Cutters
Run Gold Hill front parking loop

Stop at 6:05 to mosey back to flag for Mary…

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Adopt-A-Highway Last Call

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October 21st: The last Litter pickup has been scheduled.

745am – Meet at Harris Street Park ( adjacent to Jackson St )

8:00 am Departure with a 9:30 am goal for Completion.

All Supplies provided.  We could use a min of 10-12 Pax (and/or Ms, 2.0s or FNGs)

We will split into 2 groups with one group heading north on US21 to Peachstand & back.  The other group will head South on US 21 to Sutton Rd ( Circle K) and back.  One mile out and one mile back.  The Southern trek is approximately two-tenths longer than the northern trek (full disclosure).

Fogerty will supply bags, reflective vests, gloves, pick-up sticks, and safety glasses.  Please wear comfortable clothing and shoes that are appropriate for the event ( no open-toe shoes).

F3 will also be continuing this community service event for the next 2 years!  Plenty of time to partake if this event does not align with your schedule.

Community Service Opportunity for Pax, Friends, and Family.

Please text or DM, Fogerty with questions, concerns, or suggestions.  We are planning to put out a 2024 service calendar for  Adopt-a-Highway with all the 2024 dates scheduled for this community service opportunity.

Thank you for your continued support and encouragement.

 

 

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