MLK Tribute

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5 men showed up at The Yard on a cold ,breezy morning. Warm-ups started at the basketball courts with SSHs, Windmills, Imperial Walkers, Squats, and MNCs.
Next, we honored MLK with 15 burpees for his age when he entered college. He was only 39 years old when he passed away. I read his heart was in the condition of a 60 year old, mostly due to stress (he was also a smoker). Next, we moseyed to the back parking lot for a round of DORA (Merkins, Squats, LBCs). More MLK facts, over 700 streets, parks are named after this great man. He also made over 1500 speeches over his lifetime. Back to the basketball courts, dips on the wall, lunge walk to the basketball goal, reverse lunge walk to the foul line for 10 Bobby Hurleys (NC State graduate according to Boogie Down). We completed three round before time was up.
Back to COT.
MLK was an amazing man. We each have an opportunity to make an impact in this world, more importantly, in our community. We just need to take a step forward and act.

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Cardinal Run

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WARMUP: Pledge @ 5:15
THE THANG: Ran a figure 8 route with a pain station in the middle to honor Cardinal. 1/2 mile fast pace then slowed down the second half.
Round 1:
5 Burpees, 10 Big Boys, 15 Heels to Heaven
Round 2:
5 Burpees, 10 LBC’s, 15 Mt. Climbers
Round 3:
5 Burpees, 10 Squats, 15 Freedy Mercury’s
(Rinse & Repeat)
MARY: Band Camp took us out with some flutters
ANNOUNCEMENTS: read the news letter
COT:

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ENTRE NOUS

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WARMUP:
Walk to the NAFO football field/track.

THE THANG:
Sawdust and I found a spot on the track near the entrance from the road for the 1st half of the workout which was Broga. We started with some whole body stretching and then worked through all of the basic poses I learned from F3 yoga master, Sasquatch. We took a couple fellowship-paced laps around the field and then finished off with SSH’s, windmills, and some upper body and core strength training.

COT: Prayers for ST’s son’s girlfriend’s’ father who died suddenly on Tuesday.

ANNOUNCEMENTS: Dam2Dam. Read your newsletter.

NAKED MAN MOLESKIN
As 5:13 rolled around and I saw no cars, I thought, well, after 10 years and numerous Q’s, I’m finally getting stood up – hahahaha. I was OK with it because I had never led Broga before and thought it would be good to practice alone. Anyway, I saw some headlights approach, and then it was Whoo Hoo! – my streak is still alive!
I’ve only seen Sawdust at a handful of workouts (most recently at Wed’s Ring of Fire here) so we took this opportunity to get to know each other better. It was a morning well spent working on my yoga and making a new friend. Entre Nous is another Rush reference (RIP Neil Peart).

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Tour De Bushwood

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WARMUP: Indian run around CRHS, back of the line performs 3 burpees before sprinting to the front of the line. Bobber’s choice to wear a 20# vest was quickly in question.
THE THANG: Two parts
FIRST: Four level block wall by the tennis courts were used to do 5 box jumps, 5 derkins per level for one set, the second was 5 step ups each leg followed by irkins. Third set was box jumps.

SECOND: Since it was 1/11, 11’s was the name of the game for the second part of the workout. The route was the bottom of the hill next to the football stadium up to the midway point (garage area). Burpees at the bottom and bomb jacks at the top.
MARY: No time for mary!
ANNOUNCEMENTS: Blood drive Thursday, and prayers for the family of a man in Waterside that passed away with small children.
COT:

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Cardinal Tribute

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WARMUP:
During warmup I asked Pax to remain quite and think about Cardinals family. I also asked them to think about their legacy. How will they be remembered when they are no longer here?

SSH
Tempo Merkins
Flutter Kicks
Lil baby arm circles / reverse
Hallelujahs
Cherry Pickers
Samson hold

THE THANG:

5 each exercise and then run a lap. Repeat each set before moving to the next set

Burpees
Big Boys
Heels to Heaven

10 each – burpees
LBC
Mtn climbers

15 each – burpees
Squats
Freddy Mercuries

20 – burpees
Squats
LBC

Decided to forgo the second round of 20’s and moved to the wall for 4 rounds of 20 second wall sits and 5 burpees.

Total 100 burpees

MARY:
ANNOUNCEMENTS:
COT:

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21s have short term memories

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WARMUP:
SSH
Windmill
Low slow squats
Lil baby arm circles

THE THANG:
21s merkins and squats
Started at bottom of hill by light poles. Ran up hill to next light pole between sets. At 11 we turned around

For those who don’t know 21s, you start with 1 merkin and 1 squat. Work your way up to 21 each.

Pax were to fast so I had to make some stuff up on the fly to fill last 10 minutes.

Each pax grabbed a rock of medium size. Some pax don’t listen very well and they had to change.

Start on your back with rock at your waist. Arms extended. Raise rock over your head and touch it to the ground – 10

Toe touches – 10

Repeat those exercises with rep count of 8

Move up toward school to do some abs and 10 more merkins and squats.

Total of 240 merkins and squats for the day.
MARY:
ANNOUNCEMENTS:
COT:

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Fun at Model A Brewery

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THE THANG:
Total Miles: 3.5 for YHC, I think @badlands had more but I’m not quite sure.

Jog to First Horizons Bank.
15 burpees
Jog to Model A
15 Big Boy Situps
Rinse and repeat
Most got in 3 circuits
Job back for COT
COT:
I ended with a prayer from my pastor, slightly modified for F3.

I am thankful for…..
…the Gospel that defines me
…the Son who rescued me
…the Father who pursues me
…the Spirit who inhabits me
…the F3 PAX that surrounds me
…the Scripture that shapes me
…the future that awaits me
…the obstacles that mature me

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Long Drive

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WARMUP: The warmup was a slow mousey around the parking area….we did Windmills, Hillbilly Walkers, Imperial Walkers and Morrocan Nighclubs.
THE THANG: We did 8 exercises 5 SQUATS,10 LUNGES,15 MERKIN W/PLANKJACKS,20 BIG BOYS, 25. SHOULDER TAPS, 30 AMERICAN HAMMERS, 35 MTN CLIMBERS AND 40 SSH
We did the first exercise the count was 5 then ran a lap around the parking lot, then repeat the exercise before and continue down the list in increments of 5 until you completed the list and rinse and repeat. Thank you to Slapshot for giving me the opportunity to lead and for giving great directions to the AO in the best hype video out there.
MARY: no Mary
ANNOUNCEMENTS: Dam to Dam Bar 10k
COT: We prayed for safe travels and family

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Buckets of pain

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Three buckets full of pain suggestions were spread out over .25 mile to get in some running as well.

Three groups moseyed around agonizing over what they would draw from the buckets, with one bucket containing only burpee counts.

Breaking into groups gives us a great chance for fellowship, perhaps with guys we see all the time, but may not know very well. Thanks @weezer for the opportunity. ASSASSIN 🔫

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Honoring Cardinal

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Today we honored a fallen Pax out of F3Knoxville, Cardinal.
Did his VQ, warm up and all minus the last 40 burpees. Headed out for a 25 min ruck around Kingsley

COT: life’s unpredictable, live each day to your best.

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