No Naked PAX is a Good Thing!

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5:15am – Welcome, no FNG’s, disclaimer was said. Carry KBs over to fire pit/circle area.

WARMUP:
– Mosey – loop around the parking lot
– 20 SSH, 11 Imperial Walkers, 10 Hillbilly Walkers, 10 Moroccan Night Clubs

THE THANG: 5 Burpees OYO then run across parking lot. 5 Burpees OYO and run back. Pax partner up. Pax1 does exercise while Pax2 runs a lap around the parking lot.

– Merks / Run Lap
– Curls / Run Lap
– Squat Thrusters / Run Lap

5 Burpees then run across lot. 5 Burpees then run back.

– Flutters* / Run Lap
– Box Cutters* / Run Lap
– Hello Dollys* / Run Lap
*holding up KB (or chest press if so inclined)

5 Burpees then run across lot. 5 Burpees then run back.

– LBC’s / Run Lap
– American Hammers / Run Lap
– Bent Rows (or Lawnmowers, alternating) / Run Lap
– KB Swings / Run Lap
– Chest Press / Run Lap

Back to COT. It was 6:02am, I believe.

MARY: None

ANNOUNCEMENTS: Read your newsletter. Lots of 2nd & 3rd F events coming up.

COT: Prayers for Anchorman’s father, for all the prayers unspoken, and for the family of one of our late F3 brothers – Jared Cacciola (F3-Ex Lax) who passed yesterday.

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There’s a hill here?

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I was late. It’s a long story. Happy to tell you any other time

WARMUP: Olaf took the PAX that were on time to the FW parking lot for some stuff that YHC missed
THE THANG: Hustle down the hill and hit the very dark trails. YHCs light is in the other car so it was fun navigating the gloom. No matter. We got to the hill by the GHMS lot and up we went.
At the top bear crawl both ways across the street and 20 4 count flutters with press.
Down the hill and 20 4 count ruck curls and overhead presses. Repeat up and down with same reps.
Bottom of the hill we head back and stop at each bridge.
1. 10x LSS
2. 15x Overhead press
3. 10x Ruck Curl
4. 10x LSS
Then it was time to airport power-walk back to CoT. With the last 300 meters a ruck run to meet up with the STL crew
ANNOUNCEMENTS:
COT:

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Speed Zone Board of Pain

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WARMUP: 1/4 mile
THE THANG: 1 rounds of 10/21/22 reps with a 1/4 mile run in between and a speed zone with 5 alternating modes of transportation
MARY: no
ANNOUNCEMENTS: join us for a spartan in November
COT:

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Freeze warning

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WARMUP: A jog down the hill for some COP. Tesh was shirtless.
THE THANG: after running back to our bells, a four corner AMRAP session ensued. 8 minutes for as many rounds as possible of the following:

Corner 1 – 5 manmakers 10 merkins on the bell 15 swings and 20 tricep extensions

Corner 2 – 5 burpees, 10 goblet squats, 15 swings, 20 curls

Corner 3 – 5 manmakers, 10 lunges, 15 swings, 20 calf raises

Corner 4 – 5 burpees, 10 squats, 15 swings, 20 curls

MARY: had to hustle back at make 0600
ANNOUNCEMENTS: happened
COT: you had to be there.

Thanks 3D for the opportunity. Always an honor to lead.

Cyclops

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D2D FIFA world cup fantasy bracket found raising

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O’right gents here we go. We are 33 days 15 hours and about 40 minutes from the begining of the “Soccer” Futbol FIFA world cup 2022. With this been said I am creating a bracket or fantasy Fútbol competition to collect founds for the D2D fundraising. All the found collect would go to this purposed so even if you don’t have a clue about the biggest sport on the earth, please participate to help is get to our fundraising target.

The cost per participant is $20 and all brackets with your scores in it must be submitted before November 20th at 10am. So you have plenty of time to educate your self and try to win the prize (which has a value of more than $20 for sure) donated by Connextec (YHC company).

Download the spreadsheet and fill all the scores, if you have any questions please text me, call me, or email me.

Submit your brackets to my email listed below. https://docs.google.com/file/d/1jToxa5qCDsre3ck-kJjJfIzoyp24H6fW/edit?filetype=msexcel

Payment can be sent by paypal to maru1024col@gmail.com

Vuvuzela
tel:704-564-9581
Vuvuzela1024@gmail.com

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Cuts like a knife-Get Sharper(Wet Stone&Blade)

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WARMUP:
THE THANG: Re-start Wet Stone and the blade relationship.
The value in the relationship:
1.Makes you better
2.helps someone else.
3.a confidant for life
4.Helping another person is Gods plan for all of us.
5.Life is better not alone
6. gain perspective on the way you see things.

Who to pick as a Wet Stone; Someone who has something you want or like or respect.
1.Paece and happiness
2.a good attitude
3. A good relationship with spouse /God
4.Content with what they have
5.Responsible or dependable
6.A good friend
7.A good leader
8. Great shape

MARY:
ANNOUNCEMENTS:
COT:

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Maximus look-a-like

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WARMUP: windmills, low slow squats, IW
THE THANG: mossy to Anchorage Ln. Each PAX was being held accountable as the instruction was do 50 merkins and run to white mailbox at bottom of hill. You vs you as you can break up the 50 and run the hill as many times as you want. This is not a Dora partner WO. Most ran the hill 2xs, some 3. Next: 75 leg raises and you vs you. Finally 100 LBcs and you vs you. Mossy to parking lot so Fish “half” Stick could go home and crawl back into bed crying of running hills. Mossy to swings for 3 rounds of planks and 15 gas pumps using the swing. Mossy to trail near trash can. Pendulum series. One end 15 merkins, middle 10 leg raises, other end 15 squats. 4 rounds. Mossy to COT for Broga.
MARY: Broga lead by CO
ANNOUNCEMENTS: Skeet shooting, need 9 more to make it happen! Sign Up!!!
COT: FMHS football player and two other football players from PKMS and FMHS JV who got concussions this week in games. PAX to find balance in home/work. Helping PAX get out of ruts.

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Sack of poo

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Ruck 3 1/4 miles at sub 18 minute pace (3 laps around Kingsley)
Stop for 50 step ups and 10 merkins each lap in front of Carolina Ale House.

Of particular note: there are a lot of poo bags in front of LPL. It seems that some of the locals go through the trouble of bagging their dog poo, but just leave the bags around. Perhaps a community cleanup/beer run is in order?

Some Shield lock bros were walking around holding hands. It was adorable.

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Spooky Halloween Dance Party

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Today at the Ballroom, we took the AO name seriously and had a Halloween dance party. All movements were done in cadence with the music. The list of movements were as follows, and the order was totally arbitrary.

Step touch
SSH
Thrillers
Overhead claps with step touch
Hillbilly walkers
Side straddle hops
Jumping lunges
Grave diggers
Imperial walkers
Merkins
LBCs
Squats
Zombie walks
Mountain climbers
Bomb jacks
Shoulder taps
Plank jacks
Speed skaters

As always, I disclaim “anything you say can and will be used against you”. I exercised this statement to throw in some burpees by popular request.

at the call of “aaaand that’s 6 O’clock”, some PAX were surprised that we were already finished.

Playlist available upon request

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ShieldLock Challenge!!!!!

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I’m throwing it down! ShieldLock Challenge

18 mo ago there was a SL challenge and I’m brining it back. Get your ShieldLock and push each other for the month of November.

During the month, we will actually keep score and see which team can do more. The winner, bragging rights and a healthier body and SL bond.

Here’s how it works. Maximum 4 members per team. Each member will track their exercises each day and earn a score for each one. Scoring is as follows:

Running- 1 mi is 3 points. Only full miles count and ROUND DOWN.
Merkins- 10 merkins is 5 points. Only sets of 10. ROUND DOWN. (St. Jude 3000 merkin challenge is out there too if you’re looking for an additional excuse to do merkins)
Pull-ups- 1 pull-up 1 point. 0.5 points of assisted.
Ruck- 1 mi is 1 point. Only full miles count and ROUND DOWN
Ruck Weight- 1 point for every 10 lbs carried.
Bike: 2 mi is 1 pt. Only full miles count and ROUND DOWN.
All AO exercise reps count, but this is really to get you to do more than what you would get at a workout alone.

Watch the newsletter for details, but get your team together and the fund starts 11/1 and ends on 11/30. If you don’t have a SL, just get a team and work together.

Weekly progress reports will be provided. Reporting Form will be created to make submission of records simple. (edited)

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