Make Wednesday Matter

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THE THANG: we ran to WEP, out the trail in backside to Harris, right turn on Jackson back to 160 and back home. some added distance. all got better!
COT: yes!

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Arms and Run

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WARMUP: SSH, Merkins
THE THANG: 3 stations Arms concentration.
Station 1 at the top of the hill of Massey, 25 Merkins
Station 2 at back parking lot of Pike Eng, 35 yard Bear Crawl.
Station 3 at tye WEP playground, 10 pull ups.
Run back to Massey through 160 to complete a 0.75 mile loop.
Rinse and repeat.
Total of 3 to 4 miles with the exercises.
MARY:
ANNOUNCEMENTS: D2D Bar package pick up on Saturday at Amor between 2 and 6PM. CSAP coming up by March.
COT: prayers for families.

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Sharknadoish

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WARMUP: SSH, cherry pickers, Moroccan night clubs. Mosey to front of school for some merkins- mosey a little more
THE THANG: 10 burpees, run up hill to rock and back
20 big boys, run up hill to rock and back
20 hand release merkins, run up hill to rock and back
20 squats, run up hill to rock and back
20 Carolina dry docks, run up hill to rock and back
Repeat until we head back
Most got atleast 3 rounds through
MARY: burpees ,flutters ,American hammers
ANNOUNCEMENTS: dam2dam packet pick up and read your newsletters
COT:

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Work at The Horn

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5 at The Horn. Warm up lap around the carpool circle. Circle up for SSHs, Imperial Walkers, Windmills, Squats, and arm circles.
Next, mosey to the wall in the back parking lot. Dora (merkins, squats, LBCs) , partner 1 performed exercises while partner 2 ran to wall and performed 2 muscle ups. Quick break to discuss Word of the Year.
Next, moseyed to the front of the school. Using the parking spaces, we lunged walked the length of the lot, stopping at every other line for 10 squats. Repeat but replaced exercises with crawl bear and Carolina Dry Docks.
Finished up with a mosey back to COT stopping at every other light pole for a exercise.
Prayers for the schools, job opportunities, and travel.

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There’s a Christmas tree over there?

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WARMUP: Light warmup at the AO.
THE THANG: Moseyed to the rear Church of God parking lot where a lighted Christmas tree was setup and decorated. Pax took turns removing bulbs that had numbers on them. Each number was associated with a sheet with a list of exercises. After each completion of exercises, a run up stairs or to the end of the parking lot.
MARY: N/A
ANNOUNCEMENTS: All of them.
COT: Shared “stuff.” Prayed out.

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A German, Mormon, Cuban, & The Wizard of Oz

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WARMUP: Suggested stretching and warmup prior to start. No warmup, was feeling spicy.

THE THANG: The objective, soak up an hour with mileage and quality mumble-chatter.

– Run WEP track, 5 burpees at each swing set, plank at atrium.

– Run to parking lot wall in front of Pharmacy. Omaha, decided on a Webb that consisted of muscle ups, followed by alternating heels up to wall ledge, then a merkin. Went up to 5 and 20, plenty.

– Ran to Loom parking lot; 5/10/15 merkin,irkin,derkin followed by broad jumps, rinse and repeat.

– Ran to intersection of of academy and withers. 4 corners: up to Baptist church parking lot, forest st, up the hill, back to loom. 5/10/15 shoulder tap, squats, mtn climber w 3 burpees at intersection.

– Right on schedule, ran to WEP playground for 7s, pull-ups w/ jump squats. Pointed to stranger as our jump squat location, more or less at 4th tree, debate ensued and we were off. Couple rounds in, @darkhelmet and @toto shared words of affection.

With time surprisingly left, decided to go with a quarter pounder.

– 5 trees more or less 25 years apart. Suicides reps of 25/50/75/100. Thinking quickly called shoulder taps, mtn climbers, Freddie mercuries, and calf raises.

– back to COT for Mary

COT: Shared praise on patience, you’re either going in, in the middle, or coming out of something , trust in God during every season, it won’t last forever.

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Cardio & A Little Failure

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WARMUP: Run to the bottom of the first hill on Hubert Graham.
Wind Mills, Low Slow Squats, More Wind Mills
10 Burpees
THE THANG:
NUR 1/2 way back up the hill
Fixed Leg Lunges x 10ea leg
Run back down for 100 Calf Raises
NUR 1/2 way back up
Dips on the guardrail until failure. BTW, Senator took charity on the rest of us and stopped once we failed but he had some left. So, as a group, we did more.
Run around the back of the school to the parking lot on the far right side.
Bear crawl from island to island with 10 Diamond Merkins every other parking space line.
Mike Tysons on the curb until failure.
Crawl bear back to the starting point with 10 Mountain Climbers every other line.
Sprint to the entrance of the playground, 5 Burpees, sprint back. As I mentioned to the PAX, this is where I almost splashed, at my own Q.
LBC’s to failure.
This is where I had a moment of transparency with the PAX. You see, if I were here by myself, I would have absolutely quit on myself and not done what I had written down. I told the PAX what was written and with that spoken, we did it and it wasn’t that bad. We sprinted (or ran) back to the playground entrance.
Sucking wind, we did a long set of heels to Heaven but the legs never came down.
Run to the front lot for a set of suicides with a few Burpees at the end for good measure.

MARY: Performed throughout.
ANNOUNCEMENTS: D2DB…quit delaying and sign up. Tell your friends, too.
COT: It happened.

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Bushwood Zipper

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WARMUP: Short mosey around the south end of the parking lot then circle up for the following:
10 ea
* SSH
* WM
* IW
* MNC
* Strawberry pickers
Then on to the main event
THE THANG:
Bushwood zipper. No field trip anywhere. Start right where we finished warmups. Borrowed a theme from Minnow Pond – the zipper. Do a set of exercises, then run down the entire length of a parking aisle to the end, then repeat set of exercises, then run down the entire length of the next parking aisle. Repeat until we covered the entire parking lot.
Exercises:
5 burpees
10 box cutters
15 merkins
20 mountain climbers (2ct)
Overall about a mile running and 50 burpees, 100 box cutters, 150 merkins, 200 mountain climbers (2ct)

Next, partner up for a Dora of
100 LBCs
200 squats
300 flutters (2ct)
Runner did a loop that was approx 200-300m.
We all finished everything, so we did an Indian Run back to COT just in time to meet up with the gear guys from Snake Pit.

MARY: 3D led about a minute or so of ab-lab.

ANNOUNCEMENTS:
– A LOT going on, read the newsletter and get involved!

Thanks for the opportunity to lead East of the Peach Stand! Well worth the drive. Great AO.

God bless and SYITG,
NASA

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Progress over Perfection

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It was a nice warm morning at ROF where we had 4…yes 4 FNG’s

Warmup

Since tomorrow would’ve been my grandmothers 103’rd birthday we went ahead and did 103 burpees.

12 Burpees on EMOM for 8 minutes + 7 more for 103

At ROF Cousin Eddie is asking us to bring our story/challenges to our Q’s so I incorporated my story into the workout. First was laying the groundwork with what I struggle with.

Testimony:

Ten years ago on paper I was “good”. Had a great job, house, finishing my MBA and my first child was born. Underneath though, I was far from good. I constantly doubted myself, truth be told I didn’t like myself. While I had family and some friends I didn’t have “friends” not like F3. In a word, even though I was surrounded by ppl in a lot of ways I was alone. When stress came, and it did, I wasn’t equipped physically, mentally, or spiritually to deal with it. I didn’t have the positive outlets I needed. So I did the wrong things. I kept it inside, I ate or drank and escaped into lazy excuses. Long story short, I was at least 50-60lbs heavier then compared to what I am now. My first 5 K I finished around 40 minutes. So one day I made the call to get help. I made the call to talk to a therapist. It wasn’t an easy thing to admit but I needed it. Making that call was one of the best decisions of my life. It was the very start of me being able to turn my physical, mental, and spiritual health around. But a lot like a rock just starting to go downhill……that journey didn’t accelerate until about 4 years ago when I joined up with F3.

The doubts still remain….I weigh myself multiple times a day. It’s sounds dumb and unnecessary but it’s just how I check myself. For work I make it a point to be the first to log on/show up on my team each day. For faith I have my SL to continue to inspire me and give me perspective. I can say I am better now than I was….but that journey continues, there’s always a hill to climb and it’ll never end.

So With that, I incorporated 5 sayings/rules that have helped me along the way with different exercises.

Progress over Perfection
4 minutes Tabata Flutters /Lbcs Each Minute increase your total rep count. Push yourselves
Any Great thing isn’t accomplished alone
Bear Crawl Web 1 merkin to 4 bear crawl steps. All the way to 10-40. This was on the Football Field.
Anything worth doing is going to be hard.
25 HR Merkins Sprint down to the opposite Goal line
15 HR Merkins Sprint down to the opposite Goal Line
15 HR Merkins Sprint down to the opposite Goal Line
15 HR Merkins Sprint down to the opposite Goal Line
Occham’s Razor – the simplest explanation/solution is usually the right one
Sprint to the 50 Do 10 Burpees
Sprint to the Goal Line and do 10 burpees
Staring at a hill….doesn’t make it smaller or easier.
Run to the top of the hill by the entrance and do 5 Merkins and 5 LBCS at the top of the hill. Run back down to the bottom and repeat running all the way to COT.

With 10 seconds left I let the Pax know how much I’m thankful for them and that I love them………then I asked them for 5 more burpees.

Honored to lead and to share!

Thank you all!

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Is that a POLAR jockstrap?

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WARMUP: some stuff
THE THANG:
Everyone took a station. AMRAP while one person carried the sandbag out and back
Timer – Sandbag carry
Flutters with keg press
Curls
LBCs
Squat thrusters
Triceps or skull crushers
American hammers
Rows

MARY:
Hip flexors and some ab stuff
ANNOUNCEMENTS:
COT:

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