A4A Dry Run

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WARMUP: IW, SSH, WM
THE THANG: A4A Preview – show on 4/22 to Alcatraz to find out!
MARY: Plank
ANNOUNCEMENTS: Jaeger
COT: We did it
MOLESKIN: YHC really appreciates what Cousin Eddie is doing with ROF and the sharing of testimony. Many of us don’t take the opportunity or are not comfortable or maybe haven’t taken the time to think through what our testimony is. In F3 fashion he is pushing us to grow. I will save the details of my story for an in-person conversation for anyone interested but the 3 lessons I am learning and realizing to have the biggest impact on my acceleration are COMMUNITY, VULNERABILITY & SURRENDER. F3 provides opportunity for each of these – it is up to the Pax to make the choice. I’m happy to walk this journey and learn from each of you.

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Q vs Q at The Ridge

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Well, temperature drops a few degrees and only a few Pax show up for the battle of bells vs bootcamp. A bit of bad timing since another Q vs Q battle was happening down the street between The Fort and The Rock.
We kicked it off with a warm-up by YHC. SSHs, Imperial Walkers, Windmills, Plank Stretches.
Atlas had the first 20 minutes with cones spread out in the parking lot. Exercises (15 reps each) at each cone, back to the middle of the parking lot for 5 burpees. Lots of Kettlebell exercises and burpees. He gave credit to Jekyll for idea.
YHC had the second half. We stayed in the same general area so we could listen to Atlas’ music selection.
Round 1: Bear crawl with merkins at every odd parking space. Sideways crawl around the parking lot island
Round 2: Lunge walk with squats at every odd parking space. Sideways crawl around the parking lot island opposite direct.
Round 3: Crabwalk with LBCs at every odd parking space. Toe taps on curb
Round 4: Inch worm merkins
Round 5 Burpee broad jumps

Back to COT. Great job by everyone. Lots of mumble chatter. As Cohiba mentioned in the video “We are all winners”

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Burpees with Bells

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Surprisingly cool morning here at WEP.

After a brisk 2 mile pre-run with Beaker we gathered Slash and began the workout.

5 minute buy – in

100 HR Merkins However every minute we had to run the hill to the entrance of the parking lot and then back down the hill once the second minute hit and vicea versa until the 5 minutes were up.

WOD: All Exercises are with a Bell. Curls, Merkins, Lunges are split between right and left. (so 25 per side for the Merkins)

30 Tri Extensions
30 Curls
40 Squats
50 Merkins
60 Swings
40 Thrusters
30 Lunges
30 Man- Makers

In addition every 3 minutes we had to run to the top of the hill again and do 3 burpees and run back.

One trip through the WOD got us to 5:57. We did some Mary that included Flutters, Big Boy’s, Hammers and a 1 minute plank to get us to 6:00.

Great workout and great fellowship this morning. We all mentioned how we like these smaller groups from time to time on how it increases accountability and encourages fellowship.

Thanks to Beaker for the opportunity! Until Next time!

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Birdcage is a slacker site Q

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The workout Q was Ringer a slack less Kotter. Birdcage hasn’t done the BB in his place as a good site Q should so I’ll do it to keep BandCamp happy.

Exercise cones were set out in a large loop in the parking lot. KB were left a cones as needed. PAX broke off in two groups. Exercise at the cone as specified on the cone and run to next cone. Repeat until COT.

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Snarky Title!

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WARMUP: mosey to a church parking lot
Do some burpees and some dynamic warmups along with some exercises in cadence.
THE THANG: NUR up the hill to a different church parking lot. Introduce 5/10/15 of big boy sit ups, merkins and squats. Run to other places to do 5/10/15. Hit a record for most churches hit, unofficial of course.
Held AL Gore and did squats in a circle.
Introduced walk like an Egyptian.
Duck walked up Main Street with squats at light poles.
Some more running to churches for more 5/10/15
MARY: Souptonuts led us in some Mary as a warmup for next week’s VQ.
ANNOUNCEMENTS: burpees for bbq round 2. March 2nd 2024.
COT: CSPAN style.

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Almost a 3-way

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WARMUP: Mozy, Side straddle hops, tie fighters
THE THANG: two pain stations set up 50yds apart, two rounds…almost 3. Mozy to tables for step ups and dips
MARY: round robin
ANNOUNCEMENTS: Donations to ship remaining shoes
COT: prayers for Peabody, prayers for Family!

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Almost a 3-way

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WARMUP: Mozy, Side straddle hops, tie fighters
THE THANG: two pain stations set up 50yds apart, two rounds…almost 3. Mozy to tables for step ups and dips
MARY: round robin
ANNOUNCEMENTS: Donations to ship remaining shoes
COT: prayers for Peabody, prayers for Family!

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Full Moon Fever

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WARMUP: My 3rd Q of the month I decided to change it up and run the Category 5 WOD which I learned in Cape Fear in August 2020 after a typical warmup.

THE THANG:
Cat 1 – Merkins
Cat 2 – Merkins, Squats
Cat 3 – Merkins, Squats, LBCs
Cat 4 – Merkins, Squats, LBCs, Lunges
Cat 5 – Merkins, Squats, LBCs, Lunges, Diamond

Thanks for coming along brothers for a full moon workout to start the day.

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