Butterflies 🦋 & bidets 🚽

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WARMUP: broga…I crushed it and didn’t use my sissy yoga mat which I guess is now frowned upon. Who knows but the stretching was wonderful.
THE THANG: short run Dora…about 50 yard run way down in the elementary parking lot. Partner up for 100 diamond merkins, 200 lunges, 300 double count flutters.

Headed over to the hill for 7s. Hand release merkins at the bottom, half way up the hill for CDD. Before we started, YHC asked how to balance servant leadership with frustration with patience with a little bit of perspective.

After 7s we headed to the pull up bars with under 5 min remaining.
– 1 pull-up, dangle for 10 seconds, then
– 2 pull-ups, dangle for 20 seconds, then
– 3 pull-ups, dangle for 30 seconds, then
-4 pull-ups, dangle for 40 seconds…
Body wash won and made it to 4 and 40! He gets to continue being site Q!
MARY: not today
ANNOUNCEMENTS: newsletter, Columbia 10 year, trash pick up, men’s shelter
COT: health, anniversary (BD!!), upcoming star course guys

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Band Camp Tabata Kettle Bell WO

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WARMUP: Started the Motivator, but Pax were unruly and we stopped after 5.
THE THANG:
Tabata 40/20
Performed 2 rounds of each row below before moving to the next exercises.
Burpee jump over / over shoulder toss
Chest press / overheads
Squats with sandbag / deadlift
Curls / triceps
Lawn mower / upright rows
Swings / front pat raises
LBC / leg raises
Bulgarian Split Squats / Calf raises

Since we didn’t finish the rest of the motivator we had about 5 minutes left so we finished with the following

2 Broadway Burpees – ask BOB and training wheels
10 curls
10 squats

Repeat until 6:00

MARY:
ANNOUNCEMENTS:
COT:

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Coneheads

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WARMUP: Various Usuals

THE THANG: 12 Cones of different exercises and counts. Repeats with different transportation modes. Lots of complaints that felt the SlowBurn

MARY: Stretching

ANNOUNCEMENTS: Nov 11 Charity Shoot, Nov 18 Bourbon tasting

COT: Praises for each other

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Hurricane-Pain

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WARMUP: stretches
THE THANG: Two rounds of 10 pain station count down with hill repeats in between
1-100 merks
2-90 squats
3- 80 seal Jacks
4-70 plank jacks
5-60 lunges
6-50 shoukder taps
7-40 LBCS
8-30 Peter parks
9-20 monkey jumpers
10–10 burps
Repeat until time expired.
Solid hour of effort!
MARY:
ANNOUNCEMENTS:
COT:

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Deck of Awesomeness

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WARMUP:
Mosey to FM Church of God…SSH, Low slow squats, seal jacks and Moroccan nightclubs. Mosey to FM Baptist rear parking lot.

THE THANG:
Deck of cards: Hearts = Merkin. Spades = BBSU. Diamonds = Lunge. Clubs = Crab cakes. Joker = 15 burpees. 2s = Lap around parking lot. PAX made it through 90% of the deck before DOAH decided to “help” by selecting new cards for the remainder of the WO. As punishment for DOAH’s “help,” we pivoted to 7’s on the Withers St hill. Jump Squats at the bottom and merkins at the top.

ANNOUNCEMENTS: Many options for community leadership coming up in the next few months.

COT:

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Stockade STL style

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WARMUP: light mosey to Hubert graham
THE THANG: 11’s with merkins and squats. Covered 4-4.5 miles, 400’+ of elevation gain
MARY: N/A
ANNOUNCEMENTS:
COT: Prayers from @sugarbug for a local high school football injured in last nights game and prayers for @davinci father as he heals from an ass whopping from his mother

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Hills & Thrills

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WARMUP: run to starting point – Academy & Monroe by churches
THE THANG: 4 street hill repeats with pain stations station 1) 20 Merks 20 squats 20 seal jacks
Station 2) 10 burps 10 shoulder taps 10 Peter Parker’s
Station 3) 30 plank jacks 30 sumo squats 30 lbc’s
Station 4) 15 monkey jumpers 15 big boy sit-up 15 calf raises

MARY: flutters
ANNOUNCEMENTS: spartin beast November 19th
COT: check

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Are you Tony Hawk?

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WARMUP:
– 30-something SSHs
– Dynamic stretching on soccer field
– Discussion about the origins of my F3 name and the fact that a kid at Inizios really REALLY thought I was Tony Hawk – lol
– The F3 Name conversation spilled over to some of the other PAX present…Change Order expressed grievance over being picked on because of his career, Kermit apparently really likes broad jumps – I don’t know 🤷‍♂️

THE THANG:
A tour of the campus was the basic premise:
– Mosey to the athletic entrance: Lunges walks/reverse lunge walks w/ assorted exercises in between (bomb jacks, big boy sit-ups, monkey humpers, etc.) between light poles
– Mosey to bus loop: Merkin train (1 merkin and walk your hands 3 “steps” to the right) down one side of the curb
– Wall sits alternating with BTTW x3
– Merkin train part 2
– Mosey to the playground: 1 pull up, 2 chin ups, 1 Kraken Burpee, 10 knees to chest on the swings x 3
– Mosey to back of school for assorted stupidity (maktar jais on the wall, bear crawls, calf raises up the steps, broad jumps, more lunge walks)
– Mosey to front of middle school at top of car rider loop: 11s with big boy sit-ups at bottom of hill and burpees at top – completed 1/10, 2/9, and 3/8
– “Catch me if you can” sprint back to COT

MARY: 4 min of PAX favorites

ANNOUNCEMENTS: Charity Shoot and Bourbon Tasting coming soon
COT: Kermit took us out!

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Hill suicides

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WARMUP:
– SSH, Cherry picker, wind mill
THE THANG:
– hill suicides with 5 stations uphill with increasing rep count 10/20/30/40/50 reps at each station. Total of 4 exercises. Timer running in background, every 5 min do 1 min of burpees, then continue with suicides.
MARY:
– Sally with squats
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Boys in Toyland

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WARMUP: We did some stuff around the SF then crossed the street to find better pavement and church cameras for Monkey Humpers

THE THANG: We moseyed behind the church where the pax found a stack of toys and chalk. Each pax picked a partner and together they picked a toy and then set up a station with an exercise. Partner 1 did the exercise while Partner 2 ran a short loop. Flapjack. Then move to next station with Partner. After completing all stations, we changed partners and stations, made up new exercises and repeated the cycle.

MARY: We split Mary between the back lot and the SF lot. Cousin Eddie earned his War Baby label for the morning by pushing the pax a little extra with BBSU x20 as we closed out.

ANNOUNCEMENTS: Trash pick up Sat, clown car Sat for COLA 10yr, CPR training Sat

COT: The open-ended weinke today was aimed at sparking some creativity among the pax and inspiring potential Site Qs. Our 4th core principle is “peer led in a rotating fashion” and that applies to Site Qs as well as to workout Qs. I look forward to the day when I’ll take a Shovel Flag once again. Our Site Qs lead right on the front lines — it’s not easy…and that’s why it’s so important and so fulfilling!!!

Thanks to Dojo for his leadership and the opportunity to carry The flag this am!

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