Category: 1st f

Lazarus – 12DEC2024

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Always a good day at the Laz. Opportunity abounds and we took full advantage.

WARMUP:
Usual warm-up type stuff. Windmills, merkins, that kind of stuff…

THE THANG:
First we pulled up behind the Greek place for a <@U01FDRQSQG3> and <@U0603USPHAS> favorite, some chair work. These freaking chairs weigh at least 55-60 pounds. And they’re awkward. Terrible. Did some overhead presses, maybe something else… I don’t really remember.

Then we ran it down to the parking deck at Red Ventures. Stopped at some light poles on the way down. Ran up and down the deck and the stairs and such. It was a real nice time.

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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Hot coffee in the throne room

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WARMUP: 30 minutes, not enough time… Go straight into beating
THE THANG:
1st-F:
Some of these in cadence
 
On the twelfth day of Christmas, the Nation gave to me…
12 Low Slow SquatCHes,
11 Hello Dollies,
10 twisting lunges,
9 Staggered Chain-Kins,
8 big-boy sit-ups,
7 Dying Cockroaches
6 mountain climbers,
FIIIVE BLAZING BUR-PEES!
4 plank Jacks,
3 Chain Press Flutters,
2 CHickle-Pounders,
And a short sprint at breakneck speed!

3rd-F
Contextual Prompt (sent prior to the meeting): “Think about an area in your life where you feel like you’re preparing or clearing the way for something greater. What are you doing to prepare? What roadblocks might need removal, and why?

MARY: no chicks
ANNOUNCEMENTS: flag hand off Saturday, Christmas Eve, convergence/run at the yard
Read your newsletter
COT: fifth core principal… Expanded into 30 minutes!

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Bearded Wonder Takes On The Pond

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NASA asked me to Q Minnow Pond about a month ago and I accepted forgetting that I had Lake Haigler 12 hour 2 days afterwards. The plan was to take the Minnows to the trails and get some miles there but that will have to wait for another time to do that. It had rained the night before and there were a lot of leaves on the trails. Didn’t want someone to do a Superman like Dark Helmet did last time I Q’d here.

Took the fellas to Harris Street Park and as Strava describes it Harris Street Hell Hills. It’s almost a mile to the park from Veterans Park so keep that in mind for future Q’s.

We did hill repeats each way with 10 hand release merkins at the middle, 10 monkey Humpers at top of one side Harris Street and 10 Sumo Squats at Harris/21 Hill. Most got close to 4 miles total.

Had a group of guys carrying around fancy book bags filled with styrofoam peanuts and a few had actual weights in them. Maximus,Rebound,Dark Helmet,Farmers Only,Spider-Man, Crystal Lake, Wooden Leg and Anchorman all rucked I’ll let you decide who had peanuts and who had weight.

,

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A Hilly Situation

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WARMUP: None
THE THANG: walk around WEP to Harris St, take a right down the hill, at the bottom the man with the bag starts walking backwards up the hill. Switched halfway, then back around WEP, around the loop back towards COT, finish with another round of klaw up Massey St. hill.
MARY:
ANNOUNCEMENTS:
COT:

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Lazarus

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Stretch, Running, Pain-station, Tire roll & 1Merkin
WARMUP: Stretching, Running,
THE THANG:
<@U0603USPHAS> brought the car in HOT :hot_face: to start our F3 workout.

Had four F3 members from the Waxhaw region. Mad Dog, Hot Yoga, Bottle Cap, and C3P0

<@U01FDRQSQG3> kept <@U063F72E8M9> on the move with his extremely fast pace!

<@U07E0KTT4BV> and <@U07BZNU2HDH> stepped up with the tire :wheel: push followed by a Merkin. Strong work fellas

MARY: Team work and strong running
ANNOUNCEMENTS: praise and prayers around the circle :o:
COT: <@U063F72E8M9> led us out with a prayer

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To the Light Pole, To The Wall

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WARMUP:
Short mosey, found Bonsai, did some warm uppy things
THE THANG:
Mosey to the half wall.
Mosey to the wall:
– 8 burpees at the parking spaces
– Over the wall
– 1 Donkey Kick
– Over the wall
– Continue the series 7/2, 6/3, etc.

Mosey to the light poles:
Obtain a rock. Everyone apparently expected judgement, because everyone grabbed an acceptably large rock to start.

– 10 Bentover Rows with your rock
– 10 curl and directly into an OH Press with your rock
– Run to the first light pole – 5 merkins
– Run back to the rocks and complete the exercises again.
– Run to the first pole – 5 merkins, run to the second pole 5 merkins
– Run back to the rocks.
– Keep going based on time available. I think we got to pole 6
MARY:
We had 5 minutes and went around the circle calling exercises until time ran out.

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2 stations in the mist

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WARMUP: SSHs, Cherry Pickers, Merkins, Windmills, Chatter.

THE THANG:
– mosey round to find cover
– 2 alternating stations with pyramid format at each of 10,20,30,20,10 and mosey in between each station
– Station 1:
– 10 burpees
– 20 merkins
– 30 squats
– 20 shoulder taps
– 10 CDDs
– Station 2:
– 10 big boys
– 20 leg lifts
– 30 flutters
– 20 LBCs
– 10 Freddy Mercurys

MARY: Didn’t show

ANNOUNCEMENTS: Lots going on. Trash pickup. Christmas party. 4k run for CRI. Comedy night at Sweetwaters coming with proceeds going to CRI (see <@U01FDRQSQG3>). Pizza social at Emilios next Thurs (<@U061P7HUFRR> buying first couple pies!). Next Bethel shelter will be first Thurs in Dec.

COT: We all learned that teenagers throw away silverware/utensils. I’m baffled and scared. Many family related things on our hearts; support each other through these holidays!

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The Short Hand

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WARMUP:
Side straddle hops, Windmill, Frankensteins, Murkins
THE THANG:
Set one: 3X Bear Crawl up hill, look at stars walk down hill
Down Hill – 20 – Lunges
Up Hill – 20 – Squat
Down Hill – 20 – Diamond
Up Hill – 20 – Carolina Dry Dock
Partner
Round 1 – 100 – Earl Fonda (right side)
Round 1 – 100 – Earl Fonda (Left Side)
Round 2 – 150 – Flutter Kicks
MARY: Plank and gratitude sharing moment
ANNOUNCEMENTS: Newsletter
COT:

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