Category: Block Party

Warmer than Saturday!

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WARMUP:
25 – SSH
10 – Imperial Walkers
10 – Hillbilly Walkers
Plank
5 – Merkins
10 – Big Boy’s
15 – Squats
Mosey to Confederate St. across from the Police Station
5 – Merkins
10 – Big Boy’s
15 – Squats
Mosey down Confederate to intersection of Monroe
5 – Merkins
10 – Big Boy’s
15 – Squats
Mosey to Forrest St. then down to Acadamy St.
THE THANG: 4 Corners with Burpee’s in the middle
Goal: 10 Rounds Counting Down by 2’s
Corner #1 – Merkins
Round One: 20
Round Two: 18
Round Thee: keep counting down
Corner #2 – Mountain Climbers
Corners #3 – Squats
Corners #4 – Big Boy’s
MARY: Band Camp lead for 2 minutes
ANNOUNCEMENTS: D2D, D2D Bar
COT:

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URBAN GOLF

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WARMUP:
SSH x25
Peter Parker x10
Parker Peter x10
Downward Dog
Honeymooner
Imperial Walker x10

Mosey down Academy St, right on Withers St and to the top of hill where my truck was parked with the hell pavers.

THE THANG: 9 Holes of golf
Top of the Hill (Tee Box) Curl the block 18 times and OH press 18 times
Run down the hill and back up the next hill to the Island Green (shovel flag planted) in front of First Baptist Church.
9 Burpees
Run back to the Tee Box and complete the same exercises but in rep counts of 16
Back to the green for 8 burpees
Continue the series decreasing the counts at the tee box by 2 and the green counts by 1 until finished.
I don’t think anyone finished although a couple of guys were on their last round when time ran out. We logged a little of 3 miles moving up and down the hills.

Great work by all and thank you Kermit for the opportunity!!!
No Time for MARY
ANNOUNCEMENTS: Newsletter has it all

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Surprise!!! CakeBoss likes Burpees too🎂

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WARMUP:
Mosey to sidewalk by Little Caesars
11s: Burpees at bottom, Dips at top wall
THE THANG:
3 stations on .70 loop
At each station perform 3 exercises then move to next round
Round 1: x3
5 burpees
10 Merkins
15 squats
Round 2: x3
5 Bombjacks
10 wide Arm Merkins
15 monkey humpers
Round 3: x3
5 Flying Squirrels
10 Diamond Merkins
15 one Leg squat

MARY: backdraft led quick exercise
ANNOUNCEMENTS:

Airborne Christmas Friday 12/16
Christmas Eve convergence
Read Newsletter
COT:

F3 and brotherhood is gift not to be take for granted
The busyness of Christmas we lose the reason of the season and that is that Sky Q sent Jesus on a rescue mission to save us from ourselves and own demise. Be grateful for his mission and love for us

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Coyote Ugly

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WARMUP: side straddle hops, toy soldiers, planks, Michael Phelps, etc
THE THANG: wall work, dips, irkins, derkins, bear crawls, pull ups on a brick wall, mosey to WEP, did series of exercises which included merkins, monkey humpers, bomb jacks, overhead claps, got some more pull ups in at the playground, did some Mary at the amphitheater, ran back and did more wall work, finished with monkey humpers facing main street.

Esso claimed to have seen a COYOTE and the weather was UGLY
MARY: lots of it, it hurt
ANNOUNCEMENTS: Christmas party
COT: prayers all around, accountability

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Things I stole from Tesh

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WARMUP: SSH, IW, HW, Merkin (slow)

THE THANG: https://f3thefort.com/2019/10/24/2019-43-minnow-pond/ Stole this one from Tesh. Thanks for writing the backblast buddy! We made it 4 rounds

MARY: called some yoga at COT, approximately 70 seconds worth

ANNOUNCEMENTS: newsletter is there to be read in your email inbox

COT: practice gratitude like you work on your fitness, CONSISTENTLY

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Broga, Merkins, Pyramids, & More Merkins

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WARMUP: plank, upward dog<>downward dog, variety of merkins, plank jacks, shoulder taps with variety of updog<>downdog mixed in; run to parking lot near WEP: dynamic warmup including buttkicks high knees to soldiers Carioca lunges- 10 merkins after each
THE THANG: pyramid at the playground 1 pull-up-2 merkins-3 big boys (up to multiple of 7 so finished with 7 pull-ups to 14 merkins to 21 big boys)… down the pyramid- 7 chin-ups:14wide arm merkins: 21 flutters down pyramid to 1:2:3 of those
On curb on playground area: 10 burpees, 9 situp-getups, 8 burpees, 7 sit-up-getups… down to one
MARY: mosey back to Veterans park, repeat the plank, merkin, updog<>downdog thing from warmup with a little extra stretching mixed in
ANNOUNCEMENTS: thanksgiving convergence at Ranch!
COT: overarching theme of thankfulness = family and health!
*also important to note- Block Party is located at Veterans Park, not WEP, like it was 2-3 years ago! Been awhile since I’ve posted at BP! Thanks for the opportunity Kermit!

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Almost Hit the Jackpot

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YHC had scheduled a triple 7 Q but we ran short and only got the double 7.

Repeating Hill 7’s

Main Street (Railroad Tracks to Five-Oh)
CDD’s/Lunges

Academy & Withers (to Watson)
Bobby Hurley’s/Burpees

Move to playground
Omaha – not enough time to hit the third group of 7’s.
Bearpees to Finish – made it to 8:32

Lots of Mary was done in between 7’s while picking up the 6. Dark Helmet closed us out with flutters.

Announcements
Read your newsletter
Bucks for Clucks – Santini for more info

Prayers/Praises
Band Camp traveling to the land of country grammar over the weekend for work
Patience as fathers.

NMM
How can we except our kids to learn from us when we don’t practice what we preach?

Punch List out.

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Could’ve been worse

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WARMUP:
31 IC SSH

THE THANG:
Moseyed up the Massey St Hill to the parking lot.
Counted off into 3 groups to engage in a DORA style workout.
50 Merkins, 100 BBs, & 150 squats per pax in your team. As the group completes the exercise, a pax runs down the hill and back. Swap out till all reps are done.

Moseyed over to the parking lot behind Springs Global on McCammon St for another DORA style. Maintaining the same group,
25 half burpees (down to merkin and back up stopping at the squat position as 1 rep), 50 Mike Tyson’s, 100 LBCs. 1 pax from each group runs to the end of the parking lot and back. Swap out till reps are completed.

Headed over to the parking lot with the big wall by Pike for some wall sits and merkins. Lined up on the wall, and from the outside in, each pax would do 10 merkins then back on to the wall. Once we got to the center, repeat going back to the ends.

Headed over to COT to wrap up with 10 burpees OYO

MARY: had a little lamb?
ANNOUNCEMENTS: NEWSLETTER

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Loopy Loops

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WARMUP: SSH, IW, squats, Rebel merkin, MNC
THE THANG: 3 stations were established with 3 exercises at each station all 15 reps.
1st station – Lot next to Loom at the short wall
Exercise Dips, Derkins, Step-ups

2nd Station – Church of God parking lot
Exercise – WAM, Squats, Monkey Humpers

3rd Station – Top of Hill parking Lot
Exercise – CDD, Flutters, Merkins

Circle back to the first station and repeat. The loop was .5 miles. We all got 3 laps in and ended back at station 1 for a shoulder burn. Exercises in cadence.
25 MNC
25 OH Claps
15 CDD
10 Diamond Merkins.

Back to COT for Mary
MARY: Flutters, LBC with Feet at 6”, American Hammer.
ANNOUNCEMENTS: several announcements with events coming up. Make sure to look at the newsletter.
COT: lifted up prayers for healing, illness, family and marriages.

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Orange is the new NC State Red

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WARMUP: mossy to playground for SSH, IW, HW, merkins
THE THANG: Each PAX completed 10 pull-ups then ran the path. For round 1, 15 merkins at each swing. Complete another 10 pull-ups and repeat path with 20 LBCs at each swing. Complete another 10 pull-ups and repeat path with 15 squats. Wrap it up with 10 pull-ups. Not sure Dark Helmet completed pull-ups or proper merkins since he was in the dark the entire time. Slapshot was leader as he’s trying to encourage PSU football team to whip up on that school to the south (No Pusher that doesn’t mean South Carolina) – Ohio State. Maximus wore the new NC State colors orange for his failed bet on them beating Clemson (but the ACC is a basketball conference not football conference 🤷‍♂️). Band camp never stops pushing PAX and Kermit is still in cloud 9 for Tennessee (the real orange) for beating the other school to the south (again, not South Carolina nor Georgia). Bobber even posted and complained that the monkey bars were wet (isn’t he a fisherman? Aren’t they always wet?)
MARY:
ANNOUNCEMENTS: skeet shooting sign ups!! Shower curtain collecting coats
COT: prayers for Shower Curtain continued healing, balance – even better harmony.

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