WARMUP: yes
THE THANG: suicides at band practice field, overhead carry with block, curls, dips, and more fun
MARY: yes
ANNOUNCEMENTS: golf tournament, bethel men’s shelter
COT: shield locks, sharing others burdens, kids, wives
WARMUP: Mosey to pickup a few cones and headed around the back of the school, with some dynamic warmups (toy soldiers, karaoke) along the way. Stopping stop texting the parking lot in front of the school for some more warmups: SSH, Windmill, Merkins, SSH, Imperial Walkers all 10 count in cadence
THE THANG: Mosey to a corner of the band practice field (parking lot) and provided instruction:
– Burpee Broad Jump 40 yards, sprint to opposite end zone
– Bear crawl from sideline to sideline
– Lunge Walk 49 yards, sprint to opposite end zone
– Bear crawl from sideline to sideline
– Rinse and repeat (reduced burpee broad jumps to 20 yards)
– Rinse and repeat (reduced burpee broad jumps to 10 yards)
– Mosey to first cone for plank waterfall (each PAX completes a 10 count in succession – TapOut is apparently not learning how to count properly in school as his 10 counts last about 48 seconds
– Mosey to the second cone and complete a side plank waterfall (flip in the middle)
– mosey to school entrance looking for cameras to do some monkey humpers – no cameras..no monkey humpers, but we did use the benches for dips, Derkins, step ups and box jumps – all 10 count OYO
– Mosey to side of gym for wall sits and a few 10 counts (yep – TapOut can’t count at a normal speed) and burpees for good measure
-Mosey back to COT (returning the borrowed cones along the way) to run out the clock doing some Mary (flutters, weezie Jefferson’s, and the crowd fav: body destroyers)
MARY: see above
ANNOUNCEMENTS: poker, bourbon (?), and Christmas party (??) – just read the newsletter
COT: travel, world events, good decisions, new opportunities
WARMUP: SSH, IMPERIAL WALKERS, HILLBILLY WALKERS AND MORROCAN NIGHTCLUBS
THE THANG: 125 Merkins or SSH
Run the bus loop
100 SQUATS or Mountain Climbers
Run the bus loop
75 Bombjacks or BB SITUPS
Run the bus loop
50 FLUTTERS or CDD
Run the busloop
25 Shoulder Taps or LBC
Run the Busloop
You had to do one or the other or a combination of both to get to the count.
MARY: no Mary
ANNOUNCEMENTS: Dam to Dam fundraisers
COT: Prayers amd Praises
@Cohiba ran on Puerto Rican time today at #ao-varsity. This also explains why @Bobber chronically pushes past 0515 arrivals. There were a lot of words; many of us understood very few. Let’s not allow cultural differences to impede F3 being OPEN to ALL men.
@Cohiba likes Big Boys
@Bobber understands more than he says, but when he’s in cadence it’s sweetly melodic
@Jazz Hands has invisible Big Boys
@Bitcoin counts well in many languages, and also likes Big Boys
@Boogie Down didn’t translate much for us, but could have
@Saw Dust apparently went of some kind of rant in name-o-rama
@Cousin Eddie spent the entire time confused (as did YHC)
@Mark Twain said something like: “Me da cólera” about the DORA. I just hope it doesn’t turn into dysentery
@Retiree wondered what he’d stumbled upon, but his buddy @chickenhawk was there to guide the way
@SouptoNuts put his Criminal Justice degree to work. Just like he does every other day, by being a more educated human
@HarryCarry was there early for “Ironing Pants,” but I might have misheard that. @CakeBoss and @Shield were helping. When you have to carry something that harry (hairy?), I suppose you need help ironing your pants? :man-shrugging:
You could spend the whole day wondering if you’ll fit within a new environment, read up on the lexicon, ask guys about procedure, examine backblasts, and consider where your priorities really are. But if you don’t set that alarm and get out of the fart sack…well: “too mah-leh-teen!”
This report is subject to verificación by @Punch List….if he ever opens slack again to check all these notifications
The names should be above
***********Bandcamp’s Version************
@Cohiba ran on Puerto Rican time today at #ao-varsity. This also explains why @Bobber chronically pushes past 0515 arrivals. There were a lot of words; many of us understood very few. Let’s not allow cultural differences to impede F3 being OPEN to ALL men.
@Cohiba likes Big Boys
@Bobber understands more than he says, but when he’s in cadence it’s sweetly melodic
@Jazz Hands has invisible Big Boys
@Bitcoin counts well in many languages, and also likes Big Boys
@Boogie Down didn’t translate much for us, but could have
@Saw Dust apparently went of some kind of rant in name-o-rama
@Cousin Eddie spent the entire time confused (as did YHC)
@Mark Twain said something like: “Me da cólera” about the DORA. I just hope it doesn’t turn into dysentery
@Retiree wondered what he’d stumbled upon, but his buddy @chickenhawk was there to guide the way
@SouptoNuts put his Criminal Justice degree to work. Just like he does every other day, by being a more educated human
@HarryCarry was there early for “Ironing Pants,” but I might have misheard that. @CakeBoss and @Shield were helping. When you have to carry something that harry (hairy?), I suppose you need help ironing your pants? :man-shrugging:
You could spend the whole day wondering if you’ll fit within a new environment, read up on the lexicon, ask guys about procedure, examine backblasts, and consider where your priorities really are. But if you don’t set that alarm and get out of the fart sack…well: “too mah-leh-teen!”
This report is subject to verificación by @Punch List….if he ever opens slack again to check all these notifications
The names should be above
Started with a Mosey run
Warm up with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a variation of 11 reps I/C.
Run
bench work: step ups (11 each leg), incline merkins (11 I/C), dips (11 I/C), butt touch squats (11), decline merkins (11 I/C), calf raises (33).
Run
One Pax does exercise, other pax on the cinder block, we did:
Curls // run out and back
Block held at 90° // 22 merkins
11 manmakers // squats
There was another one, can’t remember.
Run
Wall work:
Bear crawl out 30 feet and do 11 bobby hurleys
BTW 22 count
Wall tar jais for 11 I/C
Ran to Pullup bars, and did:
Pullups
Chin ups
Switch grips
Toes to bar
Knees to chest
Run to COT
Mary: Box cutters, pickle pointers, body destroyers, V-ups, LBCs
Fini
We the NWO Shield Lock were fortunate enough to be asked to Q Varsity. Dirty Harry, World Wide Leader, Wegmans, and YHC have been together for 4 years now, in the ups and downs. Solid little thing we got going on
WARMUP:
SSH, Peter Parker’s, Windmills, Mosey around the parking lot
THE THANG:
WWL – parking lot suicides with 5 merkins at each turn around point and 10 squats at the base line. Mosey for one iteration, lunge walk/bear crawl for the second.
DH – transfer moving boxes from his 4Runner to PL’s truck. 5 burpees when you grab a box, 5 merkins when you drop it in the truck. Repeat until all boxes are moved.
PL – Pull up/Bobby Hurley 7’s + Active Recovery
Hold Al Gore for 1 minute, pulse 20 times.
Hold low lunge position for 1 minute, pulse 20 times. Flap Jack.
MARY:
Apparently there’s something called a Cobra and DH had us do it.
ANNOUNCEMENTS: Vote for our D2D charity!
COT:
Lots of strong prayer requests this morning.
Thanks for the opportunity to lead, HC.
DH/PL/Wegs/WWL out.
WARMUP: on the field w/Bonsai – SSH’s, Windmills (professional cadence) and a bit of broga….but just a bit.
THE THANG: bonsai – merkin mile – lap 1 – 8 merkins every 100 yards, lap 2 – 6 merkins every 100 yards, lap 3 – 4 merkins every 100 yards. Lap 4 – 2 merkins every 100 yards. Total of 1 mile and 80
Merkins. Flutters until the 6 arrives.
Bonsai Hands off to sir topham hat
Mosey to pull up bars: 10 pull ups 5 merkins, 8 pull ups 10 merkins, 6 pull ups 15 merkins, 4 pull ups 20 merkins, 2 pull ups 25 merkins
We’re now at too many pull ups and 155 merkins, for those keeping score at home.
LBC’s and Freddy’s in cadence until the 6 finishes and hand off to Weezer
Circled the islands of the parking lot around COT – pax could choose transport between bear crawls, crab walks and lunges. Once returned, 20 d/c gas pumpers I/C. Circle again with karaoke or side shuffle and do big boy sit-ups I/C. One more circle either jogging or nurring and upon returning a hand off to YHC
Mosey back toward pull up bars but passing them to the hill for 7’s – krakens at the bottom and squats at the top. PAX completed most of them before 0600 summoned us to COT
Total merkin count – all of them.
MARY: no time
ANNOUNCEMENTS: Yes
COT: 5th core principle
WARMUP:
3D started us off with a nice warm up for a cool day. YHC missed some of it, but there were windmills and Moroccan night clubs.
Harry Carey and Splinter were doing Iron Pax
THE THANG:
38 brought us down the hill behind the pull-up bars where we did the dragon walk (look it up). Starting at the bottom and stopping at each tree for 10 BBSU, then continue to the 4th tree (that’s 3 sets of big boys). Nur back down and one more day set.
Cubbie instructed us to grab a Cindy each and we lined up in the street facing the school. 15 reps of the following with a full karaoke up the road, and mosey back between sets
1. Arm curls
2. Tricep extensions
3. Chest press
4. Forearm curls
Then a quick relay with the Cindy to determine who would win the prize of not doing 10 kraken burpees while the winners put away everyone’s blocks
MARY:
3D taking the reins once again to lead us through hip flexor madness
ANNOUNCEMENTS: 9/11 Q tomorrow at the Fort with a shovel flag handoff
COT: Prayers and openness
WARMUP: Windmills SSH Nightclubs, Squats Merks Stretching, Mosey w buttkickers, toy soldiers.
THE THANG: Rebel :Partner up (3s) Merkin pumps with flutters – bottom of hill with Pull ups and Squats top of hill(next to JRROTC) 3rd partner is the timing of switching locations. Bass grabbed Q stick from Rebel and led the pax with rows of light poles (4) – w pain locations at each stop – increasing reps by 2 at each pole. 4 rounds completed w varying exercises for each round
Fogerty took back the Q stick for a quick round of JackWebbs ( squats/seal jax)
MARY: finishing with 3 mins of Mary led by NASA and capped off with Gemini closing out w a round of Russian Twists.
ANNOUNCEMENTS: Bethel, Christmas Party, DamtoDam,
COT: prayers and praises added by all pax as we went around the circle for everyone to share something.
Bass closed is out in prayer.
Esso:
Merkins
Dips
Overhead Claps
Derkins
Erkins
Multiple reps
Band Camp:
Pacer Test
Shady:
10 knee ups
20 flutters
30 American hammers
40 second plank
10 Peter Parker’s
10 Parker Peters
10 Side things now called the fire hydrant
– @Barry Manilow was not parterning with @Anchorman or @CakeBoss
– @Portal found an orange sky
– @HarryCarry and @Shady want another 20 meter shot
– @SkateOrDie managed to get to the closest AO to his house, and many mornings that is enough
– @Shield and @Ruby Slippers want permission to give me candid feedback. Granted.
– @Saw Dust charges hard
– @Splinter and @Esso had a competition to see who was a bigger Clemson fan. ( @Slash would have loved it )