Tag: 38 Special

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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38 Specials borderline triumphant return to the Gloom

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it was my borderline triumph at return of the gloom after having injured my ankle back on January 31st! I would have felt like it was a lot more triumphant if during the first side startle hot my ankle didn’t tell me I had to stop doing these pretty quickly.
WARMUP: SSH, low slow squat, windmill
THE THANG:
round one
count off and pair up for a simple DORA. 100 merkins, 200 squats, 300 LBC. the partner not doing reps farmer carries both bells ~60m (it really adds up over time)
round two
everyone grabbed their bells and walk to the north end of the parking lot. where a deck of cards with all of the faces removed dictated what we would do next. hearts were curls, clubs were shoulder, press, diamonds or chest press, and spades were deadlifts. any jokers were a run up the hill and every six cards we would mosey down to the end of the parking lot back. unfortunately my shuffling skills were terrible because both Jokers ended up being at the bottom . I noticed this and very secretly inserted one of the jokers into the middle of the deck but not high enough. apparently that we would get to it, much to everyone’s great annoyance
MARY: 60 seconds of flutter with a chest press
ANNOUNCEMENTS: lots of sea sops and events coming up
COT: asked everyone to think about responsibilities that they may not want or may feel a bit of animosity toward and reflect on why and how to deflect or reduce the stress they feel from that

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Litter pick up – Community Svc

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March 18th is tentatively set as our first pick-up for the US21 adopt-a-Highway litter pickup! We will have 4 opportunities in 2023. Once a quarter is the plan.  All supplies provided ( bags, gloves, safety vests, pick up sticks, eye-wear, and fellowship) All that remains is YOU.
Plan for about 1 hour and 30 mins – 2 hours maximum. We will meet at the Harris street park around 7:45am.
We will walk up the hill to US21 and split up into 2 groups.  One group will head north to the Peachstand and back and the other group will head south to Sutton Rd and back.  (1 mile each direction)

We could use 10-12 guys to keep this an efficient and timely process. 2.0s and Ms are welcome as well as anyone who would like to participate in our community svc event.

Thank you to all who participated in 2022. Looking forward to seeing new faces as well as the HIM who assisted last year.

US 21 from the Peachstand south to Sutton Rd ( Circle K – gas station) is the road that we adopted!!

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Glorious Gloom at the GC

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WARMUP: Mosey behind Red Bowl to stink central for a COP: SquatS, IWs, Mtn. Climbers, LBCs, SSHs. All IC and interrupted by a burpee ladder, 5 down to 1.
THE THANG: head to the hill behind Express Oil change. Count adds to 10, started with 1 Big Boyat the bottom & 9 Bombjacks at the top. Omaha after 5 rounds as traffic was getting heavy. Head behind the Oil Change garage for a partner Dora. Derkins, Dips & Step ups. Finish up with a crowd pleaser, “Tote The Rock”. 1 pax runs around O’Reilly’s carrying a Cindy while Pax do the exercise listed on the sheet. Round 1 was Kraken Burpees and it went downhill from there.

MARY: No time
ANNOUNCEMENTS: Another Blood Drive (god bless @3D, he’s a marketing genius), D2D fundraiser
COT:Prayers for various family members.

I’m off and amazed how nervous and sleepless I am the night before a Q. Must be because it’s an important role to play. We all wanna do a good job for the Pax that show up. Always an honor to lead.
“The” Shortest of All Sales.

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Pain but No Rain

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Disclaimer was given.

Mosey to Brayden for loops with 10 Merkins and 10 Squats at the pool.

Total Milage 4-4.5

Prayers for : Karen(Sugar Daddy relative) and her battle with Cancer, marriages, health of 2.0s and clarity of Gods plan.

Great work was done by all

-Yard Sale

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It’s Still a Keeper

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WARMUP:
THE THANG:

5 Rounds. Each Round has it’s mode of transportation. There are 5 exercises that were repeated each round. Do the 1st exercise, then do the transportation, do 2nd exercise, etc. When done with all 5 exercises. Repeat with the 2nd transportation. Added some * options to modify harder if needed.

Transportation

Sprint – 2 aisles

Side shuffle – 2 aisles *add bell

Lunges – 1 aisle *pass thru with bell

Bear Crawls – 1 aisle *Crawl Bear back

NUR – 2 aisles

Exercises

Curls – 10 ea arm or 20 both

Squats – 10 *20

Overhead Press – 10 ea arm

Tricep Ext – 10 *20

Swings – 10 *20

MARY:
ANNOUNCEMENTS:
COT:

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Testimony

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WARMUP: SSH, WINDMILLS, HELD PLANK FOR TESTIMONY PART 1
THE THANG: After sharing part of my story we proceeded to the football field for some pain.
10 BURPEES
RUN 200 YARDS
10 BURPEES
25 MERKINS
RUN 200 YARDS
10 BURPEES
25 MERKINS
50 LUNGES
RUN 200 YARDS
10 BURPEES
25 MERKINS
50 LUNGES
100 BIG BOYS
RUN 200 YARDS
10 BURPEES
25 MERKINS
50 LUNGES
100 BIG BOYS
150 SQUATS
RUN 200 YARDS
During the WOD I shared more of my testimony and how I overcame and got through it…I also shared my word of the year “PATIENCE”. I lost it somewhere and need to find it again when it comes to my family.
MARY: No Mary WOD took up the whole 45 minutes
ANNOUNCEMENTS: D2D Bar 10k, Men’s shelter
COT: prayers for family and patience

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Mentorship Has Its Privileges

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WARMUP: COP – SSH, Mtn climbers, Peter Parker, Parker peter, inperial Walker, Merkin

THE THANG:
Grab partner and discuss a non-F3 mentor who helped you in life while doing partner leg throws

Different partner, now discuss non-F3 man you helped mentor in life while doing partner planks/merkins/shoulder taps

Different partner, now discuss missed opportunity to share a mentor relationship with another man in your past

hand off to Long Duck

Series of exercises marked in parking spaces. each pax chooses a space, completes exercise, runs 1 lap, then moves to next space/exercise and repeats the cycle.

Run home

ANNOUNCEMENTS: Long Duck is The Fort’s Whetstone Q. Don’t be confused by the lexicon…Whetstone=Mentorship. it’s that simple. Long Duck shared his experiences (which are vast considering his long service as a sponsor in AA). Tap this HIM to learn more about starting or improving in the area of Mentorship.

COT: Prayers for Slash’s dad and Escargot’s son and Long Duck’s friend Tyler struggling with drug addiction.

thank you Shower Curtain for the opportunity to lead the pax!

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Door Dash Monday

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WARMUP: Run behind Earth Fare out past bank into Brayden around back to parking lot by the pool and muster.

THE THANG: 10 Hand release merkins OYO + 10 Shouldwr taps IC

Then we sprinted up to Inizios and onto several other establishments along 160, stopping each time for 10 merkins of varying flavors and some abs. last sprint was to HT lot. pax moseyed back home with some extra running and Mary to wrap up. Great push by all!
ANNOUNCEMENTS: D2DB slated for Sat and will have outstanding 2nd F so be there!
COT: Words on Whetstone from Olaf + prayers.

Life is full of sprints, some long and some short and some of unknown duration or finish lines. We do this crazy stuff in the Gloom to prepare ourselves. Now you know you’re prepared when the next sprint arrives in your life.

Thanks to Badlands for the invite!

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Riggs is gonna have to help Murtaugh off the pot…

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WARMUP: mosey to Lowes for
20 SSH
10 Windmill
10 Cherry Picker
10 Merkins
THE THANG:
11s running from the road to the front of Lowes. Start at one BBSU and 10 Leg Lifts (whatever they’re called)
Give the PAX a 10 count and change things up with…
21s?! running half the distance. Starting with one calf raise in squat position, and 20 squats
Upon completion we did some 10 counts in downward dog position to stretch our calves
Mosey back to COT and partner up for 3 minutes of Roshamburpees!
ANNOUNCEMENTS: D2D and the Jeager
COT: Prayers of thanks and prayers for the lost

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