Mosey Free Friday

2023-02-10Leave a comment

QIC: Cousin Eddie
When: 2023-02-10
Pax: Assassin, Cohiba, Cousin Eddie, Dilbert, Flounder, Hemingway, Mark Nestel, oldbay, Peach Stand, SouptoNuts, Twister, Weezer
Posted In: Slow Burn

WARMUP: 10 each- Cherry Pickers, Moroccan NC
THE THANG:
ROUND 1
2 rounds of Tabata 60 seconds with 30 second rest. PAX was challenged to beat the first count on the second round. They probably went soft expecting a 3rd round but I failed to meet their expectations 😂
The Exercises-
Merkins
Squats
Burpees
Big boys
Shoulder taps
LBC’s
Lunges

ROUND 2
Dora with lunge walk out and toy soldier back mode of transportation.
100- Merkins
200- Dips
300- Squats

MARY: 2-rounds
ANNOUNCEMENTS: News Letter
COT:Had to be there

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I Stole Boss Hogg’s Q

2023-02-04Leave a comment

QIC: Twister
When: 2023-02-04
Pax: Alamo, Assassin, Beaker, Bitcoin, Headspin, Rainmaker, Ruby Slippers, Sasquatch, Twister, YoYoMa
Posted In: the yard

WARMUP: 5 Merkins, SSH and 7 Windmills
THE THANG: I stole Boss Hogg’s 10
Station Workout- cumulative 10 reps Flying Squirrel, Merkins, Big Boy, Squat, Shoulder Taps, LBC, Flutters, Plank Jack and Lunges, running a lap after each station

MARY: None
ANNOUNCEMENTS:
COT

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Quack Attack Qs from Boston

2023-02-02Leave a comment

QIC: Anchorman
When: 2023-02-01
Pax: Anchorman, Assassin, Backdraft, Bonsai, Boss Hogg, Cobra Kai, Corruption, Cubbie, Cyclops, Everest, Fogerty, Gekko, Hardwood, Joe Lyons (F3 Long Duck), JWOW, Ltrain, QB1, Shotput, skipper, Twister, Wegmans
Posted In: Clydesdales

WARMUP:
THE THANG:

We gathered, we ran, we returned.

MARY:
ANNOUNCEMENTS:
COT:

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HIIT?

2023-01-31Leave a comment

QIC: Assassin
When: 2023-01-31
Pax: Assassin, Bo Wiseman (Saw Dust), Cubbie, Drop Thrill, oldbay, Peach Stand, Triple Lindy, Who Dat
Posted In: The Ballroom

8 enjoyed a beat down on the football field at Ballroom. The buckets of running pain were back and the pax selected random runs from the assortment of options available such as 20 yard sprints, 50 yard runs, 100 yard runs, and just a few, very few, mall walk options. But mostly an opportunity to get in just under 2 miles worth.

Great fellowship and good to see Who Dat back out clown carring with Cubbie.

Prayers for Triple Lindy and his health concerns as well as some family health issues. Prayers for Poppins family situation, for peace and comfort.

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No rain at FP

2023-01-30Leave a comment

QIC: Assassin
When: 2023-01-30
Pax: Assassin, Bass-o-matic, Bonsai, Corruption, Cousin Eddie, Rainmaker, Shady, Twister, Wegmans
Posted In: Flight Plan

The rain held off for a run to river district and back.

Prayers for Rainmaker’s gma who is in treatments for cancer. For our kids in the workforce who are growing.

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No snarky title

2023-01-23Leave a comment

QIC: Assassin
When: 2023-01-23
Pax: Assassin, Backdraft, Bass-o-matic, Bonsai, Corruption, Fogerty, JWOW, Rainmaker, Shady, Vuvuzela
Posted In: Flight Plan

10 ran Baxter Loops at Flight Plan this morning.

Prayers for Rainmaker as he is job hunting. Has experience in security and property management.

Prayers for those we know and love who need healing.

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Riggs is gonna have to help Murtaugh off the pot…

2023-01-20Leave a comment

QIC: 38 Special
When: 2023-01-20
Pax: 38 Special, Assassin, Bitcoin, Cheddah, Cornerstone, Flounder, Fogerty, Hemingway, Mark Nestel, oldbay, PacMan, Peter Moughan, Smuggler, Sugar Daddy, Twister
Posted In: Slow Burn

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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Are you a Lizard Bullfrog or Leach 🤷🏻‍♂️

2023-01-17Leave a comment

QIC: CakeBoss
When: 2023-01-17
Pax: Assassin, Cakeboss, Cornerstone, Cyclops, Dojo, Nasa, Sprocket, Sugar Daddy
Posted In: qsource

WARMUP: Cornerstone prayed us in
THE THANG:
We discussed F3: Groups
Organizations
Communities
Teams

Lizards
Bullfrogs
Leaches

Where are we leading in each of these groups

Most influential is in our HOME TEAM

MARY:
ANNOUNCEMENTS:
COT:
Cyclops prayed us out!

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Destiny And The Random Rock Playlist

2023-01-17Leave a comment

QIC: Drop Thrill
When: 2023-01-17
Pax: Assassin, Destiny, Dojo, Drop Thrill, Mark Nestel, Sprocket, Triple Lindy
Posted In: The Ballroom

THE THANG:

We played a round of Uno with the following guidelines

Blue – Merkins
Green – LBC
Yellow – Squats
Red – lunges

Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color

We stretched a bit abs called it. Thanks Triple Lindy for letting me lead.

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Liver eaters Unite

2023-01-16Leave a comment

QIC: Assassin
When: 2023-01-16
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Cakeboss, JWOW, Rock Thrill, Twister
Posted In: Flight Plan

These high impact liver eaters ran and fellowshipped!

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F3 The Fort

Tag: Assassin

Mosey Free Friday

I Stole Boss Hogg’s Q

Quack Attack Qs from Boston

HIIT?

No rain at FP

No snarky title

Riggs is gonna have to help Murtaugh off the pot…

Are you a Lizard Bullfrog or Leach 🤷🏻‍♂️

Destiny And The Random Rock Playlist

Liver eaters Unite