Tag: Bitcoin

Pleasing Others

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WARMUP: SSH, Windmill, MNC
THE THANG:
3 sets of wall sit while partner does 3 sets of 10 merkins
3 sets of wall sits while partner does 3 sets of 10 squats

7’s
Burpees at the top & side straddle hop at the bottom

4 corners at the coutyard

Corner 1: 10 Merkins
Transportation: run
Corner 2: 10 Merkins, 20 (4ct) mountain climbers
Transportation: skip
Corner 3: 10 Merkins, 20 (4ct) mountain climbers, 30 LBCs
Transportation: run
Corner 4: 10 Merkins, 20 (4ct) mountain climbers, 30 LBCs, 40 flutter kicks
Transportation: lunge walk

MARY: LBC
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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I thought this was a party. LET’S DANCE!

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Leg Day – Dancing in the streets.
Squat variety including Pistols and Cossacks. Leg powered modes of transportation. There was a low wall in there somewhere. And a plank set at the end with mountain climbers, Peter Parker’s and Parker peters.

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Is Footloose less than moderate?

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WARMUP:
Started things off with some side straddle hops in the form of motivators. It’s only 9…
9 motivators
Embrace the new pavement:
merkins
Peter Parker’s
Superman
LBCs

THE THANG:
Turns out Footloose is a moderate, so we made some on-the-fly adjustments
Hill work:
merkins
squats

Mozey to print shop, after a brief “detour”
Obstacle course:
Monkey bars
1 merkin for every bar you miss
1 pull-up on each bar
10 dips
Repeat 2x

Partner mini Murph
Partner A runs to flower shop and back
Partner B does 3 rounds of Murph
If you finish before partner, rest
Target 2 rounds

Return to COT

MARY:
ANNOUNCEMENTS:
COT:

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Shieldlock Q at The Fort

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WARMUP: Destiny took the Pax thru some stretches that included warm up exercises.
THE THANG: Rebel broke out a Dora that offered the Pax 100 Wide Arm Merks 200 Dry docks 300 Dips 400 Flutters
Bass offered up some Wall work w bear crawls and lined up in plank positions and knocked out mtn climbers, walk around building w some incline merkins, around building again w flutters around building again with wall sits again with curls.
Fogerty closed us out with a quick round of 5s ( Bombjax and Merks) w the hill at the entrance then finished w 3 mins of Mary
MARY: YES
ANNOUNCEMENTS: Many discussed including Coffeeteria- Dam to Dam fundraising
COT: prayers and praises around the COT.

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The Mighty Five at the Golden Corral

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Five, fine Fort Millians gathered at the HT lot for another helping at the Golden Corral. Here is what they did:

THE THANG:
Mosey around the HT lot and circle up near the front of Harris Teeter for COP:
SH x 25, windmill x 10, merkin x 15, squat x 20, imperial walker x 20, box cutter x 20, wide arm merkin x 15, Alabama ass kicker x 15 (L/R), mountain climber x 25, cherry picker x 15

Mosey to the lot in front of Best Brains. Using the parking lines as a guide, side shuffle left along the line, quick steps forward to the next line, side shuffle right, quick steps to the next line. Continue until we reach the end (approx 10 lines). Rinse and repeat in the reverse direction back to the starting point.
Line up along the first parking lot line.
Bearcrawl to the end, 10 burpees, bearcrawl back, 10 burpees
Lungwalk to the end, 15 bmbjcks, lungewalk back, 15 bmbjcks
Crabwalk to the end, 20 diamonds, crabwalk back, 20 diamonds
Lungewalk to the end, 10 burpees, bearcrawl back, 10 burpees

Indian Run around the lot and circle up at the flag for ABLAB:
Freddie Merc x 25, Rosalita x 20, Superman x 3

ANNOUNCEMENTS: Check your newsletter.

COT: We prayed for loved ones and friends with cancer and for the teachers and students going back to school.

Lots of chatter today, including ‘Apache 10 counts’ from everyone recalled their beginnings at F3 and how they were named. We all got to know each other better this morning.

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Keep up…the good work

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Disclaimer at 5 AM sharp from YHC, we crossed the street to panera for some in cadence Warm-O-Rama that included,

Side Straddle Hop
Windmills
Moroccan Nightclubs
Imperial Walkers
Hillbilly Walkers

1 mile around Kingsley and then time for some,
Lunges
Merkins
Step up

1 more mile around Kingsley and now this time,
Squats
Merkins
Mountain Climbers

1 more mile and it was time for CoT

CoT:
Announcements: Bethel men’s, convergence and read newsletter
Prayers and Praises (said & unsaid)

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1 Q 2 Q 3Qs 4Qs at The Yard

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WARMUP: Bitcoin took us thru the disclaimer and a solid Warmup, complete with Imperial Walkers Hilly Billy Walkers, Wind Mills Cherry Pickers, which all began w a mosey.

The Thang:

Old bay grabbed the Q stick and walked us thru his maze of cones.  Some Pax paid attention and some Pax (well) not so much…
Old Bay
Zig-Zag Cone Course
– Line up for run through cone course by all (backwards run to start)
– Partner up (size not matter)
– Partner 1 does stationary exercise while partner 2 does moving exercises through the cone course
– Flapjack and then plank up until six is in
– Proceed to next round

1. LBCs –> lunges
2. American Hammer–>bunny hops
3. Peter Parkers –> karaoke
4. Flutters –> toy soliders
5. Hello Dollys –> backwards lunges
6. Low Plank –> butt kickers (2x)
Fogerty grabbed the Q and lead the Pax onto the Turf football field for a full 100yd ladder at every 10 yd markers.  Each pax added a rep up until mid field and then removed one rep until they reached the other goal line. Pax stated with 1 bombjax and 1 merkin at the 10yd line….2 of each at the 20, 3 of each at the 30yd line…Pax made their way back to the original goal line with same cadence but this time it was squats with overhead clap. Pax headed back to COT when Buddy ( Cousin Eddie son) took the Q stick and led the entire group back to COT w some butt kickers, Grapevine switching sides, Hops and finally a mosey to Circle up for 3 mins of Mary. Buddy did not relinquish the Q stick and led the pax in a round of Big Boys until time was called. Mumblechatter erupted around the 15th rep….but we were all better for it !! Nice job Buddy!!

ANNOUNCEMENTS: stuff the bus, HIM camp next weekend and a round of prayers / praises from every pax.
Bass took us out in prayer.

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History of the Ballroom

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WARMUP: some stretching for a few of us New Balance wearers and then a wide variety of standard warm up fun

THE THANG: we reminisced about moderate pax and the beginning of the ballroom – started by Cakeboss and Change Order.

Wide Left, Culture Club, Dungaree, Manzel, Curious George and other names from the past were invoked…

We started at top of hill but stop sign w one Merkin. Ran down hill to bridge for one LBC. Then over bridge to the track to do one squat. Back to the top of hill for two merkins, then two lbc, two squats…etc to 7.

Back around other side of school for some dips and sermons (by request). A little Mary to finish.

Over two miles. Good mumble chatter.

MARY:
ANNOUNCEMENTS:
COT:

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Almost forgot about this sizzling morning on TGI Friday

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After a thorough disclaimer from YHC, we moseyed over to the Lowes parking lots open section for some Warm-O-Rama with,

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walk

For the moleskin,
7s running from one end of the Lowe’s parking lot to the middle with,
CDD & Squats
Merkins & Lunges
Shoulder Taps & Monkey Humpers
Mountain Climbers & Bomb Jacks

Time for some partner Dora’s, 50 each
LBCs
Freddie Mercurys
Flutter Kicks
Heels to the sky
Big Boys (Extra Credit for those high performing HIMs)

Mosey to Shovel flag for some Marys:
PAX Choice for last 8 minutes

CoT:
Announcements: Blood Drive & read newsletter
Prayers and Praises (said & unsaid)

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Fun, games, and a feathered FNG

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WARMUP: mosey
The usual suspects

THE THANG:
Mosey
Corner 1 – multiple randomizers

Mosey
Corner 2 – small heavy thing

Mosey, karaoke
Corner 3 – single randomizer

Mosey
Corner 4 – larger heavy thing

Mosey

MARY:

Filled 3 minutes appropriately

ANNOUNCEMENTS:

Convergence 4 Aug at the Ballroom
DD handing over to Esso there

Stuff the bus – TC Walmart

COT: got it

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