Tag: Bobber

The Recipe at Block Party

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15 hard chargers embraced the recipe of pain at Block Party this AM and started the day 1-0.

Run to WEP Amphitheater

Warmup
SSH x 30
Windmills x 10
Hillbilly x 10
Mtn climber x 20
CDD x 10

Pearls on a string at each swing in WEP
10 Big Boys
20 Hello Dollies

Lazy Dora – Partner up
100 Merkins/Hold Plank
200 LBCs/6 inches
300 Squats/Al Gore

Partner 1 does 25 reps while Partner 2 does other exercise. Flip flop to reach the desired count

2 Minutes of Broga

Run back to COT

2 Minutes of Mary

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Leg Day at Bushwood

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When YHC realized I was on Q 4 times this week (that realization happened on Tuesday…..), I wanted to work to get other PAX involved. F3 is peer led in a ROTATIONAL fashion. Me leading 4 times in a week doesn’t feel rotational.

So, I passed the reins to Bounty Hunter (who posted for the first time in a long time at Block Party yesterday. Kudos to him for stepping up and welcome back Kotter)

WARMUP: he led that
THE THANG: he’d placed some weight plates down near the bus doors.

4 sets
10 deadlift
10 slow calf raise
10 quick calf raise
Run/Nur

A break of pulse w/squats with a jump

4 sets
10 squat touch the bench and overhead thruster
10 boxer foot touch on curb
Run/Nur

A break of pulse w/squats with a jump

2 sets
5 Bulgarian split squats
A break of pulse w/squats with a jump

Back to COT carrying two of the plates cause Bobber can’t follow simple instructions

Good to have Bounty leading today! Now if we could just get him into slack…..

ANNOUNCEMENTS: Trash Pickup is Saturday (7/22/2023) at 7:45am meet at Harris Street. Family help is welcome!

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i.e.; e.g.

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WARMUP: yea. It’s important
Mosey
SSH
IW
HW
dynamic yoga rotations
MC
Mosey
Carioca
Butt Kickers
Carioca
Toy Soldier’s Mosey

THE THANG:
Visited a few churches for a warped 4 corners
Most of the time we bear crawled between corners, but not always
Nazarene
Stough Baptist
10 HR merkins
10 in cadence monkey humpers
10 in cadence burpees
(3 sets because it was a “warped” version of four corners)

Down to Print Shop for called pull-ups and squats

Back to COT for TapOut’s “favorite” hip exercises
Lots of grammar and punctuation discussion today; it was swell.

ANNOUNCEMENTS:
HIM camp:
https://criout.regfox.com/f3-him-camp

Stuff the Bus:
https://www.signupgenius.com/go/30e054aa8a723a3ff2-stuff3#/

COT: Isaiah 55:2
Why spend money on what is not bread,
and your labor on what does not satisfy?

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welcome to the VA bobber

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WARMUP: preruck with Slash
THE THANG: chase after the STL crew while ruck shuffling. Take a “shortcut” through the trails for a tour of the AO
MARY: didn’t see her.
ANNOUNCEMENTS:
COT:

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Hot dogs

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Ran to back of the school and did an Indian run with a KB back to cot with stop along the way for merkins and SSH. Circled parking lot for remainder of workout doing more merkins and SSH. Badlands was fastest dude to get to the farthest point so he got some delicious beer from Amor Artis. It was hot and so am I.

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Chugging $1 beers downtown

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WARMUP: mossy to parking lot across from Little Caesars. 10 windmills, 15 SSH, 15 LSS, 10 merkins. Since Bobber missed half of the warm up, we rinsed and repeated for him.

THE THANG: mossy to the first bar – Pint Shop – for some bar chugging pain. 5 rounds to complete a 1/4 of the Murph (5 pull-ups 10 merkins 15 squats). Run to Emmits, 1 round of 3 exercises (these 3 were repeated at all stops but with different number of rounds – 10 merkins, 15 squats, 20 LBCs). Missy to Armor artis for 2 rounds, mossy to Illumination for 1 round (3 rounds were called but due to high volume of mumble chatter reduced to 1 to avoid cops), mossy to Flower Bar for 2 rounds, lunge walk to FM eatery for 1 round, lunge walk to Hobos for 1 round. Run to intersection with 160 and do 5 burpees then run back to Emmits for 5 burpees. Rinse and repeat one more time then mossy to COT

We all enjoyed the beer chugging pain at each of the drinking holes in downtown. We even discussed opening up a college bar servig $1 beers in plastic cups as this would be a real $$$$ maker.

MARY:
ANNOUNCEMENTS:
COT: prayers for patience and healing for those sick

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A Little Bit of Everything

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WARMUP: 25 SSH, 25 Peach Pickers, 15 windmills, 15 Moroccan Night Clubs, Hillbillies, Toy Soldiers
THE THANG:
Indian run around WEP while alternating mode of transport every trash can (run and bear crawl). Realized this was stupid and changed to running and bearcrawls where 6 runs to front.

Mosey to Monroe White road pendulum and conducted 11’s merkins and flutters at top of hills and 10 squats at bottom. Ended at 6 and 5 to complete other fun stuff.

Mosey to Print Shop and did 7’s with pull ups and big boys.

Mosey back to WEP stage. Did wall sits while passing Cindy back and forth.

MARY:
Blares
Chumbawumba (I get Knocked down) doing burpee every time I get knock down is said. It’s said a lot especially at the end.
ANNOUNCEMENTS: HIM Camp, read newsletter

COT: prayers for Clickbates friend John. Prayers for Layla, travel for cohiba and naked. And Lyla in Greenville. Praises for testimony by click bates FNG. God is good

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Konvergence for Kenya

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We converged on 6/10 to with a special weinke designed by the PAX of F3 Nairobi (but “may” have been augmented by Poppins…)
Weinke

Warm up
Various, but highlight was 150 SSH in sets of 50. #CrowdPleaser

Groups of 5
Indian Run
5 burpees by the guys at the back

Dora on the football practice field
50 burpees – bear crawl
200 merkins – bear crawl
200 squats – lunge walk
300 4-count mountain climbers – frog leap a partner

Lots of bat flipping on the 4-count of the mountain climbers and the frog leaping

The guys in Kenya average a 5 mile transit to and from the AO, so a group of PAX dutifully pre-ran and post-ran 5 miles after the beatdown. YHC took a bit of flack, because it was me that spitballed that idea and then did not pre or post run. I did bring my 2.0 to the workout to try to cover the fact that I wouldn’t be running extra, but to no avail. Badlands 100% called me out.

Welcome FNGs
– Dungeon Master
– V-neck

Pre-runners:
– Badlands, Poppins, Rolloff, Maximus, Funhouse, Sasquatch, Cyclops, Beaker
– rucking: Sprocket, NakedandAfraid
Post-run:
– Badlands, Poppins, Rolloff, Maximus, Funhouse
All running
– Gears

The plan was to raise $$ to purchase a vehicle for transportation of Nairobi PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.

As of this backblast, we raised $2620. I have no idea when you’re reading this, but you could possibly still contribute and Poppins may still have T-Shirts in the back of his vehicle: https://www.gofundme.com/f/help-our-kenyan-f3-brothers?member=26869695&sharetype=teams

Announcements:
Q-School Wednesday 6/14 at Bushwood
The Fort Retreat 8/11-8/13 (Register now!)
https://criout.regfox.com/f3-him-camp

Safari (F3 Nairobi Nantan) facetimed in at the end to offer up a prayer closing out COT.

This backblast respectfully submitted by Band Camp

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Are we there yet?

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WARMUP: long Mosey to pull up bars
THE THANG: Two Stations
S1: pull ups, diamond merks, SSH, Carolina dry socks
Lap
S2: monkey bumpers, lunges, squats, calf
Raises

MARY: yes! Peer led and some painful ones including protractor and boat/canoe/flutters routine by ChangeOrder

ANNOUNCEMENTS: Kenya convergence at FMHS
COT:

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