Saint Patrick’s Fay Beatdown

Warmup
Side straddle hop
Imperial Walkers
Merkins
Honeymooners
Downward Dogs

Shippin up to Boston – Mosey to the back

Dora Rounds
2 minutes each station timed with 1 minute in between.

Move the Blarney Stone – Slam Ball
Paddywagon shuffle – Hillbilly Walkers
Climb up Carrauntoohil – Mountain Climbers
Jailbreak – Prison Burpees (standard burpee)
Kiss the Blarney Stone – Merkins
Irish Car Bomb – Seal jacks
Irish Jig – Jump rope weighted or not

Passing the keg – Wall sit with slam ball pass back and forth
Repeat sequence

Mosey to COT

Mary

COT
Health
Brotherhood
Job Market

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It’s Monday. It’s Honey Badger Time.

WARMUP: Farmer’s Only killed it. VQ on the Warmup…
THE THANG:
Get a brick and head to the field…
– Buy in: 100 yd bear crawl, 100 yd partner carry (switch at 50)
– AMRAP:
– Partner 1: run 400M (brick optional)
– Partner 2: 5 burpees, 10 curls, 15 flutter with press, 15 big boys, 10 bent over rows, 5 overhead press
– Flapjack for 35 minutes
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle

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gone postal

WARMUP:
THE THANG: COT to Ft mill usps to the hill at 1st Baptist to Print Shop and back. Started with 22 ended with 25. Several freelancers for extra miles. The rain did not come.
MARY:
ANNOUNCEMENTS:
COT:

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Frosty’s Revenge: The Icebreaker Workout

BEFORE HAND: I ran out of the house to find my windshield completely frozen. I mean should I have expected when it’s 27° out. I tried to knock the ice off but with that I only made it to the stop sign at the end of Rd. As I started sweating bullets thinking I was going to be late just get my windshield clear so I can view the road. I made it with time to spare.

I proceeded to get out of the vehicle trying to get used to the bitter cold. Upon circling up we got a good amount of Pax which always ends up making for a great time.

WARMUP: 10 windmills
10 SSH
10 imperial walkers

Mosey over to the milestone.
Asked the Pax to think about what they are most grateful for this time of year and also what they are struggling with.

10 Merkins IC

THE THANG:
I had two present boxes with several exercises and reps listed inside. The main box had exercises that would be done in the parking lot near spratt St. Where the playground is. The lower box had exercises with reps Had exercises with reps for us to be performed at the milestone near white St. and Main St. I had Pax pull from each one of the gifts to determine the exercise that would be performed. Here’s how it went no particular order.
Lower box
1. 15 – Mike Tysons
2. 15 – Mike Tysons
3. 20 – Plank Toe touches each leg
4. 5 – Plank Toe touches each leg
5. 20 – Plank Shoulder Taps each side
6. 20 – Dips
7. 15 – Mike Tysons
Main box
1. 20 – CDD
2. 20 hand Release Merkins
3. 5 – Fire Hydrants Each Leg
4. 5 – Wide Arm Merkins
5. 5 – Merkins
6. 5 – WW2 Situps
7. Last but not lease 25 – Kraken Burpees which for the sake of time I Omaha to 10 – Kraken Burpees

Mosey back to COT.

COT: Circle up C-Span style to review what each pax is most grateful for this time of year and what they are struggling with.
Health is the main item that came up to be grateful for.
Prayers and praises. Lots of announcements read your newsletter.

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Is eight enough for a party… it was today at Block Party

8 at Block Party for some time in all three Fs… The humidity was @ 100% and even though water wasn’t falling from the sky there were plenty of sweat puddles!

Mosey to the top of the hill for Warmup

  • SSH (25)
  • Imperial Walkers (15)
  • Windmills (10)

Mosey to the bottom of the hill for suicides x2 (even though Dark Helmet wanted to do another round)

  • Start with 10 burpees
  • 1/3 up hill running backwards
  • 2/3 up the hill running with side-shuffle
  • 3/3 (all the way) up the hill sprinting

Mosey back up the hill to the wall pair up

  • Wall up/ muscle ups with a 50 LBC as the timer x3 rounds
  • Wall Sit with 20 merkins down the line

Mosey to step wall in the court yard

  • Round 1 – 20 step ups, 20 dips, 20 derkins
  • Round 2 – 30 step ups, Max (or 60) dips, Max (or 30) derkins
  • Round 3 – 10 step ups, 10 dips, 10 derkins

Back to COT for 4 minutes of Mary.  It was a pleasure to lead, thank you for the opportunity.

CH out.

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Yes, we can play with those toys. But first, we must play with ourselves

WARMUP:
9 motivators
Low slow squats
Merkins
Peter Parkers

Hill sprints x2

THE THANG:
Mosey to Print Shop
Obstacle course x2
Monkey bars. 1 Burpee for each bar you miss.
1 pullup at each pullup bar
10 dips on parallel bars

Station 1 – the timer
Run to flower shop and back. If you get back early pick up the 6. Scratch that. You WILL come back together. Today’s lesson is on checking your ego and serving your fellow man.

Station 2- pull-ups and dips
5-10-15-20

Station 3 – squats and lunges
5-10-15-20

Station 4 – Curls and Overhead press with the assortment of available gear
5-10-15-20

MARY:
Flutters and American Hammers

ANNOUNCEMENTS:
Bobber read the newsletter to us

COT:
A lousy excuse for a bed at the hospital while your wife is in labor

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The Recipe at Block Party

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

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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