Bowtie – F3 The Fort

QIC: Handy Manny
When: 11/06/2017
Pax: Assassin, Bowtie, Chicken Hawk, Handy Manny, Hoser, Smithers, Squeaky, Tesh, Twister, Whitewater
Posted In: The Armory

10 at Varsity for some kettle bell fun and 2 sprints.

Disclosure, No FNGs

Warmup:

SSH, Merkins, Low Slow Squat, and Hillbilly Walker

Partners

-1 runs a lap

-1 lifts a kettlebell

-Overhead Press -right arm

-Lawn Mower – right arm

-Overhead Press – left arm

-Lawn Mower – left arm

-Curls – right arm

-Tri Extension

-Curls – left arm

-Tri Extension

-Snatch -right arm

-Dead Lift

-Snatch – left arm

-Dead Lift

Everyone on line. Lunges with kettle bell pass thru until thighs quiver. Then drop the kettlebell and sprint to the end of the parking lot. X 2

Slow Mosey to the Wall. 10 count for each PAX, wall sits with the bell. Who had to be the one who says “arms straight out”.

Balls to the Wall, 5 count for each PAX.

Slow Mosey to COT for Mary.

-American Hammer, V Ups with the Bell. LBCs with the bell, Hello Dolly with the bell

Discussion of Victory. Pursuit of Excellence.

Prayers for our country based on all the recent tragedies, including the latest in Texas.

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QIC: Zimmern
When: 10/06/2017
Pax: Anchorman, Barry Manilow, Bowtie, Buckshot, Chicken Hawk, Clark Kent, Culture Club, Deep Dish, Destiny, Dilbert, Drop Thrill, Flat Tire, Geeves, Geronimo, Handy Manny, Hickory Stick, Hootie, MASH, Optimus, Polaroid, Popper, Quickbooks, Spud, Sugar Daddy, Twister, Zimmern
Posted In: Slow Burn

26 Men showed up on a glorious Friday morning for a Slow Burn.

Began with a Mosey to the Empire Pizza parking lot for some warm ups. Line up. High Knee across parking lot, mosey back. Butt kickers across, mosey back. Karaoke across, Karaoke back. Toy Soldiers across, mosey back.

Circle up. SSH x20, Windmill x15, Moroccan Night Club x20, Low Slow Squat x15, Merkins x10.

Short mosey to being the “Tour De Lowe’s”. Found guardrail behind Lowe’s for stop #1: Dips on guardrail, Calf Raises, Freddy Mercurys, Rinse & Repeat

Continue the Tour De Lowe’s with a mosey to The Wall for stop #2: Peoples Chair (5x 10 counts), 25 LBCs, Peoples Chair (5x 10 counts), 25 LBCs, Balls to the Wall (3x 10 count, felt much longer thanks to some non-standardized counting), 25 LBCs

Time Out for Zimmern’s first attempt at preaching. Talked about Control and what things in life we have control over (thoughts, words, actions, reactions, etc) and what things we don’t have control over (spouse, kids, others, job, etc). Things outside of our control often have a huge impact on our lives. How do we learn how to control our response towards things outside of our control? Drop Thrill quotes Proverbs 3:5-6: “ Trust in the Lord with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge him, and he shall direct thy paths.” We need to turn control over to The Lord and trust in Him. Ask Him for help controlling things that are within our control and help in guiding us with things outside of our control.

Complete the Tour De Lowe’s with a mosey to the front parking lot. Pax pair up. One Pax starts squats. Other Pax runs across parking lot. switch. Continue to 150 cumulative squats. Repeat, but with Carolina Dry Docks.

Mosey over for a lightning rounds of 4 corners around Empire Pizza. Pax counted off by 4’s. #1 40x Merkins. Mosey to #2. 30x Flutter Kicks. Bear Crawl to #3. 20x Bomb Jacks. Mosey to #4. 10 Burpees.

Return to COT. Name-o-Rama. Welcome FNG Bowtie. Announcements. Prayers & Praises. Big Ball of Men.

-Zimmern

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