I like hotdogs

2023-06-13Leave a comment

QIC: Band Camp, Esso, Shady, Slash
When: 2023-06-13
Pax: Band Camp, Cakeboss, Cheddah, Double D, Esso, HarryCarry, Headspin, Joe Lyons (F3 Long Duck), NakedAndAfraid, Rebound, Ruby Slippers, Shady, Slash
Posted In: colosseum

Each dude in shieldlock took a turn leading the pax. We covered all parts of body and it was glorious. We each spoke on what it means for us to be in our shieldlock. Thanks for those who joined us.

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Rob Stepped In A Puddle

2023-06-12Leave a comment

QIC: Barry Manilow
When: 2023-06-12
Pax: Anchorman, Assassin, Barry Manilow, Cakeboss, Wegmans
Posted In: Flight Plan

It was raining when I got their and kept raining until we finished. We chose a route. We ran a route. Rob stepped in a puddle. Typical Monday mumble chatter. Wegmans was king, YHC was sweeper. If no one would have shown, I would have left. We passed 2-3 cars. River District.

Looks like we made it,

Barry Manilow

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Miles and Smiles

2023-06-09Leave a comment

QIC: Shield
When: 2023-06-09
Pax: Cakeboss, fishstix, NakedAndAfraid, Ruby Slippers, Shield, Sofrito, Sprocket
Posted In: Chupacabra

WARMUP: No Warmup right into the Thang
THE THANG: Miles and Smiles….2 + miles stopping every half mile to do some pt… 10 ruck curls, 10 ruck overhead presses and 25 ruck squats. All while have great fellowship along the way.
MARY:
ANNOUNCEMENTS: Kenya Convergence
COT: Prayers amd Praises… safe travels, marriages ,Pax going to Growruck Charleston

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Pendulum O’ Pain

2023-06-07Leave a comment

QIC: FunHouse
When: 2023-06-01
Pax: Anchorman, Badlands, Barry Manilow, Bones, Cakeboss, Clickbait, darkhelmet, decibelf3, Double D, Esso, Falcon Crest Ryan_F, fishstix, Funhouse, macgyver, Mark Twain, Maximus, oldbay, Pusher, RollOff, Short Sale, Slash, Solo, Undertaker, White Lightning
Posted In: Minnow Pond

WARMUP: The Pledge of Allegiance.
THE THANG: Pendulum O’ Pain. Run to Jekyll’s town center (near the churches at bottom of hill). Run up to the Town Hall, Merkins until failure. Run down hill and back up to parking lot at the factory, 20 Squats. Rinse and repeat for 35 minutes. Mosey back to COT.
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises.

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The Ballroom: Dancing the Gloom Away

2023-06-06Leave a comment

QIC: CakeBoss
When: 2023-06-06
Pax: Anchorman, Bass-o-matic, Boogie Down, Cakeboss, Cohiba, JWOW, Kaiser, Rebel, Triple Lindy, Undertaker
Posted In: The Ballroom

WARMUP: mosey
Circle up for couple exercises from the randomizer….ball of exercises

Mosey to elementary school with stops around playground for some exercises

THE THANG:
6pain stations around parking lot
1st round lunge walk to each
2nd round bear crawl to each
3rd round slowzy to each

10 leg lifts
20 dips
10 wide arm Merkins
10 donkey kicks
20 calf raises
10 sumo squats

MARY:
Slowzy back toward COT but some stops along way
Flutters
Hello dollys
Supermans
Wall sits with Bear Crawls
Wall sits with merkins

ANNOUNCEMENTS:
Saturday convergence 6am FMHS
Saturday print shop 6pm

COT:
Prayers and Praises for many things
One theme was traveling and vacations and kids summer plans

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Gardenia The Valuables

2023-06-05Leave a comment

QIC: Band Camp
When: 2023-06-05
Pax: 38 Special, Badlands, Band Camp, Bodywash, Bonsai, Cakeboss, fishstix, Joe Lyons (F3 Long Duck), Pusher, SouptoNuts
Posted In: Sweep The Leg

Ran to Gardenia

Stopped along the way for merkins/squats to keep folks together

Hit Savona Trace to keep it real

At Gardenia did 5 HR merkins
Ran the Gardenia cul-du-sac: 6 burpees
Ran to the top of Gardenia: 1 bomb jack
Rinse and repeat: 5 burpees/2 bomb jacks
(Still 5 HR merkins in the middle)

Barely had time to make it back. Some may say YHC didn’t make it back by 0600, others may say that we were way early on Central time.

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Golfin at the Pond

2023-06-03Leave a comment

QIC: Pusher
When: 2023-05-25
Pax: Anchorman, Backdraft, Badlands, Barry Manilow, Bonsai, Cakeboss, Double D, fishstix, Kermit, macgyver, oldbay, Peach Stand, Pusher, Trucker, Undertaker
Posted In: Minnow Pond

The Q “came in hot” to the AO and thanks to Backdraft the Pledge of Allegiance was completed.

THE THANG: Run to FMGC.

At each green:
5 Burpees
10 Merkins
15 Squats
20 Mtn Climbers

Back to COT

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Board & Broga

2023-06-02Leave a comment

QIC: Weezer
When: 2023-06-02
Pax: Anchorman, Backdraft, Band Camp, Barry Manilow, Bass-o-matic, Cakeboss, chickenhawk, Cousin Eddie, Dilbert, Flounder, JWOW, Mark Nestel, oldbay, Pusher, Quack Attack, Trucker, Twister, Weezer
Posted In: Slow Burn

WARMUP: Light & Moderate

THE THANG: Board of Fortune

MARY: Broga

ANNOUNCEMENTS: Upcoming 6/10 events (Kenya & Boss Hogg)

COT: Prayers & Praises

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The 3in Screw!!

2023-05-31Leave a comment

QIC: CakeBoss
When: 2023-05-26
Pax: 3D, Airborne, Anchorman, Cakeboss, Drop Thrill, Happy Hour, Joe Lyons (F3 Long Duck), Kaiser, Rebound, Sprocket, Tesh
Posted In: The Hive

WARMUP: mosey to 5 light poles and do exercise
Mosey back to kettlebells

THE THANG:
6 exercise moves
*swings
*kb Merkins
*shoulder press
*American hammers
*curls
*squats
Perform 20 reps of each and move to right
Once complete run up hill to Munn Rd and back
Rinse and Repeat except round 2 = 24reps and round 3 =26 reps
MARY: at cot got 3 rounds of Mary in and completed at 0600 sharp

ANNOUNCEMENTS:
Read your newsletter
COT:
Lots of prayers praises and good vibes by all

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Indian Jog

2023-05-30Leave a comment

QIC: Cousin Eddie
When: 2023-05-30
Pax: Assassin, Bass-o-matic, Black light, Cakeboss, Cousin Eddie, Cyclops, HarryCarry, Joe Lyons (F3 Long Duck), Joey Chestnut, JWOW, Lighthouse, Pusher, Rebel, Rebound, Stockyard, Undertaker
Posted In: colosseum

WARMUP: 10 Each- SSH, Moroccan Night Clubs, cherry pickers, 10 Merkins OYO, 5 Burpee’s OYO
THE THANG:
Indian run to 160 with 2 pain stations:
Pain station #1
2 rounds of 4 corners 10-squats, 20-lunges, 30-Monkey Humpers, 40- Bomb jacks
Pain station#2
11’s- Diamond Merkins, HR Merkins
Indian Jog back to COT
MARY: 2-Minutes
ANNOUNCEMENTS: Q-Source, Kenya awareness convergence, Care Center Volunteers
COT: Yes

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F3 The Fort

Tag: Cakeboss

I like hotdogs

Rob Stepped In A Puddle

Miles and Smiles

Pendulum O’ Pain

The Ballroom: Dancing the Gloom Away

Gardenia The Valuables

Golfin at the Pond

Board & Broga

The 3in Screw!!

Indian Jog