Partner Shredder

2023-07-19Leave a comment

QIC: Cohiba
When: 2023-07-19
Pax: and Tapout, Bass-o-matic, Cakeboss, Cohiba, Cousin Eddie, Dixie, fishstix, Flipper, Gemini, Headspin, JWOW, Kaiser, NakedAndAfraid, Rebel, Saw Dust, Shield, Sprocket, SugarBug
Posted In: Ring of Fire

WARMUP: SSH, Windmills, Imperial Walkers, and Strawberry Pickers
THE THANG:
Mosey to football field
Cheese Shredder
Partner Up:
Exercises (Weinke = W) – 10 Yard Line- Burpees, 20 Yard Line- Shoulder Taps, 30 Yard Line- Peter Parkers, 40 Yard Line- Monkey Humpers, 50 Yard Line- LBCs
Round 1= Human Wheel Barrel/ 10 Yards – Run Back 50 Yards; Repeat W
Round 2 = Partner Carry/ 10 Yards – Run Back 50 Yards; Repeat W
Round 3 = Bear Crawl/ 10 Yards – Run Back 50 Yards; Repeat W
Round 4 = Crab Walk/ 10 Yards – Run Back 50 Yards
SPECIAL MESSAGE: A partner is always better to help you through life.
ANNOUNCEMENTS: HIM Camp, Bethel Shelter Taco Night, 9/11 5k Run
COT: Prayers and Praises

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4th of July Convergence

2023-07-11Leave a comment

QIC: Double D
When: 2023-07-04
Pax: Badlands, Barry Manilow, Bass-o-matic, Battle Bot, Beaker, Bonvoy, Boogie Down, Cakeboss, chickenhawk, Cohiba, Cornerstone, Cyclops, Double D, Esso, fishstix, Fogerty, Grassy Knoll, Grout, Gump, Happy Hour, Italian Job, Joe Lyons (F3 Long Duck), Kermit, Lighthouse, Mainframe, Mark Twain, Maximus, Minuteman, Ölaf, oldbay, Peach Stand, Sasquatch, slapshot, Sofrito, Solo, Sprocket, Stang, Straight Up, Tang, Triple Lindy
Posted In: Convergence

1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap

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KABOOM at Colosseum

2023-07-06Leave a comment

QIC: Double D, fishstix
When: 2023-07-04
Pax: Badlands, Barry Manilow, Bass-o-matic, Battle Bot, Beaker, Bonvoy, Boogie Down, Cakeboss, chickenhawk, Cohiba, Cornerstone, Double D, Esso, fishstix, Fogerty, Grassy Knoll, Grout, Gump (Cape Fear), Happy Hour, Italian Job, Joe Lyons (F3 Long Duck), JWOW, Kermit, Lighthouse, Mainframe, Mark Twain, Maximus, Minute Man, Ölaf, oldbay, Peach Stand, Rainmaker, Sasquatch, slapshot, Sofrito, Solo, Sprocket, Stang, Straight Up, Tang, Triple Lindy
Posted In: colosseum

WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!

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Team LiverEaters

2023-07-05Leave a comment

QIC: darkhelmet, Maximus, Spider-Man, Gears
When: 2023-06-30
Pax: 38 Special, Backdraft, Battle Bot, Cakeboss, chickenhawk, Clickbait, Cubbie, darkhelmet, Gears, Gemini, Grout, HarryCarry, Headspin, Mark Twain, Maximus, Portal, Ruby Slippers, Shield, Spectre, Spider-Man, Splinter, Sprocket
Posted In: Varsity

WARMUP: Stretchy things, lap around the lot
THE THANG:
4 parts for each member of the SL, all done in teams of 4 (or 5 if needed)

Gears: Two partners run up the hill to Pull Up bars, 10 2 pullup Burpees between the two PAX while the other two are doing 10 Big Boys each and squatting till swap. Two rounds.

Maximus: 50 yard out and back for 2 partners, when they return 10 burpees. Waiting pair is doing American Hammers. Swap. Next a set of perfect merkins to failure for each group. Losing SL does 5 burpees each.

Dark Helmet. Mosey to the rock lot on AO Jones. Partners bear crawl between light posts. If you stop, you do burpees till all the pax are done.

Spider Man: Partner Carry loop around the lot. Finish with one partner flutter while second partner runs to top of lot turnaround and back. Flapjack.

MARY: None
ANNOUNCEMENTS: Many (read your news letter)
COT: Prayers for M’s, parents, jobs, travel, and kids.

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Run

2023-07-05Leave a comment

QIC: fishstix
When: 2023-07-05
Pax: Anchorman, Barry Manilow, Cakeboss, Cobra Kai, Dojo, Esso, Everest, fishstix, Funhouse, Gekko, Sugar Daddy, Weezer, Wegmans
Posted In: Clydesdales

Planned route – loops around Kingsley business park. Alternate, slow lap, fast lap. Some ventured in the woods for some trails and others carried heavy things on their back. All broke a sweat and got better.

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Running in Circles

2023-07-03Leave a comment

QIC: CakeBoss
When: 2023-07-03
Pax: Cakeboss, Double D, Mainframe, oldbay, Pusher, Wegmans
Posted In: Flight Plan

WARMUP:
THE THANG:
We ran in circles
Market
Sutton
160
Again and again
MARY:
ANNOUNCEMENTS:
COT:
Keep Posting!!🇺🇸🎂

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Possum sighting in the Yard

2023-07-01Leave a comment

QIC: possum
When: 2023-06-17
Pax: Barry Manilow, Bass-o-matic, Bitcoin, Boogie Down, Cakeboss, Fogerty, Possum, Ruby Slippers, Spike, Twister, White Lightning
Posted In: the yard

Lots of new stuff in the football field. some wall exercises.

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Tall order of MOIST please

2023-07-01Leave a comment

QIC: CakeBoss
When: 2023-07-01
Pax: Barry Manilow, Bass-o-matic, Boogie Down, Cakeboss, Fogerty, oldbay, Sprocket, Tater
Posted In: the yard

WARMUP:
mosey
3 sets of 10 dips and 10 Derkins
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats

THE THANG:
Light poles
10reps each exercise
Advance 1 poke at time
Go back to beginning stopping at each pole adding next pole each round
MARY: n/a
ANNOUNCEMENTS: 4th not July convergence…be there
COT: lots of prayers and praises🔥👆🏻

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“The Hip Thing” By Airborne

2023-06-30Leave a comment

QIC: LTrain
When: 2023-06-28
Pax: Airborne, Anchorman, Backdraft, Barry Manilow, Bass-o-matic, Cakeboss, Dojo, Everest, Gekko, Ltrain, Mainframe, skipper
Posted In: Clydesdales

WARMUP: What Warmup?
THE THANG: Run… far….
Head from COT to Munn. South on Munn to Harris St. East on Harris St. to the Godfather of hills in The Fort. Depending on the distance desired, take Spratt or Massey to 160 and back to COT for a total of ~4 miles.
MARY: Not necessarily Mary but Airborne brought out a 5 minute Hip workout to help with strength, tone and maintain the swim bod for the summer. It was a burner!
ANNOUNCEMENTS: Read your newsletter. Convergence on July 4.
COT: Prayers for calm minds and patience, Cakeboss’s family after losing his step-father and the Cox family who lost their father leaving behind two young children and a wife.

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Postal Loops

2023-06-29Leave a comment

QIC: fishstix
When: 2023-06-29
Pax: Anchorman, Band Camp, Barry Manilow, Cakeboss, fishstix, macgyver, Slash, Vuvuzela
Posted In: Minnow Pond

Ran to former Hardee’s location. CCDs, Squats, and LBCs in cadence.
Ran Springs, Elliott, Unity loop to Post Office.
Partner up. Each partner ran in the opposite direction, 10 merkins when they meet up, 15 CCDs, Squats, and LBCs at the Post Office. Rinse and repeat, Pax completed 3 to 4 loops.

Back to COT.

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F3 The Fort

Tag: Cakeboss

Partner Shredder

4th of July Convergence

KABOOM at Colosseum

Team LiverEaters

Run

Running in Circles

Possum sighting in the Yard

Tall order of MOIST please

“The Hip Thing” By Airborne

Postal Loops