Big crowd this morning at Block Party. 24 men started their day off right, some ran, some rucked, and some stuck around and the rest followed the old geezer.
First stop, the bank on the corner, actually it is a pharmacy now. Circled up for exercises in cadence (SSHs, MNCs, IWs, WMs). Next, we selected a partner. Bear crawl to the middle of the parking lot, 10 partner merkins, bear crawl back to the curb, rinse and repeat 3 times.
Next, we ran down to the town hall offices, 3 rounds of Mike Tysons (set of 10). Back on the road, up to the top of the hill on Williamson St. 3 rounds of Partner pushes between the light poles. I was corrected, one of the poles was actually a flag pole (old man eyes). Next, hold plank, down to elbow, six inches. Back down the hill, return to the top of the parking lot. Brisk mosey to the parking lot across from COT with the brick wall. Dora 1-2-3, 200 Carolina Dry Docks, 300 Squats, 400 LBCs. Partner 1 performed the exercises while Partner 2 ran to the wall and did 3 muscle-ups.
Back to COT
Tag: Cakeboss
Wait..what?!?
- QIC: Double D, SkateOrDie
- When: 2023-01-27
- Pax: Bonsai, Boss Hogg, Cakeboss, Cyclops, Double D, JWOW, oldbay, Peach Stand, Pusher, Short Sale, SkateOrDie, Twister
- Posted In: Slow Burn
WARMUP: @Double D kicked us off with a disclaimer and quick mosey around the parking lot before we circled up to do a handful of warmup-y type exercises…I would list them out, but can’t recall exactly what we did as (unbeknownst to most of the PAX) I was more concerned with concealing the speaker I was carrying for my portion of the Q. Kudos to @Pusher for noticing. I do, however, recall the group providing the 5 core principles of F3 as we had an FNG EHd by @OldBay
THE THANG: After warmups, @Double D mentioned the theme for the day, which was Adaptability and Agility and then handed off his Q to YHC. I proceed to expand upon Adaptability and Agility and the need as leaders to be both Adaptable and Agile as there is always something that comes at us unexpectedly. We then proceeded to mosey to the Lowe’s parking lot where we circled up for 15 mins of EMOM (every minute on the minute) of the following exercises:
1 burpee
2 lunges each leg
3 merkins
4 low squats
5 SSH
*Music started off on AC/DC radio and switched halfway through to 90s Hip Hop to accommodate @Pusher’s musical preference.
The PAX then mosey’d to the top of the hill by the gas station for a few plank jacks before moseying back down to the lot for what started out as a quick broga session that didn’t feel right due to the 90s Hip Hop, which was adapted to a 16-PAX circle of PAX-led mary.
MARY:
ANNOUNCEMENTS: D2DB tomorrow, D2D Relay in 3 weeks, read your newsletter
COT: what’s shared in COT, stays in COT!
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D2DBAR warmup
- QIC: B.O.B.
- When: 2023-01-26
- Pax: Anchorman, B.O.B., Band Camp, Barry Manilow, Cakeboss, Crank, darkhelmet, Happy Hour, Jekyll, Joe Lyons (F3 Long Duck), Ltrain, macgyver, Maximus
- Posted In: Minnow Pond
WARMUP: 1 mile
THE THANG: 4x 400
MARY: yes
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4 Corners of Chatter
It was a cold/dark morning in the gloom but there was enough fiery mumble chatter to keep everyone warm.
Quick warmup then a long mosey over to the Church of the Nazarene for a little 4 corners of pain.
4 Corners of Jack Webb Lap around the church.
4 Flutters – Added 4 each round until we hit 40
1 Merkin – Added 1 each round until we hit 10
1 Squat – Added 1 each round until we hit 10
4 Overhead Claps – Added 4 each round until we hit 40
Ran back to COT for prayers and praises.
JWow
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Harris Street Hill Repeats
- QIC: Pusher
- When: 2023-01-25
- Pax: Barry Manilow, Bass-o-matic, Bonsai, Boss Hogg, Cakeboss, Cobra Kai, Corruption, Cyclops, Dojo, Esso, Funhouse, Jekyll, Pusher, Rock Thrill, RollOff, skipper, Sugar Daddy, Twister, Vuvuzela, WWL
- Posted In: Clydesdales
Mosey to Harris Street. Repeat hill up to 5 times and mosey home.
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Door Dash Monday
- QIC: Double D
- When: 2023-01-23
- Pax: 38 Special, Badlands, Barry Manilow, Beaker, Cakeboss, Cobra Kai, Double D, Grout, Joe Lyons (F3 Long Duck), Paddle, Peabody, Pusher, Quack Attack, Sugar Daddy, Tesh, WWL
- Posted In: Sweep The Leg
WARMUP: Run behind Earth Fare out past bank into Brayden around back to parking lot by the pool and muster.
THE THANG: 10 Hand release merkins OYO + 10 Shouldwr taps IC
Then we sprinted up to Inizios and onto several other establishments along 160, stopping each time for 10 merkins of varying flavors and some abs. last sprint was to HT lot. pax moseyed back home with some extra running and Mary to wrap up. Great push by all!
ANNOUNCEMENTS: D2DB slated for Sat and will have outstanding 2nd F so be there!
COT: Words on Whetstone from Olaf + prayers.
Life is full of sprints, some long and some short and some of unknown duration or finish lines. We do this crazy stuff in the Gloom to prepare ourselves. Now you know you’re prepared when the next sprint arrives in your life.
Thanks to Badlands for the invite!
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Make Wednesday Matter
- QIC: Double D
- When: 2023-01-18
- Pax: Airborne, Anchorman, Backdraft, Barry Manilow, Bass-o-matic, Bonsai, Boss Hogg, Cakeboss, Cobra Kai, Corruption, Cyclops, Double D, Eric Thompson BOT, Everest, Fogerty, Gekko, Joe Lyons (F3 Long Duck), JWOW, Mark Nestel, Ölaf, Poppins, Rock Thrill, Shady, Short Sale, sirtophamhat, Twister
- Posted In: Clydesdales
THE THANG: we ran to WEP, out the trail in backside to Harris, right turn on Jackson back to 160 and back home. some added distance. all got better!
COT: yes!
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Are you a Lizard Bullfrog or Leach 🤷🏻♂️
- QIC: CakeBoss
- When: 2023-01-17
- Pax: Assassin, Cakeboss, Cornerstone, Cyclops, Dojo, Nasa, Sprocket, Sugar Daddy
- Posted In: qsource
WARMUP: Cornerstone prayed us in
THE THANG:
We discussed F3: Groups
Organizations
Communities
Teams
Lizards
Bullfrogs
Leaches
Where are we leading in each of these groups
Most influential is in our HOME TEAM
MARY:
ANNOUNCEMENTS:
COT:
Cyclops prayed us out!
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It’s really 6ish at 6ish….
- QIC: Pusher
- When: 2023-01-14
- Pax: Airborne, Anchorman, Badlands, Barry Manilow, Bass-o-matic, Cakeboss, Fogerty, Funhouse, Happy Hour, JWOW, L-Train, None, Pusher, Twister, Vuvuzela, White Lightning
- Posted In: Tempo
WARMUP: Making fun of HappyHour with tights but no shorts. Pulling a Menthol…
THE THANG: Munn, Harris, Massey, Academy, Banks, back up 160.
MARY:
ANNOUNCEMENTS:
COT:
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Liver eaters Unite
- QIC: Assassin
- When: 2023-01-16
- Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Cakeboss, JWOW, Rock Thrill, Twister
- Posted In: Flight Plan
These high impact liver eaters ran and fellowshipped!
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