The happiest of all hours is 5am.

WARMUP: 3 pax looked awkwardly around for the scheduled Q. He was at an undisclosed location nearby. More to come on that.
THE THANG: Created a weinke on the fly by doing a 5 exercises on a countdown from 10 with a loop around the COG after each round. When we got to 1, we accelerated it to 10 to finish stronger.
MARY: not quite.
ANNOUNCEMENTS: The things you read in the newsletter.
COT: Powerful stuff.

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Cuomo made me do it

Delivered a Cuomo designed Wienke as a last second pinch hitter. It went something like this…..

warm up:

SSH x20

windmills x10

moroccan nightclubs x20

hillbilly walkers x10

burpees x10

The Thang

mosey to the hill and partner up for a Dora of burpees, CDDs, LBCs and squats. We made it through 1.25 rounds before heading back to COT for some Mary which included American Hammers and Big Boy Sit Ups

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A Tribute to

WARMUP: A quick run up the hill to pay tribute…to the hill.  Then we paid tribute to Cha-Ching with an inspired OYO 11 burpees followed by 33 SSH.  Ran down the hill and to the big parking lot for another inspired 11 and 33.  Then ran to the band parking lot for another 11 and 33.  The meaning behind 11 and 33, don’t remember but Cha-Ching may!
THE THANG: Ran over to the front of the school by the benches and broke out the “alternative” music in tribute to Slash who’s recovering from knee surgery.  (Alternative music wasn’t very alternative so fail on YHC part).  We did the exercises below and then ran a lap around the parking lot after each set.
– 10 burpees, ~30 seconds Al Gore
– 15 diamonds, 30 monkey humpers
– 20 hand release, 50 calf raises
– 25 wide arm, 50 flutters
– 30 reg merkins, 40 step ups
– 35 rangers, 25 incline merkins
– 40 CDD, 30 hammers

Ran back to COT.
MARY: got through 3 min worth
ANNOUNCEMENTS: Xmas party, shanking with Stang
COT: CSPAN around the horn!

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2022 Thanksgiving Day Convergence

Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.

Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.

HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT

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Sharknado Again?

WARMUP: We ran 1/4 mile and did the usual except for SSH’s they suck and Hill Billy Walkers are better.
THE THANG: Sharknado was called again because I’m not original and couldn’t think of anything else to do, so twice in a month seemed fine to me. Also I know how much Trucker loves it. The hand release Merkins where just for Cyclops. Here’s how it went.

10 Burpees / Run down Hill and back to top
20 Hand Release Merkins / Run down and back up
20 Big Boy Sit-ups/ Run down and back up
20 Monkey Humpers / Run down and back up
20 Scorpion Dry Docks / Run down and back up

Goal was to do entire cycle 5 times, most made it to three complete rounds. This shut up the mumble chatter very quickly as we got 3 miles in just three rounds.

MARY: Returned to COT for 5 minutes of stretching as I try to do at end of all my Q’s.
ANNOUNCEMENTS: Dam To Dam Golf Tournament is Friday December 9th at 10:00AM Waterford Golf Club in Rock Hill. Contact Stang with any questions.
COT It was done.

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Tabata Beatdown

WARMUP:

Hillbilly Walker, Imperial Walker, Windmill, and Side Straddle Hops.

THE THANG:

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. High knees 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min Mosey
40 sec. Cross Country Skier 10 sec. Rest
40 sec. Hello dollys10 sec. Rest
2 min Bear Crawl
40 sec. Shoulder taps 10 sec. Rest
40sec. Lbcs 10sec. Rest
2 min Mosey

Last 10 minutes we did some Fire Hydrants, in and outs, and Planks

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Cuts like a knife-Get Sharper(Wet Stone&Blade)

WARMUP:
THE THANG: Re-start Wet Stone and the blade relationship.
The value in the relationship:
1.Makes you better
2.helps someone else.
3.a confidant for life
4.Helping another person is Gods plan for all of us.
5.Life is better not alone
6. gain perspective on the way you see things.

Who to pick as a Wet Stone; Someone who has something you want or like or respect.
1.Paece and happiness
2.a good attitude
3. A good relationship with spouse /God
4.Content with what they have
5.Responsible or dependable
6.A good friend
7.A good leader
8. Great shape

MARY:
ANNOUNCEMENTS:
COT:

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Snake Pit is a gear workout

I arrived in excellent spirits completely unaware that Snake Pit is a kettlebell workout. As I was without a kettlebell or an appropriate weinkie, I had to improvise quickly. I borrowed a kettlebell and possessing both a deck of cards and a Bluetooth speaker, for my planned bootcamp Q, lead the PAX to the bottom of the hill.

On the walk, I could only think of four exercises. PERFECT! There are only 4 suits in a deck of cards. Unfortunately, all I could think of was: manmakers (spades), swings (clubs), big boy situps (hearts), and squats (diamonds). Sometimes when the pressure of the moment is upon you, your mind gravitates to a core workout that is less that effective (big boy situps) and an exercise like manmakers which is best done in more limited rep counts than a deck of cards provides. Swings and Squats are more appropriate for a deck of cards, so 50% ain’t bad, right?

It’s important to remind that PAX that occasionally at an F3 workout, you get what you paid for. I think that’s core principle number one.

To make up for my chosen exercises, I called a run to the top of the hill (intersection with FM Parkway) after each 5 cards. Surely this would give the PAX plenty of time to come up with disgruntled yet witty mumblechatter. They did not disappoint. I even chose to leave my phone in the car so I could skip the initial run and retrieve it. Now for the remainder of the workout, we at least had tunes coming from the Bluetooth speaker.

As luck would have it, I have never shuffled a deck of cards before and we had 42 manmakers in the first string of 5 cards. While the PAX showed great resilience in the face of such a steep rep count, I realized that I will read the Site Qs invite a little more carefully next time. Also, I feel my desired name change to Batman could now be in jeopardy.

My final error in judgement this morning was accepting Band Camp’s offer to write this backblast for me.


Cheddah

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Kingsley with a Ruck/Vest

WARMUP:
Ruck to WarmORama
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Swift Rucking

1st Stop:
20 Merkins
20 Mountain Climbers
20 Shoulder Taps
20 Lunges

Swift Rucking

2nd Stop:
20 Squats
20 CDD
25 Calf raises

MARY: No time left
ANNOUNCEMENTS: Read the newsletter

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