Tag: Cherry Pie

Recess Time !!!!

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WARMUP:

Windmills
Hillbilly Walkers
Imperial Walkers
Moroccan Night Cluns

THE THANG:
12 Stations with 12 Reps each, jog a lap, rinse and repeat

– Carolina Dry Docks
– Squats
– LBCs
– Flutter Kicks
– Mountain Climbers
– American hammers
– Ruck Curls
– Ruck Tricep
– KB bent over rows each arm
– Over Shoulder SB Toss
– Bomb Jacks
– Monkey Humpers

MARY: None she was missed along with <@U0818FC8SUS>

ANNOUNCEMENTS: Q Source Golf Links Tournament, HIM Camp

COT: Always will remain in our hearts :two_hearts:

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Non-Alcoholic Drinking Game F3 Workout

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Soundtrack: Amazon Music Playlist (curated by Amazon Music) “REDISCOVER THE ‘80S: College Rock

WARMUP:
– Mosey a lap
– Mountain Climbers
– Big Boy Sit-ups
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– LBC

FLIP CUP DORA: 80-160-240 Dora. Run down to the table, and try to flip the cup upside down. One attempt only. If you do it successfully, then you get to take 10 off of your required number of reps for the current exercise.
– 80 Merkin
– 160 Squat
– 240 LBC

RED OR BLACK: Do an exercise, and then bear crawl to the table. Declare red or black. Flip a card. If you get it wrong, you do a burpee. If you get it right, carry on. Nur back to the starting line and repeat with the next exercise.

– 30 Big Boys
– 15 Merkins
– 30 Low Slow Squats
– 30 Bicycles

WATER PONG: Split into two teams. Do two exercises, then run to the table. Take one shot. Run back. Repeat with the next set of exercises. When the game is won, the losing team does six burpees. The winning team only has to do the amount of burpees of the cups that are left on their side. No bringsies backsies. No bouncing allowed. No rebuttal.
– 20 Carolina Dry Docks 30 second plank
– 30 Calf Raise 20 Flutters (count on the left leg)
– 10 Mike Tysons 30 LBC
– 30 Squats 20 American Hammer

Concluded with MARY.

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2025.37 Slow Burn

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TBH All I knew I wanted to do was 10 sets of burpees and bear crawls. Each bear crawl was 40 yds and burpees started at 10 and went to 1. In between sets run toward Shutterfly and find the next opportunity to find 40 yds of unoccupied pavement.

I have a heavy heart now and it wasn’t any better at the time. The fact that flags were there flying at half mast in front of Shutterfly was a good reminder of who we are and what needs to happen next from an immediate and existential standpoint, so we recited the Pledge of Allegiance.

I’m currently reading Plato’s writing on Socrates and the present parallels are not lost on me. A man was executed for “impiety” and “corrupting the youth”. He asked questions. He didn’t properly attend to the gods. He challenged authority.

The bottom line is that we need both political parties. Without challenge, a uniparty would become weak and invalid. I would say we need more, but I digress. We should all be praying for the prosperity of both political parties to the betterment of the individuals they serve.

God forgive us, for we know not what we do.

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I like legs!

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WARMUP:
-windmill
-ssh
-imperial walkers
-hillbilly walkers
-yoga flow: fwd fold – down dog- plank-6” – updog

Mosey around back
Wall sit and take turns running stairs

Lunge walk across bridge to flagpoles

THE THANG:
Lamp pole ladder – stop at every pole out and back
1st light- 3 burpee
2nd light – 5 merkins
3rd light – 10 squat
4th light – 20 mountain climbers
5th light – 20 side straddle hop

Last round: mosey all the way to end of road and back (no stops)

Lunge walk 2nd half of bridge on way back to Mary

MARY:
– Lbc
– Box cutter

ANNOUNCEMENTS: golf tournament, F3 Chester launch this sat

COT: prayers for healing: Dr appts for Bonsai’s daughter, Cherry Pie’s son, DD’s wife starting treatment, Nick Zervos’ recovery (USC student from FtMill shot over weekend breaking up a fight)

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Coupon Collectors Anonymous

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YHC provided the disclaimer and we got after it.

Warm-Up:
– Stretching (hams & calves)
– Imperial Walkers
– Mosey to the back wall → peoples chair with escalating 10-counts.

The Thang:
– Bear crawl halfway, lunge walk the rest.
– Mosey to back lot → pick up a heavy coupon (no slacking).
– Bicep curls IC: 20 → run to concession stand → Irkins IC → run back.
– Rinse/repeat 18, then 15.
– Mosey to side lot.
– Tricep extensions IC: 20 → run to curb/back.
– Repeat 18, then 15.
– Overhead coupon holds & bicep holds until failure.
– First to drop = 2 burpees, rest = 1.
– Final burnout: OH hold → bicep hold → 5 burpees.

Return to COT:

Through the bleachers (luckily gate unlocked).

COT:
– Announcements: Invergence, Golf Tournament.
– Prayers & Praises shared.

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2 loops – fruit loops!

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WARMUP: yes
THE THANG:

Loop 1 (2.5mi)
L on 160
L on Sutton
L on 6th Baxter
L on Drayton Court
YMCA trail back to the Y parking lot
Shady Grove Crossing
R on Market

Loop 2 (1.2mi)
L on 160
L on Sutton
L on Clarke Elliot
Thru circle onto Assembly
L into lot back to SB

MARY: not today
ANNOUNCEMENTS: leaders on the links, bourbon and bbq, dam to dam, newsletter
COT: absolutely!

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The 6 Rights make a Left Baxter Loop

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WARMUP:

THE THANG: Run 3.2 miles on large Baxter loop :
Market
R on Gardenia
R on Morris Hunt
R on Downing
R on Berkshire
R on Tuckerton
R on Richard’s Crossing
Back to COT
MARY:
ANNOUNCEMENTS:
COT: fight or flight – what is your choice today?

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Labor Day laps in Baxter for Flight Plan

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WARMUP: Um-yep
THE THANG: Baxter loops behind YMCA which covered Sixth Baxter, Sutton Rd and Market Street.
MARY: Does stretching count?
ANNOUNCEMENTS: Plenty of announcements- Invergence, Golf tournament and read your Sunday newsletter!!
COT: Yes

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Bro-workout with Ruck

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WARMUP: None
THE THANG:
1 Mile Loop Around Kingsley, Each pax had a partner and rucked or shuffled in the opposite directions, meeting around the halfway point where they did 5 merkins, and they continued on to walk or shuffle and meet again around the starting point and did 5 squats. Continue this sequence until the time is up. The mileage range was 3 to 4 miles.
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Brought to you by the number 14

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Shared a quick message that we are not at the center of our universe. I’ve had lots of changes come my way in 2025 (some expected & some unexpected) and my decision making was made easier when I realize that I needed to put my faith and family first.
WARMUP: Merkins, squats, HWs, LBCs. All IC & reps of 14. Why 14 asked Bass? Because I wanted to honor the most recent win streak by the best team in MLB, my MILWAUKEE BREWERS!
THE THANG: jog to the track to find the gate locked. Guess we’ll have to pivot to some Lightpole fun. Run to first lightpole, do 10 merkins. Run back to startex. Run to 1st, do merkins, then 2nd light pole for 10 Bombjacks. Back and forth including squats at 3rd, LBCs at 4th, run to 5th. Then reverse the order and do the ladder again.
MARY: no time
ANNOUNCEMENTS: Invergence coming up, Bethel men’s shelter
COT: prayers for healing for families including Double D’s M.
Short Sale out

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