Kettle Bell Kards

WARMUP: SSH, Imperial Walkers, Little Baby Arm Circles, Cherry Pickers, Windmills
THE THANG: Dora The Explorer – 100-Merkins, 100-Big Boys, 100-Lunges – 100 yard mode of transport.
Deck of Pain – Kettle Bell Swings, KB Chest Press, KB Goblet Squats, KB Curls, Running on the 2.
MARY: NONE
ANNOUNCEMENTS: BBQ social at Blues Monday, Bourbon Tasting, Poker.
COT: Prayers for Long Duck. Great to see the HIM. Prayers for 🇮🇱.

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Managing in a Crisis

The rain showed up and so did 7 other HIMS for the workout. Honestly I was surprised because I was only there because I was the Q.

Left the parking lot and moseyed to covered are for warm-up of Stretching, SSH, IW, HW, Merkin, Windmill.

The main event was a series of 3 exercises done to designated count and repeated 3x. Series 5 groups of 3 exercise. After each group run to the end of covered walkway and back for next group.
10 Bomb Jacks
15 Merkins
20 Dips

10 Squats
15 Monkey Humpers
20 LBC

10 Diamond Merkins
15 CDD
20 Flutters

10 Big Boys
15 Heels to Heaven
20 Flutters

10 Wide arm merkins
15 Dips
30 sec Plank

Back to COT

Message on leadership was all around the class I took on Managing Through a Crisis. The class was designed around Captain Sully and the Miracle on the Hudson. Best class I have taken in my professional career. See attached link for the 6 key takeaways.

https://lamarhamilton.com/blog/6-lessons-on-decision-making-from-captain-sully/

Prayers for parenting and raising teens, healing and the victims in the Israel War.

Thanks Cyclops for the opportunity to lead. This definitely got me out in the rain 🥴

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Leg Day is the Best Day

Warm Up
SSH
NUR
Merkins
NUR
Imperial Walker
NUR

Track time

10 squats
200 meters
10 lunges
200 meters
X 4
Bulgarian split squats waiting for 6
10 single leg squats
200 meters
10 reverse lunges
200 meters
X4
Calf raises waiting on 6

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Coach Dr. Seuss

WARMUP:
9 motivators
Merkins
Low slow squats

THE THANG:
Would you like burpees here? Or there?

You do not like them.
So you say.
Try them! Try them!
And you may.
Try them and you may, I say.

Suicide runs at each 10 yard line 1 burpee at each turnaround

Mozy to pull-up bars
1 minute Dead hangs and planks

Stations – hub and spoke style

Hub: 2 pull-ups

10 reps each
Station 1
CDD
Merkins

Station 2
Burpees

Station 3
Bear crawl across pavement 2x

Station 4
Squats
Lunges

Station 5
Bomb jacks
Mountain climbers

Round 2 do everything in slow cadence. 6 count burpees

MARY:
<2 minutes of gut work ANNOUNCEMENTS: Sober October. See slack for deets COT:

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Spanish Invasion comes to The Fort

@Cohiba ran on Puerto Rican time today at #ao-varsity. This also explains why @Bobber chronically pushes past 0515 arrivals. There were a lot of words; many of us understood very few. Let’s not allow cultural differences to impede F3 being OPEN to ALL men.

@Cohiba likes Big Boys
@Bobber understands more than he says, but when he’s in cadence it’s sweetly melodic
@Jazz Hands has invisible Big Boys
@Bitcoin counts well in many languages, and also likes Big Boys
@Boogie Down didn’t translate much for us, but could have
@Saw Dust apparently went of some kind of rant in name-o-rama
@Cousin Eddie spent the entire time confused (as did YHC)
@Mark Twain said something like: “Me da cólera” about the DORA. I just hope it doesn’t turn into dysentery
@Retiree wondered what he’d stumbled upon, but his buddy @chickenhawk was there to guide the way
@SouptoNuts put his Criminal Justice degree to work. Just like he does every other day, by being a more educated human
@HarryCarry was there early for “Ironing Pants,” but I might have misheard that. @CakeBoss and @Shield were helping. When you have to carry something that harry (hairy?), I suppose you need help ironing your pants? :man-shrugging:

You could spend the whole day wondering if you’ll fit within a new environment, read up on the lexicon, ask guys about procedure, examine backblasts, and consider where your priorities really are. But if you don’t set that alarm and get out of the fart sack…well: “too mah-leh-teen!”

This report is subject to verificación by @Punch List….if he ever opens slack again to check all these notifications
The names should be above

***********Bandcamp’s Version************

@Cohiba ran on Puerto Rican time today at #ao-varsity. This also explains why @Bobber chronically pushes past 0515 arrivals. There were a lot of words; many of us understood very few. Let’s not allow cultural differences to impede F3 being OPEN to ALL men.

@Cohiba likes Big Boys
@Bobber understands more than he says, but when he’s in cadence it’s sweetly melodic
@Jazz Hands has invisible Big Boys
@Bitcoin counts well in many languages, and also likes Big Boys
@Boogie Down didn’t translate much for us, but could have
@Saw Dust apparently went of some kind of rant in name-o-rama
@Cousin Eddie spent the entire time confused (as did YHC)
@Mark Twain said something like: “Me da cólera” about the DORA. I just hope it doesn’t turn into dysentery
@Retiree wondered what he’d stumbled upon, but his buddy @chickenhawk was there to guide the way
@SouptoNuts put his Criminal Justice degree to work. Just like he does every other day, by being a more educated human
@HarryCarry was there early for “Ironing Pants,” but I might have misheard that. @CakeBoss and @Shield were helping. When you have to carry something that harry (hairy?), I suppose you need help ironing your pants? :man-shrugging:

You could spend the whole day wondering if you’ll fit within a new environment, read up on the lexicon, ask guys about procedure, examine backblasts, and consider where your priorities really are. But if you don’t set that alarm and get out of the fart sack…well: “too mah-leh-teen!”

This report is subject to verificación by @Punch List….if he ever opens slack again to check all these notifications
The names should be above

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3 lessons, lucky 7’s & Dora Jr.

WARMUP: mosey to gym parking lot
All exercises were 10 D/C I/C with 5,4,3,2 & 1 burpee respectively in between sets

Windmills
Imperial walkers
Hillbilly walkers
Low slow squat – holding people’s chair on the last rep then did 10 MNC’s D/C I/C
Plank with stretches along with merkins and shoulder taps.

Side straddle hops x 30 D/C I/C

THE THANG: off to the west side of the high school for lesson 1

Lesson 1 – all leaders are readers
7’s between the light poles – squats and hand Release merkins

Mosey to the pull up bars with 5 burpees OYO half way there.

Lesson 2 – Habits compound daily. 1 penny that doubles for 30 days yields $5.37 MM. As we lay bricks, remember this.

7’s – pull ups and Diamond merkins running between the bars and the entrance. Group stayed together. No man left behind.

Mosey to small east side parking lot for lesson 3.

Lesson 3 – accelerate with someone else. We can’t maintain discipline on our own like we can with others. In that spirit……

Partner Dora Jr. – 50 hand release merkins and 100 squats. Flutters upon completion and a mosey to COT.

MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle

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Angry Runners

WARMUP: SSH, Windmills, Strawberry Pickers, Broga
THE THANG: Run through Massey Neighborhoods and trails; At completion of each mile, perform 10 Merkins, 10 Squats, and 10 Big Boy Sit Ups
MARY: 10 Merkins
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Just a little chicken fried atThe Ranch

WARMUP:
mosey
SSH, Merkins, Hillbilly Walkers
Mosey
Lunge walk
Bear crawl
Mosey
Irkins, dips, step ups
Mosey
THE THANG:
5 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats

Playground partner
15 swing crunches/partner pull-ups
3 rounds

Mosey
Bear crawl

Partner1 Suicide/Partner2 LBCs

Mosey

4 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats

Bear crawl to 5th light pole

MARY:
Flutters
Boat/Canoe/ big boy
Hello dolly
ANNOUNCEMENTS:
Blood Drive
Read Newsletter

COT:

God opposes the proud, but gives grace to the humble
James 4:6

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Smokin Modification

WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG:
3 Rounds of (10) Burpees, (20) Lunges, (30) Shoulder Taps, and (40) LBCs
Mosey to Church parking lot to perform 2 Rounds of the Cheese Shredder
Ran to the Print Shop for 3 Rounds of (5) Pull-ups, (10) Dips, and (20) Big Boy Sit Ups. Ran back to COT
MARY: American Hammers, Hello Dollies, Flutters, and Box Cutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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