Tag: Cousin Eddie

Head Fake: actually working out!

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WARMUP:
5 Burpees
Mosey
Toy Soldiers
Mosey
Hillbilly Walkers
Mosey
Imperial Walkers
Mosey
THE THANG:
4 corners around NAFO
10 Merkins
20 Plank Jacks
30 Sumo Squats
Partner goes one way
Other goes opposite
When meet do 5 Burpees together then keep going

MARY: don’t know her
ANNOUNCEMENTS:
Matthew 16:15
COT:
Take your vitamins and say your prayers

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The field is larger than it appears

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WARMUP:None we went straight to work
THE THANG:
ROUND 1
Hit all the light poles with varying modes of transportation
Pole 1- 5 merkins and bear crawls
Pole 2- 10 squats and lunge walk
Pole 3- 15 Big Boys and crawl bear
Pole 4- 20 burpee’s and duck walk
Pole 5- 25 HR Merkins and bear crawl
Pole 6- 30 LBC and lunge walk
Pole 7- 35 Monkey humpers and crawl bear
Pole 8- 40 Flutters and discussion on Jester and related it to Jesus’ 40 days of fasting and temptations in the wilderness

ROUND 2
Mosey to school entrance and did laps with pain stations at student drop off area
10-LBC
10-merkins
10-dips
10-Derkins
MARY: corporate
ANNOUNCEMENTS:
COT: Had to be there

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A4A Dry Run

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WARMUP: IW, SSH, WM
THE THANG: A4A Preview – show on 4/22 to Alcatraz to find out!
MARY: Plank
ANNOUNCEMENTS: Jaeger
COT: We did it
MOLESKIN: YHC really appreciates what Cousin Eddie is doing with ROF and the sharing of testimony. Many of us don’t take the opportunity or are not comfortable or maybe haven’t taken the time to think through what our testimony is. In F3 fashion he is pushing us to grow. I will save the details of my story for an in-person conversation for anyone interested but the 3 lessons I am learning and realizing to have the biggest impact on my acceleration are COMMUNITY, VULNERABILITY & SURRENDER. F3 provides opportunity for each of these – it is up to the Pax to make the choice. I’m happy to walk this journey and learn from each of you.

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Headspin Testimony

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WARMUP: plank, upward dog, downward dog, peter parker, plank jacks, merkins, mountain climbers – while Headspin gave his testimony.

THE THANG:
5 rounds: 5 kraken burpees, 20 big boys, 50yd partner push (switch)

Big Bang – Circle up on 25 yard line in plank. Q calls out an exercise and a number. Pax run to any edge and complete the exercise, then run back to the center and plank for the 6. – while Headspin gave his testimony.
10 Merkins
20 lunges
30 American Hammers
20 bobby Hurley’s
10 burpees
Run a lap
10 bomb jacks

MARY: Elbow to knee Bicycle, J-Lows – while Headspin gave his testimony.

ANNOUNCEMENTS: The Rooster, Bethel Men’s shelter, The Jaeger

COT: Prayers for Ruby’s wife’s family and the loss of an uncle, prayers for Rainmaker to find a job (or start a business), praise for a 3rd grader coming home from the hospital, Praise for Kaiser and his wife’s prayer life, praise for cousin Eddie buying a new house.

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Cinder Fella workout

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WARMUP: Mosie
THE THANG: Part 1: Partner cinder block work 2 reps each – alternating run and work. Curls, Shoulder press, bench press, Upright rows Part 2: elevens at the pullup bars and V-ups at the bottom of the hill, maybe 2 miles and lots of shoulder work.
MARY: no Time
ANNOUNCEMENTS: Rooster, Jaeger and more
COT: Prayers, for Drop Thrill health, friends with Cancer and recovery .

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Four Smokin Corners

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Overhead Claps, Calf Raises and Cherry Pickers
THE THANG:
Four Corners: 20-15-10-5
Corner #1= Merkins & Squats
Corner #2= Dips & Lunges
Corner #3= Mountain Climbers & Monkey Humpers
Corner #4= Parker Peters & LBCs
Dora (Partner Up): Timer- Running Across Parking Lot
100 = Shoulder taps
200 = Plank Jacks
300 = Hello Dollies
MARY: American Hammers
ANNOUNCEMENTS: Read Newsletter
COT: Prayers and Praises

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Bring da toyz!

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WARMUP: We did a full body warm-up with a focus on the shoulders.
THE THANG:
Timer: 60 lb ball lift over shoulder – 22X; We each did 2 rounds. We rotate exercise stations after the timer/PAX is finished.
55 lb RAM Burpees
25 lb ball with Big Boy sit-ups
Incline pull-ups
HIgh Incline Merkins
High Decline Merkins
Dips
Merkin power push
Wide-arm merkins
Ab role out
Sandbag carry to Back pulls (need red band)
Run with 40 lb sandbag around cones
KB swings
One arm power squat presses
Band curls
Band shoulder presses
Shoulder raises with 10 lb KB-AMAP
KBs: Sumo squats

MARY: American Hammers
ANNOUNCEMENTS:
I gave my testimony mid-way through the workout.
COT: We went around focusing on praises. Main standout prayer request: pray for the families, survivors, and everyone involved in the Turkey/Syria earthquake.

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Bring da toyz!

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WARMUP: short full body warm-up with a focus on the upper body and shoulders
THE THANG:
Timer: 60 lb ball lift over shoulder – 22X; once this workout warrior was done we switched stations; everyone got through 2 lift over shoulder sessions
RAM Burpees
25 lb ball with Big Boy sit-ups
Incline pull-ups
HIgh Incline Merkins
High Decline Merkins
Dips
Merkin power push
Wide-arm merkins
Ab role out
Sandbag carry to Back pulls (need red band)
Run with 30 lb sandbag around cones
KB swings
One arm power squat presses
Band curls
Band shoulder presses
Shoulder raises with 10 lb KB-AMAP
KBs: Sumo squats
MARY: American Hammers to finish
ANNOUNCEMENTS:
My testimony was given.
COT: Lots of prayer requests for Turkey/Syria and the earthquake victims and families
Praises focus around the COT. Good stuff.

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Valentine’s Day + D2D taper = upper body not so friendly

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WARMUP: a lap around the lot and a circle up for COP – no squats, just the typical – windmills, merkins, planking, Broga poses, shoulder taps, imperial walkers, cherry pickers and then a mosey to the main event
THE THANG: In Valentine’s theme, 9 exercises were structured in a 10-20-30-10-20-30-10-20-30 format for one set followed by a long or short lap.
V-Ups
American Hammers
LBCs
BurpeEs
MerkiNs
Shoulder Taps
Inchworm merkins
LuNges
FluttErs

3 sets total by most and all got better then planked for the 6 and mosey back to COT

MARY: 90 seconds of protractor at various angles. Shaking of midsections were common.
ANNOUNCEMENTS: we’re executed
COT: YHTBT

Always an honor to have a holiday Q – the valentine message was to date your M’s continually – not just on 2/14 every year. Always be in pursuit of the best possible relationship to anchor your concentrica.

Thanks Triple Lindy!!
Honored,
Cyclops

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