Tag: crab_cakes

Aggressive Start

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WARMUP: 10 each- SSH, cherry pickers, Moroccan night clubs, 2 laps around the parking lot
THE THANG:
PART 1:
4 corners
– 20 Man-makers- High knees
– 20 curls – lunges
-20 Big boys – Butt kickers
– 20 Squats – Mosey
PART 2:
Jack Webbs-
Push ups & overhead press

The intent was to get up to 40 but…. I heard kettlebells hit the asphalt so we stopped at 28 and did another 4 corners with the Pax choosing the exercise at each corner.

PART 3:
Dora’s-
100- over head press
200- squats
300- curls (didn’t finish)

MARY: 1 round
ANNOUNCEMENTS: yes
COT: Had to be there

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Buckets of pain

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Three buckets full of pain suggestions were spread out over .25 mile to get in some running as well.

Three groups moseyed around agonizing over what they would draw from the buckets, with one bucket containing only burpee counts.

Breaking into groups gives us a great chance for fellowship, perhaps with guys we see all the time, but may not know very well. Thanks @weezer for the opportunity. ASSASSIN 🔫

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Only 6 years?

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WARMUP: Standing around talking. Very little stretching.
THE THANG: Brayden Hills
MARY: Last site Q morning for Boehiem. After 6ish years, he handed the shovel to Assassin. Thanks for your steadfast leadership Boehiem!!
ANNOUNCEMENTS: Newsletter
COT: Prayers for healing for health and addictions.

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NFL PIGSKIN PICK’EM

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THE THANG:

NFL Pickskin Pick’em Fund Raiser

14 Pax picked the potential winner of every NFL game this season
Each correct pick was awarded 10 pts
Each E.H. that posted throughout the season was awarded 20 bonus points
Each time a Pax volunteered at an F3 community service outing (Bethel Men’s Shelter, Blood Donations, FMCC, Adopt-a-Highway) was awarded 30 bonus points.

Most correct picks with 173 out of 269 games – Fogerty and Pusher
Most E.H.’s with 1 each – Uhaul and Cohiba
Most Community Service posts with 5 times – Fogerty, Sprocket, Badlands

Overall Standings
1st place Fogerty 1880 pts and $185
2nd place Sprocket with 1850 pts and $46
3rd Badlands 1840 pts
4th Pusher 1730 pts
5th Poppins 1710 pts
6th Double D 1700 pts
7th Uhaul 1690 pts
8th Cohiba 1670 pts
8th Dojo 1670 pts
10th Backdraft 1640 pts
11th Barry Manilow 1610 pts
11th B.O.B. 1610 pts
13th Crab Cakes 1390 pts
14th Cyclops with the tagline “4 yards and a cloud of dust” – 1340 pts

1st and 2nd place get to create a workout beatdown based on standings.

$273 dollars donated to the Fort Mill F3 Scholarship fund.

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Lucky Seven start off the new year at Armory

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WARMUP: mosey around parking lot followed by some warm up including windmills, sides, rattle, hop, low, slow squats, Merkins, downward, dog, mountain climbers.
THE THANG: we carried our kettlebells to the fire pits for 4 rounds of OPRAHS:
Overhead Press
Rows
American Hammers
Swings

Then partnered up for some Catch Me If You Cans (one PAX suitcase carried weights double time(ish) around the parking lot while other PAX dropped and did 10 merkins then ran to catch up and switch

Then some partner Dora 1-2- and part of 3
100 curls
200 chest presses
300 squats but sadly the clock ran out

MARY: nope
ANNOUNCEMENTS: Dam to Damn Bar: open to everyone, so tell your friends and family
COT: prayers for healing, patience during home repairs and remodel; named an FNG (welcome Pitfall!)

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12 Days of Christmas

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WARMUP: stretches; windmill praises (Pope Francis (85)), Boxer Squats (Chuck Liddell (52)), Jump Ropes Manny Pacquiao(43)), Evil Squats (Milla Jovovich (46))
Bear Crawled across the basketball courts, 20 big boy twists, bear crawl back and 20 more big boy twists
THE THANG:
1 lap around the courtyard track
2 burpees
3 big boys
4 monkey humpers
5 squats
6 flutter kicks
7 bobby hurleys
8 Mt Climbers (4ct)
9 Plank Jacks
10 SSH (4 ct)
11 Lunges
12 Merkins

MARY:
ANNOUNCEMENTS: Newsletter
COT: Prayers for family members, and travel during the holidays

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The other gear WOD

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WARMUP:
– SSH, IW, WM
– mosey to AO
THE THANG:
– modified 4 corners with bear crawls as mode of transportation between the stations. 2 PAX per corner, rotate after timer
– Station 1: tire flip and cindy OH press
– Station 2: squeeky wheel + KB side dips
– Station 3: 2x cindy: man-makers
– Station 4: 2x sand bag…carry sandbags a full loop around the 4 corners. once PAX return to station 4 this is the trigger to rotate. Got about 2.5 rotations in. Mosey back to COT.
MARY:
– Sally with V-ups and flutters
– Thunderstruck with burpees and SSH
ANNOUNCEMENTS:
– read newsletter
COT:
– was held.

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A “moderate” 29 degrees

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WARMUP:
SSH 25 IC
Windmills 10 IC
LSS 15 IC
MNC 15 IC
Yoga

THE THANG:

11’s – Mike Tyson & Big Boys with a shuffle to and from

DORA – 100 Merkins, 200 gBobby Hurleys, 300 American Hammers

Mary – Flutters, Box Cutters, LBC, Freddie Mercury

MARY:
ANNOUNCEMENT:
COT:

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Monday morning Bells

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WARMUP: Basic Warmup: disclaimer , short mosey, SSH, windmills, hillbilly walkers, MNCs, Mountain Climbers, Merkins
THE THANG: Walk to opposite parking lot. 20 each of Swings, Upward Rows, Curls, Tricep Extensions, and Bell Merkins, then a short loop. 3 rounds.
Transferred the KBs to the other side of the lot for another set of exercises. 20 each of Am Hammers, Flutters, Skull Crushers, Chest Press, and Goblet Squats.
Only 2 rounds completed due to time.
On your six bell pass back to starting point.
Walk back to COT.
2O each of Pass Through Lunges, Dead Lifts, Overhead Press, Figure 8s.
Ended at 0600.
MARY: Nah
ANNOUNCEMENTS: Christmas party, Thanksgiving Convergence 2023z
COT:Yes. Lots to be grateful for, lots to pray about.

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