Bag of tricks

2024-01-30Leave a comment

QIC: Bonsai
When: 2024-01-30
Pax: Band Camp, Barkley, Bonsai, Boogie Night, Conundrum, Crystal Lake, Cyclops, Escargot, Esso, Farmers Only, Gekko, Hot Toddy, Joe Lyons (F3 Long Duck), Kermit, Madoff, Maximus, Pusher, Rebound, RollOff, Rosetta Stone, Shady, slapshot, Tesh, Wooden Leg
Posted In: colosseum

WARMUP:
Short Mosey to parking lot near entrance
SSH – 1 Burpee
Low slow squat – 2 burpees
Windmill- 3 burpees
Maraca nightclub – 4 burpees

Too much mumblechatter so we went to the hill for quadzilla

Run down the hill and run backwards 7 times and do 7 LBCs at the top, decrease LBCs by 1 each time up.

Moved over to front of elementary school by flags for some bear crawl. Line up along the curb facing flag. Crawl to the other side and do 1 merkin, then reverse bear crawl back and do 1 merkin. Repeat 5 times.

Knocked out a few minutes of a work with the protractor. Then had enough time for one round of Dirty Myrtle and Mike Tyson’s (great combo)

Made our way back to COT.

Last but not least was the Airborne special hip exercises.

MARY:
ANNOUNCEMENTS:
COT:

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There and back

2024-01-29Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2024-01-22
Pax: 38 Special, Badlands, Crystal Lake, Cubbie, Farmers Only, Joe Lyons (F3 Long Duck), Liberty Bibberty, Lighthouse, Olaf, Rebound, SouptoNuts, Tesh, Tiller, Warning Track, Wooden Leg
Posted In: Sweep The Leg

WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

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There and back

2024-01-29Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2024-01-22
Pax: 38 Special, Badlands, Crystal Lake, Cubbie, Farmers Only, Joe Lyons (F3 Long Duck), Liberty Bibberty, Lighthouse, Olaf, Rebound, SouptoNuts, Tesh, Tiller, Warning Track, Wooden Leg
Posted In: Sweep The Leg

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Positive Feedback Beatdown

2024-01-26Leave a comment

QIC: Liberty Bibberty
When: 2024-01-26
Pax: Conundrum, Crystal Lake, Dojo, Drop Thrill, Joe Lyons (F3 Long Duck), Liberty Bibberty, Rebound, RollOff, Sprocket, SugarBug, Tesh, Time Machine
Posted In: The Hive

WARMUP:

Side straddle hop 20
Hillbilly Walker
Imperial Walker
Moroccan Nightclub.
Parking Lot Mosey with bell

THE THANG:

Shuttle (go 3 spaces then back to start, go 6 spaces back to start etc)
Every 3 parking spaces (Farmer Carry)
5 Row each arm
5 Deadlift (1 or 2 Arm)
5 Swings
5 Merkins and repeat
5 minutes 2x (10 count in between)

Dora with partner (AMRAP till return)
Runner goes to last parking space
Halos
Goblet Squat
Lunge Pass
Good Morning
Chest Press
Figure 8
Repeat with each partner doing the exercise that the other did last round
5 minutes 2x (10 count in between)
The rr were

Abs section
Russian Twist (20 count)
Overhead Sit-up (15 count)
Plank Pull through (45 secondish hold)

MARY: N/A
ANNOUNCEMENTS:
D2DBar
Bethel men’s taco night
Highway cleanup
COT:
Prayers for employment
Mental health
Marriages

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The 11s we try

2024-01-20Leave a comment

QIC: Band Camp
When: 2024-01-16
Pax: Band Camp, Barkley, Crystal Lake, Cyclops, darkhelmet, Farmers Only, fishstix, Joe Lyons (F3 Long Duck), Maximus, Ölaf, Pusher, RollOff, SugarBug, Warning Track
Posted In: colosseum

WARMUP: Yea. Something like:
SSH
IW
HW
Yoga
Merkins
Peter Parker
Parker Peter
Yoga

THE THANG:
Mosey toward elementary school
11s on the curb
Burpees in cadence
Bear Crawl
Bomb Jacks
Crawl Bear

Mosey to the other side of the oval
11s
Burpees in cadence
Bear Crawl
Mike Tysons
Lunge Walk
(only got to around 7 burpees on this side)

Mosey towards middle school picnic tables for
1 Bulgarian Split Squat (each leg)
1 Merkin
2 Bulgarian Split Squats (each leg)
2 Merkins
3 Bulgarian Split Squats (each leg)
3 Merkins
etc. up to 10

Sprint for a moment

Mosey to COT

MARY: Slight bit of time for this. Did yoga-esque core work

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Kingsley Loop

2024-01-18Leave a comment

QIC: JWOW
When: 2024-01-17
Pax: Anchorman, Band Camp, Barkley, Bass-o-matic, Bonsai, Boogie Down, Crystal Lake, Esso, Joe Lyons (F3 Long Duck), JWOW, Lighthouse, Mainframe, Mark Nestel, Rebound, RollOff, Tesh, Twister, Vuvuzela
Posted In: Clydesdales

We ran the Kingsley loop. It was glorious. Miles for everyone.🏃‍♂️💨

– JWow

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Dora the disruptor

2024-01-16Leave a comment

QIC: Rebound
When: 2024-01-11
Pax: Barkley, Cohiba, Crystal Lake, Cyclops, Ölaf, Rebound, RollOff, Shower Curtain
Posted In: the coachs box

WARMUP: cherry pickers, little baby circles (both directions) and Moroccan night clubs
THE THANG: Dora with partner
Round 1: 100Merkins, 150 LBC’s, 200 Mountain Climbers
Round 2: 100 side straddle hops, 150 squats, 200 shoulder taps
Rinse and repeat
MARY: flutters, American hammer, hello dolly, merkins?
ANNOUNCEMENTS: d2db 10k, acceleration project
COT: families, marriges, rolloff’s M, shower curtains father in law

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At the Gym not In the Gym

2024-01-08Leave a comment

QIC: Clickbait
When: 2024-01-03
Pax: Barkley, Cakeboss, Clickbait, Crystal Lake, HarryCarry, Headspin, JWOW, Mark Twain, Ruby Slippers, Saw Dust, Senator Tressel, Shield, Straight Up, Warning Track
Posted In: Ring of Fire

WARMUP:
Did some warm ups
THE THANG:
3 sets of exercises
3 rounds each set
Last move to failure 😨

MARY:
Leg lifts
Bicycles
Ankle touches

ANNOUNCEMENTS:
Read Newsletter
COT:
Work hard Play Hard

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Pick a card, any card

2024-01-02Leave a comment

QIC: Crystal Lake
When: 2024-01-02
Pax: Assassin, Backdraft, Barkley, Crystal Lake, Jekyll, Joe Lyons (F3 Long Duck), Rebound
Posted In: colosseum

WARMUP: 10 windmills
20 navy jacks
20 hillbilly walkers
10 cherry pickers
10 low slow squats

Mosey down road
stop at curb and do 15 merkins hands on curb in cadence

Mosey
Stop at next curb 15 calf raises in cadence
Mosey to track in school

THE THANG: Card game

MARY:
ANNOUNCEMENTS: Dam to dam, Wine dinner
COT: Mother in law health, marriages, kids in school

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Mission: Tripod

2023-12-23Leave a comment

QIC: Jekyll
When: 2023-12-19
Pax: Barkley, Bonsai, Crystal Lake, darkhelmet, Esso, Jekyll, Maximus, Rebound, Shady, Spider-Man, Wooden Leg
Posted In: colosseum

WARMUP: ran parking loop with side shuffles, butt kickers and high knees
THE THANG:

Ark Loader: bear crawl, crab walk, alligator merkins, duck walk.

Tripod: splitting into groups of 3, we used the 3 legs of the breeze way. Running to each end and complete exercise. 20 merkin, 20 squat, 20 LBC. come through center and do 5 burpees. Made two cycles for 40 merk, 40 squat, 40 LBC and 30 burpees.

Sprint series

MARY: community Mary.

ANNOUNCEMENTS: wine dinner to raise money for dam to dam on Feb 2nd. Sign up in 2nd F or mumblechatter channels.

Aye!

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F3 The Fort

Tag: Crystal Lake

Bag of tricks

There and back

There and back

Positive Feedback Beatdown

The 11s we try

Kingsley Loop

Dora the disruptor

At the Gym not In the Gym

Pick a card, any card

Mission: Tripod