Tag: darkhelmet

Humpers, pumpers and burps

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WARMUP: mosey to church parking lot for merkins
THE THANG: partner up, each partner had a quarter mile out run with 10 monkey humpers and 10 gas pumpers and then back to the lot. Each team had a cumulative twenty burpees each round.
MARY: wasn’t there
ANNOUNCEMENTS: newsletter
COT: yep

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Red Herring Barcetta

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WARMUP: Yes. Even did some merkins with our feet elevated as part of it. Guys were not happy.
THE THANG: Ran over to the old America Jackal grounds. Did some string of pearls around the school including: Bulgarian Split Squats, Toy Soliders, Bear Crawls, Rugby Sprints, a moment of 4 corners (merkins, squats, lunges, burpees).

Finally got to the field for Red Barcetta: https://f3thefort.com/2020/02/18/red-barchetta-test-drive/

100 yards & 100 SSH
75 yards & 75 mountain climbers
50 yards & 50 LBCs
25 yards & 25 merkins
10 yards & 10 burpees

Didn’t quite have time to work our way back up, but we got past the burpees, merkins, and LBCs.

MARY: Imperial Squat Walkers instead

ANNOUNCEMENTS: Read the newsletter. You can find it from the homepage

COT: was held

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14 hogs 6 coyotes go into a bar

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WARMUP:
6ish Runners took off in da gloom
14 PAX moseyed to pharmacy lot for some COP

Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees

THE THANG:
Moseyed to town hall wall for some partner wall pull ups while partner was bear crawling parking lot
Switch out and two rounds

While wall sitting each PAX did one burpees in sequence

Mosey to WEP top lot
6 exercises 30 seconds as many reps as possible
Merkins
Flutters
Dry docks
Freddys
Shoulder taps
LBCs

Mosey to pavilion
Partner dos exercises while other partner take lap around pavilion
Burpees
Squat jumps
Monkey humpers

Reverse course and do everything again

MARY:
ANNOUNCEMENTS:
COT:

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Wet and Sweaty

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WARMUP: ssh, low slow squat merkins. We played duck, duck, burpee. Pax circle up and hold a square. Person who is “it” bear crawls around circle and stops at a pax – both do 5 burpees. First done gets spot in circle.

THE THANG:
10 bomb jacks
10 merkins
10 burpees
Run around circle
10 BJs
10 merkins
9 burpees
Run
Repeat until 1 burpee

Partner up.
P1 runs around the “horseshoe”. P2 lunge walks after him. Partners switch when p1 gets back to p2. Finish when lunger reaches end of circle.
2nd round: Nur and reverse lunge
3rd round: bear crawl and run

20min EMOM consisting of merkins, burpees, jump squats and a whole lot more.

PAX left soaked and tired. Successs
MARY:
ANNOUNCEMENTS:
COT:

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20 and 12

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WARMUP:
THE THANG: mosey to the church of god parking lot where the pax did a few Freddy mercuries while they waited for the six (me) to arrive.

From there we did the cross workout. Run out to one of four points and then back to the middle. Each time we arrived at a point, we did 20 flutters (count one leg only), and each time we arrived back to the center, we did 12 merkins. The four outer points were the parking lot at the top of the hill, the small lot across from the old police station, the lot at the top of Monroe white st where the old town hall (and the old phone company) is, and the intersection of confederate and Forrest st.

One wrinkle was coming back from the Forrest street point, we climbed the stairs of the church of god activity building and did 12 derkins with the aid of their picnic tables

Mileage requirements for the morning were exceeded
MARY:
ANNOUNCEMENTS: lots going on life of f3
COT: lots going on the life of the pax

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Don’t Forget the Flowers!

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WARMUP: Cohiba’s attempt at the F3 Mission flopped so we started with 10 burpees flower by SSH and some other moves. Then we set off on a field trip.
THE THANG: Pax covered 2 ish miles today with stops at Town Hall, Courtyard fka as Pike Electric, Millstone Park, Veterans Park, WEP playground. At each stop, pax took turns naming an exercise of choice and passing a Valentine to another pax. That pax got to draw one of 5 cards which led to the # of reps:

All hearts today
10 = 10 reps
Jack = 15 reps
Queen = plank while chosen pax shares Valentine’s Day wisdom learned the hardway (through Failure)
King = 20 reps
Ace = 25 reps

We moseyed home after the playground
MARY: yes, a few mins at the end
ANNOUNCEMENTS: Break the Dam, trash pickup
COT: prayers for health for several, job searches

A great morning of movement and fitness including many reps and many burpees. The pax were frisky and playful like a bunch of puppies, and the mumblechatter was strong throughout.

One of the many things I love about F3 is the multigenerational nature, and we had pax from 38-59 today. The span of age, geographic origins and backgrounds provided wide ranging experiences around the topic of romance and the Valentine’s Day holiday. Grateful for the enthusiasm, wisdom and humor everyone brought!

Parking lot Donuteeria was a success as well. Who’s gonna turn that into the norm?

Thanks for the invite JWOW and your solid leadership of our flagship AO!

#KeepPosting

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Q-Fusion

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A litte Q-fusion this morning at <#C02PK4V7WLV>. I noticed several Pax running around the AO before kick-off time. Most getting some extra miles before the Dam to Dam relay. I noticed <@U5Y5JA02G> running and I thought I had seen his name of the Q Line-up for the Catawba Ridge AO (whatever the new name is).
After clearing up the Q-Fusion, we started with a mosey around the parking lot. We stopped a few times for Toy Soldiers, Butt Kickers, and Knees to Chest. we made our way to the band parking lot for the first phase:
– Bear crawl out to 10, 2 burpees, crawl bear back to start
– Bear crawl out to 20, 4 burpees, crawl bear back to start
– Bear crawl out to 30, 6 burpees, crawl bear back to start
– Bear crawl out to 40, 8 burpees, crawl bear back to start
– Bear crawl out to 50, 10 burpees, run back to start

Next, same markers, except run out, 10 SSH (+10 each marker), Nur back to start.
Last set, same marker, run, 10 squats, nur back to start.

Next, we moseyed to pull-up bars. 5s – 1 pull up, 4 squat thrusters, increase pulls +1, decrease squats -1
Rinse and Repeat
Finished off with a Jack Webb

Good to see some new faces. we had a out of town visitor and a Kotter.
Great job guys

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Sweep the Leg Field Trip

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WARMUP: Nope
THE THANG:
Every stop = 10 Merkins, 10 Dry Docks, 15 Squat Jumps, 20 LBCs
– Cross street turn right, head to Towne Tavern parking lot
– Continue to Enterprise Rent-a-Car
– Continue to My Eye Dr
– Continue to CVS
– Left just before Burger King – continue to Holiday Inn Express
– Turn left – head to Forest Hill/Armory
– Head back the way we came
– Stops or no stops depending on time
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter. Or don’t. It’s up to you.
COT: The 5th Core Principle

Don’t worry, stats are intact.

Backblasts are rarely read, and arguably aren’t serving the purpose they once did. Is that good? Bad? Neutral? They do serve a purpose, though, and so I will do it. Sort of.

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Stockade Olympics

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WARMUP: IWx15, HW x15, Windmill x10, Cherry Picker x15, Plank- Mountain Climber x11, Peter Parker x11, Parker Peter x11
THE THANG: Mosey to small round about circle (short track): PAX do Apollo Ono while everyone does a lap around short track using crab walk method.
Mosey to Fountain (medium track): Bear Crawl around
mosey to bottom of hill: 10 burpees
Run up hill to Fire Station parking lot: Toy soldiers back and forth, Lunge walk and power skip
Mosey to sonic and partner up:
Dora .5, 1, 2, 3
50 burpees, 100 Merkins, 200 squats and 300 LBC/Hello Dolly
Mosey to church for Jack Webs up to 7
Mosey to COT finish Jack Web 8 and 9
MARY: Sorta
ANNOUNCEMENTS: Y
COT: Y

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You can daraleek my hand release merkins

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WARMUP: we did the pledge and they got a disclaimer…it’s Minnow Pond (RIP)
THE THANG: Old school go time.
Exercises at each of the stops was 5 hand release with a shoulder tap in between. Then 5 jump squats.
The route: started at crossing on main -> down academy to the 4 corners -> up the hill to the glass filled parking lot -> print shop getting 5 pull ups in -> back to crossings on main -> up the Massey hill to the parking lot -> little bay Jesus church lot -> down ardrey and past WEP to the chain parking lot -> then all the way down to Kanawha past the gas station (I had to look the name up) -> Leonides to Spratt -> McKenzie to Ardrey to LBJ lot again -> chain parking lot, again -> Massey hill and parking lot, again -> COT
MARY: we did flutters
ANNOUNCEMENTS: May 16 CSAUP, BRR – that’s all you need to know
COT: families of kids going back to school, parents getting older

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