Tag: decibelf3

cold morning but 1-0 for the day

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WARMUP: mosey, windmill, Moroccan night club, peter Parker, imperial walker, merkins
THE THANG: Dora 50 merks, 100 lbc, 150 squats, 200 flutters then wall squats somd pull ups, step ups and dips. Then bear crawl, lunges and crab walk around the bases. Indian run up a hill. 15 mins of broga
MARY: none
ANNOUNCEMENTS: d2d bar, Valentine’s day wins dinner
COT: thankful for everyday

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Conquer the Hill

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Chilling morning with temperature in the teens. Six brave souls made the trek to the heart attack Hill and conquered it.
WARMUP:
Side straddle hops
Windmills
Hillbilly Walkers
Imperial Walkers

THE THANG:
March to the Hill and back close to four miles added to our trekking lifetime miles.

ANNOUNCEMENTS:
Read your newsletter
COT:
Prayers & Praises

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Up and Down Get Around

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WARMUP: IW and HW with the Rucks on while we waited for Decible to park
THE THANG: head quickly to heart attack hill to do it twice.

Along the way we stopped for:
(rucks off)
21 Ruck Swings
15 Overhead Press
9 Squat Thruster
(rucks back on)
5 Lunges each leg
10 merkins

Did that series 4ish times

MARY: had a plan for that, but alas we returned just at the strike of 0600.
ANNOUNCEMENTS: Bethel service date 2/6
Jekyll’s fundraising wine dinner also 2/6
COT: was held

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Run up the Hill “Again”!

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WARMUP: none
THE THANG: run over toward school into cul de sac where Decibel had his office. Run down to the bottom of road where street lights are before school. Run back up the hill to cul de sac. Exercises at top and bottom. Repeat 5 times. Not complicated…. it just sucked!
MARY:
ANNOUNCEMENTS: Dam to Dam bar
COT:

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I’m Good

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Cold but not too cold at the Ran h.

Started with brief warmup then ran to the school drop off circle.

At the circle we partnered up and played catch me if you can for 4 laps around the circle.

To give the pax a break I talked a bit about what being “good” means. Several years ago I thought I was “good”. Ppl would ask how are you … “I’m good “.

Truth is I wasn’t . I wasn’t healthy , I wasn’t happy and I wasn’t my best self. Thankfully I joined F3 and realized what good actually meant. If I want to run fast… I surround myself with faster ppl.

After that we did a Tabata focusing on legs, shoulders, abs and a Jack series to keep us moving.

Got back in time to COT for som flutters.

Thanks to rainmaker for the opportunity!!!

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When in doubt, Plot-A-Route

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Disclaimer Avoided all semi pros out in the gooom
WARMUP: 15 Him Counted
THE THANG: Cross LP parking lot towards Munn Rd and hang left. All lefts from there at the following intersections: Harris St. , Jackson St, Hwy 160, and Founders Coop
MARY: she was missed
ANNOUNCEMENTS: The Q was not present, he arrived late
COT: Always stays in CoT! Remember Pax, that Attitude and Proximity are ideal to remaining consistent and continuous acceleration.

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Watch out for that pile!

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WARMUP:

“Weight off”
Windmills, imp walkers, hillbilly walkers, dynamic plank stretching and merkins
THE THANG:

“Weight on”
Ruck over to Amphitheatre toting the three sandbags

Performed a heavy Dora

Partner 1 bear crawls up each level of the amphitheatre, at each level perform one hand release merkin

Then scuttle down hill

Partner 2 does the following (taking turns)

50 ruck merkins
100 lunges
100 calf raises

After we completed that and successfully dodged the huge pile of Dookey in the icy grass we did alternating sand bag toss up to sidewalk

From there we rucked over to Hubert graham and took turns with the sandbags while rucking, we got to revere then turned around, there and back we stopped every .2 miles or so to complete 10 squats and 10 irkins, we got about 70 of each in by the time we got back to COT

MARY: sorry girl- catch you next time
ANNOUNCEMENTS: D2D
COT: reach out to a Kotter and check on ya peeps!

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Stomping Grounds

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Time to run the route I’ve driven many times in the last ten years.

Mosey to PFHC (former site)
20 Merkins and 20 CCD
Mosey to GHES parking lot
20 LBC
20 Rosalita
Mosey to handicap spot at GHMS
20 squats
15 Monkey Humpers

Repeat until time is called

Everyone got at least 3 and some got 4.5

Great crew and great work.

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Tour De Buffet

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WARMUP: Run out back to frozen sludge. Circle up: 15 IW, 15 WM, 15 Cherry Pickers, 15 MC, 15 PP and 15 PP
THE THANG: Mosey to apartment round about 20 Monkey Humpers, Mosey to fountain: Bear Crawl around it, Mosey to fire station (NUR up hill): Toy soldier, high knees, butt kickers and lunges.
Mosey to Sonic: Dora .5 (burpees), 1 CDD, 2 Lunges/Squats and 2 LBC/hello dolly.
Mosey to church: Crawl Bear and crab walk.
Mosey back to parking lot for one last bear crawl.
MARY: X/O, Hammers, Leg lifts
ANNOUNCEMENTS: wine, dam to damn bar
COT: yes sir

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