Tag: fishstix

1 minute in the Kitchen

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This was the first time Qing at TC Elem. Not the closest sight for me. Started with a mosey around the back with a couple stops for SSH, stretch, IW, HW more mosey. Get to bus drop off area for more warm up MNC, O/H Clap, merkin and Peter Parker. I came by earlier and dropped off sand bags and station cards.

We had 4 stations with 4 rounds. The thang was do each exercise for 1min and then move to the next station. Complete 4 stations = 1 Round. After each round a lap around the bus parking lot.

Round Sta 1. 2. 3. 4
1 – Curls. Merkin. Dips. LBC
2 – O/H Press. WAM. MH. Plank Jacks
3 – Curl/Hold. Diamond. Calf Raise. Plank Tucks
4 – Squat. CDD. SSH. Flutter

Mosey with bags back to front of school for Mary. Closed out with COT.

Thanks Maximus for the opportunity to lead and share the sandbags from an old AO “Normandy”. AO was an original at the complex and had a mix of Indian Land and FM guys. That is where my F3 journey started 10yrs.

Rebel out

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On like Donkey Kong

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Warm-up lap around the carpool line with ruck only. Circled back to pick up sandbags and headed to the Amphitheater. Carried bag and ruck to first level, 10 ruck swings. Followed path back down to the bottom with ruck only. Bear crawled back to bag, carried both to second level, 15 squat thrusters, and back to bottom with ruck. Bear crawl back to bag, carry both to next level, 15 man makers. One more level, kind of like Donkey Kong without the flaming barrels. Bear crawl to the top level, flutter with ruck overhead, 25 in cadence,
Next, we traveled back to the front of the school with ruck and sandbags. We each took turns moving the sandbags between the cones, about 50 yards while the others performed exercises with their rucks. When it was my turn to move the sandbags, I called man makers and quickly changed the exercise after the “Debbie Downer” faces from the other pax. We did arrived at the flag a bit early so we finished up with man makers.
Great job everyone!

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It wasn’t a basketball court but it will do

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WARMUP: just ran around the school and then took a bonus lap around the long loop….. people were questioning whether this was a running AO. Small circle: Windmills, Slow Low Squats, Merkins, Mountain climbers, Merkins, Mountain Climbers, Morracan Night Clubs, Squats, Seal jacks
THE THANG: Ran to end of parking lot and made make shift basketball court for the purposes of line drills (formally known as Suicides). We ran 50% and then did an exercise. We continued to do this until I ran out of things to do and the clock got close to 6. We finished with a “full” parking lot line drill and a circle for some stretches to cool down. Everyone enjoyed the Burpees and the fact we were as slow as our brothers.
MARY: Too good at time management to need this…
ANNOUNCEMENTS: Bethel Men’s, Dam to Dam, probably something else…
COT: Prayers for children in our schools, marriages

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Friday the 20th at the Stockade – clever title absent

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WARMUP: Short “mozyroo” from the AO to the front of Harris Teeter.  YHC has been nursing a bum calf so no SSH were to be had.  We proceeded with  Carolina Dry Docks, Low Slow Squats, American Hammers, Mountain Climbers and Moroccan Night Clubs.
THE THANG:  Another short mozy to the side of HT.  At HT we did a group wall sit with the first Pax giving us a 10 count.  We then crossed the alley and did 5 merkins as a group.  When back to the HT wall we swapped out wall sits for planks.  Rinse and repeat with ongoing 10 counts and merkins (regular, hand release, Diamond, wide arm) alternating wall sits and planks.  After finishing these we did a lap around the oil change place with a brief stop for dips using the wall.  
 Back to HT for the same series but we swapped out merkins for 3 burpees.  Burpees included regular, Superman, Kraken and 8 count.  Repeat the lap (with dips) and back to HT.  Last series we swapped out burpees for 5 big boy sit-ups.
 Mozy to the fountain at the bottom of the hill by the fire dept.  There we did a plank clock with Carolina Dry Docks.  We started at 1:00 and did one CDD.  Plank walk to 2:00 for two CDDs.  Kept going until we did a full fountain lap and 78 total CDDs.
 Briefest mozy ever to the start of the row of arborvitae trees at the entrance to the apartment complex.  Starting with the first arborvitae we did two burpees and lunge walked the row, where at alternating trees, we did two burpees.  48 burpees later we were done.  Running a bit short on time we jogged our way back down the row and did two burpees at every third one.
  Mozy back to COT with one minute to spare.  One minute of full body destroyers ensued and we were all happy.
MARY:  she stayed home
ANNOUNCEMENTS:  D2D fund raisers
COT: Family health, marriages, 2.0s

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Entry Level Sweeping

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WARMUP: STL has no warmup. STL needs no warmup.
THE THANG: Run to Emory/Helton for an easy loop to where these two streets meet again.
At the top upper abs, 10 LBC, and 10 elbow to knee on the six
At the bottom, 10 leg lifts and 10 flutter.

Simple. Effective
MARY: We run until it’s over
ANNOUNCEMENTS: D2D is coming. Fundraisers are everywhere. Contribute if you can.
COT:

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FNG x 3!!!

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Nice Chilly morning here in the Gloom where we were blessed to have 3 FNG’s here at Block Party

Started the Disclaimer a little early but for the sake of the FNG’s it gave us an opportunity to go over the 5 core principles of F3.

Warmup:

5 MNC’s
25 Burpees (at this point Saw Dust rolled up)

Mosey to the First Baptist Parking Lot

Did 20 LBC’s IC while we waited for the 6.

Lined up facing the Church and did the following:

25 Merkins
25 Squats
25 Flutters
Run to the sign of the Church and back.

4x

After we were all done we talked a little about Our Mission at F3 why it is we do what we do with a focus on our community leadership.

Moseyed up the hill over towards the print shop. Stopped on the road and did 20 Freddy Mercury’s while we waited for the 6.
Once they joined us we did 10 Imperial Walkers IC

Moseyed some more over the railroad tracks to the sidewalk where we waited for the 6 and did 15 HR Merkins.

Once they Joined we continued towards COT on the Sidewalk briefly stopping to do 1 burpee by the F3 Scarecrow.

Once we got back into COT. Did 10 Hillbilly Walkers until the 6 came in.

Talked about the Creedo of F3. Then we began our last major part of the workout.

10 Minute EMOM (with 11’s)

Every Minute on the minute we would do 11 reps of the following 2 exercies in this pattern:

1 Burpee – 10 Toe Touches
2 Burpees – 9 Toe Touches
3 Burpees – 8 Toe Touches …..
Until…..
10 Burpees – 1 Toe Touches.

During our “rest” we went around the circle and talked about our names…why we got them then talked about how F3 has all made us better, physically, mentally, and spiritually.

This took us to 5:58 where I played a little bit of Superman/Bananna.

During COT we again talked about the meaning behind the Names we all get and what we keep coming back to F3 for.

Great to see the new faces and great to see this site accelerating!

Until Next Time!

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Wheel of Gloom

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Had a last minute cancellation so today seemed like a great day to bring back the Wheel of Gloom!

It’s a competition where each pax spins the wheel… which lands on an exercise. The spinner counts each Rep as his points.

At the end… the top two point getters square off in a 1:00 minute AMRAP to see who gets the W.

So we all got a good workout in. Minimal running but over 200 Merkins and dozens of other reps of BBS, Squats, lunges, and Freddy Mercury’s. 1F was satisfied but 2nd accelerated!

Congrats to Half She’ll for getting the championship today.

Until next time…

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14 STL Runners and 2 VA Ruckers for minimum plus miles and merkins

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WARMUP: SSH x30, Windmills x10, M. Nightclubs x10, Plank, Parker Peters x10, Plank, Peter Parkers x10, broga poses to stretch legs. Mosey around the Long Loop.
THE THANG: Short Loop in the Earth Fare parking lot, each corner complete exercise. 1st corner = 10 Merkins. 2nd corner = 10 Mountain Climbers. 3rd corner = 10 CDDs, 4th = 10 Flying Squirrels. Next complete a hot lap on the long loop, up to 160 take the sidewalk to the east entrance of Earth Fare, proceed at a fast pace around the back of Earth Fare. I believe the short lap + long lap was about a half a mile.
MARY: 10 American Hammers
ANNOUNCEMENTS: Litter pickup on Hwy 21 this Saturday. 2.0 friendly. Gloves, bags and litter picker sticks will be provided. Please read your newsletter for the details.
COT: Praise for those participating in SoberOctober and Battlebot for leading. Prayers for our Wives. Thank you Badlands for your leadership at this awesome AO and for leting me lead today. Video evidence may follow.

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Raining 3s

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Rain kept most away this morning, but it didn’t stop us from working out and getting better. We visited each one of the light posts at the back of the school doing a set of exercises at each one.
Next, we bearcrawled and did perfect formed merkins.
Finally, we found a basketball and took shots for burpees. As Milli Vanilli sang “Blame it on the rain”, we struggled to get a shot in the basket, but we did get our burpees in.

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Keep working

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WARMUP: dynamic and regular warm-up exercises
THE THANG: mosey to hill. 1 at bottom bear crawl up hill 9 at top squats at bottom CDD at top. 2/8, 3/7, you get the picture. Mosey to parking lot. 4 exercises merkins, big boy, mtn climbers, ssh. Start at 22 drop 1 each round work until time runs out we got down to 14. Started at 22 to remeber and think about the average number of veterans that take their life each day.
MARY:
ANNOUNCEMENTS: chili/ cornhole at forest hill church Thursday night. Poker tournament Saturday night in Springfield.
Prayers- marriages, addictions, pray for Solos brother Adam who has 4 daughters at home 1 is newborn and he has to prepare to deploy right after Christmas. He is in the Army.
COT:

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