Tag: Fogerty

But what about the blocks?

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WARMUP:

4 minute warning and then a 2 minute warning

Started with mission of F3

Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership

DISCLAIMER

Warmup

SSH/WINDMILLS/MERKINS

THE THANG:

Mosey to pull up bars

Went over 5 core principles

3s
(or 4s as I was informed)

Pull ups
Kraken burpees at bottom of hill

10 min

Webb

Chin ups x 1
Mike Tyson’s x 4

4 rounds increasing every round

10 min

Take cindies to benches

Overhead carry

Tabata

Derkins
Blockee step ups each leg
SSH
Irkins
BSS- Bulgarian split squats
Each leg
Derkins again

10 min

Leave blocks

Indian run around parking lot
Ending at ROTC
Lazy Dora

Wall sits while 1/2 the group runs to retrieve 1/2 the blocks
On wall Cindy stays in motion (in hindsight I could’ve split the groups more effectively to leave them closer together to pass block more easily)

10 min

Bear crawl back to COT
MARY:

Bandcamp took the newer pax through MARY counting exercises
ANNOUNCEMENTS:
Trash pickup, Tortoise & Hare, Murph

COT: yes

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?

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THE THANG: We hit the turf field at PK Middle for some pick a ticket from the bucket running. Got in 2.5 miles all said and done. Great work and mumblechatter. All enjoyed.

ANNOUNCEMENTS:
Fogerty is your host for Adopt A Highway F3 trash pickup this Saturday at Harris Street Park. 07:45. Great fellowship opportunity and community service.

Dojo is interested in having you sign up for the Canoli Run, one week from this Saturday.

COT:
We had one Pax share a pretty critical situation that needs prayer and love.

Many pax have graduation, college and high school.

Always a pleasure to be in the gloom

-30-

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It’s Twister’s world, we all rent space

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WARMUP: no
THE THANG: 1/3 trails, 1/3 forbidden land, 1/3 corn dogs at the strawberry festival
MARY: not present
ANNOUNCEMENTS: Twister was on TV, sign up for the Cannoli Run, Twister was on TV
COT: always

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Matt. 4:19 at the Ranch

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WARMUP: did a little broga in honor of <@UL1RR80MR>. Very much needed and appreciated.
THE THANG: went to the tables for a round of dips derkins and step ups. Got deterred by some cars coming outta the back of school so we pivoted. Went to the front to do loops with several stops for exercises. Ended up something like this. 4 exercises at each stop with 10, 10 ,15, 20 reps. Wam, merkins, mtn climbers, and shoulder taps. Run to nxt spot. Then squats, sumos, calve raises and monkey humpers. Mosey to next spot for big boys, weezy Jefferson’s, American hammers and flutters. Last round of SSH, jump squats, overhead claps and monkey humpers. Interspersed was my testimony to a relationship with Christ and Matt. 4:19 Come follow me and I’ll make you fishers of men.
MARY: had time for a little of this.
ANNOUNCEMENTS: litter pickup and other stuff.
COT: check

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Death by 18 wheeler

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WARMUP: nope
THE THANG: every 10 min do 20 squats and calve raises. Rucked to coaches box and picked up rainmaker and headed back to COT.
MARY: nope
ANNOUNCEMENTS: read newsletter
COT: trash pickup, AMRAP for Autism, other stuff. :pray:

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Squirrels and light poles

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WARMUP: count was 20 for the following SSH, hillbilly walkers, imperial walkers, Moroccan Nightclubs
THE THANG: Credit goes to <@U0246PJNM6V> for the <#C02PN2RAS4A> Q yesterday. A slight modification due to the soreness factor from yesterday. Run to light pole and do flying squirrel depending upon number of light pole we are at. The. Run back and do in increments of 10 these exercises:
Merkins 10
Mtn climbers 20
Monkey numbers 30
Squats 40
Calve raises 50
Moroccan Night clubs 60
LBCs 70
Overhead claps 80
Penguins 90

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Burpees at the Ballroom

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DISCLAIMER: Disclaimed, they were shocked.
WARMUP: Mosey
20 SSH IC
10 LSS IC
10 Windmills IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG: Burpees at the light poles
Run to first light pile, perform 1 burpee. Return to start and do first listed exercise.
Run to 2nd light pile, perform 2 burpees. Return to start and do second listed exercise. And so on…
Exercises:
10 Bomb Jax
20 Merkins
30 Wide Arm Merkins
40 Squats
50 LBCs
40 Lunges
30 American Hammers
20 Diamond Merkins
10 CDDs

MARY: Flutters, Freddie’s, Gas Pumpers, Box Cutters

ANNOUNCEMENTS: lots!

COT: stays in COT

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