Tag: Fogerty

10ish Rules for Life

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WARMUP: SSHx10, MNCx10, Windmillsx10, off we went.

THE THANG: 10 stops with 6 exercises. Merkins, Big Boys, Squats, CDD’s, LBC’s, Jump Squats.
Starting at 10 each and each spot reduces the number by 1. Also, at each spot we shared 1 rule for life to succeed.
After we completed the stop at the count of six, the next stop we did six reps each again and escalated by one rep until we reached 10.

MARY: Joined by the BOSSmen after their SL workout. We always appreciate having them at FL.

ANNOUNCEMENTS: adopt a highway Saturday. Stuff da Bus. HIM Camp.

COT: Prayers for the spoken and unspoken.

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Leg Day at Bushwood

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When YHC realized I was on Q 4 times this week (that realization happened on Tuesday…..), I wanted to work to get other PAX involved. F3 is peer led in a ROTATIONAL fashion. Me leading 4 times in a week doesn’t feel rotational.

So, I passed the reins to Bounty Hunter (who posted for the first time in a long time at Block Party yesterday. Kudos to him for stepping up and welcome back Kotter)

WARMUP: he led that
THE THANG: he’d placed some weight plates down near the bus doors.

4 sets
10 deadlift
10 slow calf raise
10 quick calf raise
Run/Nur

A break of pulse w/squats with a jump

4 sets
10 squat touch the bench and overhead thruster
10 boxer foot touch on curb
Run/Nur

A break of pulse w/squats with a jump

2 sets
5 Bulgarian split squats
A break of pulse w/squats with a jump

Back to COT carrying two of the plates cause Bobber can’t follow simple instructions

Good to have Bounty leading today! Now if we could just get him into slack…..

ANNOUNCEMENTS: Trash Pickup is Saturday (7/22/2023) at 7:45am meet at Harris Street. Family help is welcome!

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Blue tutus and twister

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WARMUP: stretch and watch twister take pix of all the ladies in tutus.
THE THANG: 2 ruckers. Run to whiteville park then heat to Wally World so twister can take a poop 💩. I peed since we were there. 🤷🏻‍♂️ Run to golf course and head down Williams rd. Up the big fricken hill and over to the police station. Head back to COT.
MARY: nada
ANNOUNCEMENTS: a few things.
COT: prayers

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Just another manic monday

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WARMUP: n/a
THE THANG: Brayden hill repeats:

BOTTOM OF HILL

intersection  1 burpee

5 merkins, 10 Parker peters, 20 CDDS

TOP OF HILL

5 squats,  10 calf raises, 20 monkey jumpers

Next round

intersection 2 burpees
Reduce jumping squats by 1 each time

Rinse and repeat

MARY: no time
ANNOUNCEMENTS: HIM CAMP
COT: was held

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4th of July Convergence

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1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap

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3rd Quarter Adopt A Highway

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Come Join your brothers for some fellowship.
Harris Street Park – across from Jackson St.
Arrival 745am ish
Departure 8am ish
Wrap up – 9:30am ish
3rd Quarter Adopt-a-Highway litter pickup
All welcome – Friends/Family/2.0s/FNGs
All supplies provided!
Gloves ( free to keep), Garbage Bags, Pick up Sticks, Safety Vests.
We need a minimum of 10 Pax, as we will split into 2 groups.
One group heads South, One group heads north.  1 mile out and 1 mile back.
We pick up facing traffic, then cross over and come back to Harris St.
Weather permitting. Safety First.
DM Fogerty w questions.

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We figured it all out

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WARMUP: ran to the back entrance of the school, 20 SSH, 20 merkins, 10 low slow squats, 8 windmills, 10 cherry pickers.
THE THANG: sets of 4 on 3 exercises. Started with 20 step ups, 20 dips, 25 flutters – we did this 4x.

Then YHC discovered a new fence in the ROTC area but it had a gate where we figured out how to open it. Next set was 10 pull ups, 20 merkins, 20 squats – 4x.

Next was a run around to the bus lot for lunge walks, then more running, then 20 CDDs, 20 crunches…rinse and repeat with 20 lunges added in.

As we ran all over campus, we talked about new energy and new ideas for Bushwood – all things Fogerty is taking to the memory bank. And Old Bay has got some ideas!
MARY: a little round the horn for Mary
ANNOUNCEMENTS: newsletter topics like men’s shelter, HIM camp coming up
COT: CSPAN round robin from the 3 of us

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KABOOM at Colosseum

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WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!

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Q copy from DD

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WARMUP: 5 burpees and run
THE THANG: copy DDs Q list. 3 exercises and then run. Burpees, bear crawl, OH Claps(10ea) run; hello dolly, dips, monkey humpers (15) run; plank jax, Amer hammers, squat jumps (20) run; seal jax flutters lunges (20) run ; CDD Mtn Climbers LBC (20) run ; squats merkins SSH (20) run back to COT 5 burpees. peachstand said we have 15 min. Let’s run another lap so we did another mile around the school. Inside voice came outside.
MARY: flutter Jax (ask Twister) gas pumpers, Freddie Mercury, LBCs and penguins with twister gas.
ANNOUNCEMENTS:
COT: love is work. Make it happen.

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