Tag: Gastone

12 days of Christmas

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WARMUP:
SSH
Moroccan Nightclub
Imperial and Hillbilly Walker
Merkins
Broga

THE THANG:
Bear crawl Indian run (3 merkins then run to the front 1 lap around the island)

12 days of Christmas
1 Burpee
2 Mike Tyson’s
3 Lunges
4 Hillbilly Walkers
5 Tricep Pushups
6 Low Slow Squats
7 Flutters
8 Carolina Dry Docks
9 Merkins
10 American Hammers
11 Side Straddle Hops
12 LBCs

MARY:
No siree

ANNOUNCEMENTS:
Clave boss
New years
Dam to Dam fundraising
Read the newsletter

COT:
Brotherhood
Family
Health

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The Triangle

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WARMUP: Parking lot mosey with 20 SSH IC, 15 Moroccan NC IC, 15 IW IC, 15 HW IC
THE THANG: Started at Dollar Tree with 30 Merkins, Mosey to Pet Groomer with 30 Squats, Mosey to Dogtopia with 30 LBC’s. Rinse & Repeat for 5 rounds. 2.13 miles total.
MARY: Yes, all sorts of stuff
COT: Yes

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The Triangle

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WARMUP: Parking lot mosey with 20 SSH IC, 15 Moroccan NC IC, 15 IW IC, 15 HW IC
THE THANG: Started at Dollar Tree with 30 Merkins, Mosey to Pet Groomer with 30 Squats, Mosey to Dogtopia with 30 LBC’s. Rinse & Repeat for 5 rounds. 2.13 miles total.
MARY: Yes, all sorts of stuff
COT: Yes

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Seagrams and 7s

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F3 block party 11/18/2024

Warmup:
Windmill
Cherry picker
Imperial Walker
Hillbilly Walker

The Thang:
7s – hill on Monroe White St
Burpees
Tie touches

4s – Stairs FM Church of God
Dips
Sister Mary Catherine’s

4s – Bear Crawl – Parking lot of Church of God
Squats
Leg Lifts

Run back to COT

Mary:
Black Betty on Spotify – Plank position. Merkin every time ‘Black Betty’ is said.

Done.

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Grout’s Ladder

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WARMUP: Mosey to WEP Ampitheater. 20 SSH, 10 Hillbilly Walkers, 10 Windmills
THE THANG:
Board of Pain:
Round 1:
5 Burpees
10 Merkins
15 CDD’s
20
25 American Hammers
30 LBC’s
35 Monkey Humpers
40 Flutters
45 Mountain Climbers
50 Squats
Run to top of hill / stop sign
Round Two:
Rinse and Repeat but drop Squats.
5:55 run back to COT
MARY: None
ANNOUNCEMENTS:
COT:

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Humid in November

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WARMUP:
Ran a lap
Reviewed F3 motto and core principles
SSH, Imperials, Hillbilly’s, Cherry Picker, Windmill

The Thang:
Part 1:
20 – Bulgarian Pistol Squats
Wall sits while each PAX Cubbie Crawls across the street and back.

Part 2:
4 corners
Complete the reps on each cone with each lap. Cone locations were all around Stonebridge Plaza: Grace Pres, Walgreens, Oreillys, Dogtopia

Lap 1: 10-reps Arms
Dips
Merkins
Plank Jacks
Shoulder Taps

Lap 2: 20 reps Legs
Apollo Ohnos
Squats
Calf raises
Lunges

Lap 3: 30 reps Abs
Roselitas
Leg lifts
Big boys
American Hammers

COT:
Shared power of having 4 in your Shieldlock
Creating an 8-block for 2025 helps you grow with your 3Fs, M, 2.0s, jester, and inside your community.

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