Tag: Goose

Blown away at Cock Pit

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WARMUP: SSH, WM, Down/up dog
THE THANG: mosey to student parking, 5 rounds of 4 corners, 10 merkins, 15 dips, 20 heels to heaven 25 calf raises. Mosey to grass behind the wall and flip the tires we found to the wall, held wall for awhile then flip tires back. Mosey to bottom of hill, each light up 5 squats, and 5 wide/diamond merkins to the stop sign
ANNOUNCEMENTS: Bethel and trash
COT: Even with just two.

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4 Corners & More

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WARMUP:
Motivator
Imperial Walkers
Stretchy Things

THE THANG:
Thang 1 – Four Corners Escalator
Corner 1: 10 Merkins
Run to corner 2
Corner 2: 10 Merkins, 20 Squats
Run to corner 3
Corner 3: 10 merkins, 20 Squats, 30 Big Boys
Run to corner 4
Corner 4: 10 merkins, 20 Squats, 30 Big Boys, 40 Lunges
Run to Corner 1 then back to 4 to go back down the escalator.

Thang 2 – Dora
50 Hand Release Merkins
100 Squats
150 Flutters (4-Count = 1)
200 Mt. Climbers (4-Count = 1)

MARY: We had a couple of minutes for Mary.
ANNOUNCEMENTS:
Break the Dam
Overnight Ruck
Tortoise & Hare
Bethel Men’s Shelter
Read the News Letter

COT: Praises were made!

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Top, bottom, out at LAZ

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Warmup: the usual suspects
Mosey to theater
Thang#1: muzac
1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner Squats-AMRAP during instrumental, lunges during lyrics,… on “shot a man” do 15 merkins
1. Short mosey
1. https://youtu.be/t6q9Vc1ZtQI?si=4hWCrXxR1LWp8YrO by Fabulous (~4 min): BBSU on “Breathe”, AmHammer otherwise
#2- top-bottom-out: 2x through each man (groups of 3)… timer is mosey out&back
– Australian mt. climbers on partner holding Al Gore
– Bottom plank, top – high/flow gas pumper
#3: clockwork inverted Rows – TRX 
1 pax Draws a card (five-K) -# = reps on TRX while everyone else follows a menu board AMRAP ( optional modification – my. climbers with feet  in TRX handles… Instead of inverted rows).
Rest of pax does this….
Clubs: J-Q Seal Jacks, 
9-10-SSH, 
7-8-Smurf-Jacks, 
5-6-Bomb-Jacks 
Spades: 
J-Q-LBC’s, 
9-10-Gas-Pumpers, 
7-8-Big-Boiz
5-6-hello ladies
Hearts:
 J-Q-Flying Squirrels, 
9-10–Burpees
7-8-Kraken Burpees,
5-6-Calimari/Krakens
Diamonds: 
J-Q-good a.m., 
9-10 – calf raises,
7-8– Lt. Dan,
5-6-Lt. Dan-Ono
King (any suit) – wild card… PAX that Drew it causes any exercise in that muscle group
ANNOUNCEMENTS: upcoming Bethel shelter serve, CSAUP‘s, etc.
COT: praises for community that we enjoy, and the gift of our ability to help our communities.

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3 for 300

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WARMUP:
Grandma Jacks
Grandpa Jacks
SSH
Motivator
Moroccan Night Clubs
Arm circles OYO forward and back
Michael Phelps

THANG 1:
40 Thrusters
40 Merkins
40 Power Clean Press
– Short recovery lap
30 Thrusters
30 Merkins
30 Power Clean Press
– Short recovery lap repeat for 20 reps & 10 reps

THANG 2:
10 Squat Hold Chest Press
20 Big Boy Sit-ups W/ or W/out bell
10 Plank Pull Throughs

ANNOUNCEMENTS:
Bethel Men’s Shelter
Break the Dam
Overnight Ruck
Read your New Letter
COT: prayers were said

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All Respectables!

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WARMUP:
– Moroccan night club
– Windmill
– Cherry pickers
– Imperial walker
THE THANG:
10 rounds
– 6 Burpees
– 10 Side Staddle Hop
– 6 Mike Tyson’s
– 10 Squats
– run around island

Pain stations
– Station 1
– Mountain Climbers
– Squat Jumps
– Flutter Kicks
– Station 2
– Merkins
– Plank Jacks
– Should Taps
– Qty 5 – 10 – 15 – 10 – 5
MARY:
ANNOUNCEMENTS:
COT:
– Read the newsletter

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Wait… I thought Olaf was on Q

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WARMUP:
20 SSH IC
10 Windmills IC
10 Moroccan Night Clubs IC
10 Cherry Picker IC
Plank Warm Up

THE THANG:
Partner DORA
100 Merkins
200 Squats
300 LBC’s

Lunge Worm

11’s
Lt. Dan Magic Legs : BBS

MARY:
Not enough time

ANNOUNCEMENTS:
Tortoise and Hare
Newsletter

COT:
Prayers were shared
Sometimes people don’t show up.
Doesn’t matter what the reason.
Step up and lead regardless.

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Up 1-0 & a FNG

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WARMUP: mosey to the back of football stadium – exercises in cadence
Windmills
Cherry Pickers
Plank, down dog, up dog, plank
Merkins
Peter Parker’s
Shoulder Taps
Low slow squats
Add Moroccan night clubs
Seal Jacks

THE THANG: Sweet 16 – Partner up for a de-escalating sweet 16. Partner 1 exercises, partner 2 runs then flapjack until complete

16 burpees
15 burpees
14 burpees
13 burpees
12 burpees
11 wide arm merkins
10 wide arm merkins
9 wide arm merkins
8 wide arm merkins
7 wide arm merkins
6 – diamonds
5 – diamonds
4 – diamonds
3 – diamonds
2 – diamonds
1 – diamond

Mosey to wall by band lot and hold people’s chair of gratitude. Each pax voiced one thing for which they were grateful.

On to rugby sprints
Exercises in cadence at various quantities followed by a sprint call for a short distance
Squats and a sprint
Merkins and a sprint
Big boys and a sprint

To the hill – more rugby sprints
Squats and a sprint
Merkins and a sprint

Side shuffle Down hill stopping twice for exercises
Squats
Burpees

Mosey to ticket window for geometry class
Protractors with rosalitas and hello dolly’s mixed in.

MARY: big boys and a body destroyer
ANNOUNCEMENTS: always – read your newsletter
COT: 5th core principle

NMM: after completing the sweet 16 all pax acknowledged that those exercises would not have been done had we been left to do them our own in isolation. Community matters and today’s FNG came out for that very reason.

The gift F3 represents to each of us is unique. The common element, however, is that we must share it to fulfill the mission of invigorating male community leadership. How we do that is up to each of us.

Thanks for the call, Pauly D. And Welcome to Fartlek.

Honored,
:eye:

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Redstone Suicides

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WARMUP:
THE THANG:
Suicide runs to each island. From curb to island 1 do the work run back to the curb then to island 2 and back continuing that pattern until island 6 then work it in reverse until you get back island 1.
Island 1: 5 burpees
Island 2: 5 burpees 10 merkins
Island 3: 5 burpees 10 merkins 15 big boys
Island 4: 5 burpees 10 merkins 15 big boys 20 squats
Island 5: 5 burpees 10 merkins 15 big boys 20 squats 30 lunges
Island 6: 5 burpees 10 merkins 15 big boys 20 squats 30 lunges 40 mountain climbers.

6 minutes of brobility
MARY: Plank, J-lo’s – flutter kicks
ANNOUNCEMENTS: announcements made
COT: ended in prayer

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I’m Hurting, So You Will Too

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WARMUP:

– SSH, Imperial Walkers, 10 count merkins, jog around parking lot (0.3 mi covered)

THE THANG:

Stop 1 → Stop 6 (0.2 mi covered)
– Stop 1 (Start)
– Exercise: Squat Jumps (15)
– Movement to Stop 2: Forward Run up an aisle in the parking lot
– Exercise: Apollo Ono’s (20 single count)
– Movement to Stop 3: Side Shuffle across 3 aisles (Left lead)
– Exercise: Reverse Lunges (20 single count)
– Movement to Stop 4: Nur down an aisle
– Exercise: Apollo Ono’s (20 single count)
– Movement to Stop 5: Side Shuffle (Left lead) across 3 aisles
– Exercise: Merkins (20)
– Movement to Stop 6: Forward Run up an aisle
– Stop 6 Exercise: Bear Crawl to curb, then crawl bear

RETURN: Stop 6 → Stop 1 (0.2 mi covered)
Movement pattern reverses exactly.

– From Stop 6 to 5: Nur
– Stop 5 Exercise: Mountain Climbers (20 double count)
– Stop 5 to 4: Side Shuffle (Right lead)
– Stop 4 Exercise: Shoulder taps (20 single count)
– Stop 4 to 3: Forward Run
– Stop 3 Exercise: High Knees (20 double count)
– Stop 3 to 2: Side Shuffle (Right lead)
– Stop 2 Exercise: Hand Release Merkins (15)
– Stop 2 to 1: Nur
Repeat

Ran over to the middle school track (0.3 mi)

– 29 reverse lunges (single count)
Run a lap
– 20 squat jumps
– Run a lap
– If time permits, 20 merkins
– Run a lap
(Min 0.5 mi)

Head back to COT (0.3mi)
Min distance covered (~2.1 mi)

ANNOUNCEMENTS: Tortoise and Hare, Overnight Ruck CSAUP, Break The Dam, D2D, BRR sign up
COT:

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My wife saw my weinke and the thang. Questioned what we do in the gloom

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WARMUP: mosey to band lot
20 SSH
10 imperial walkers
10 hill Billy walkers
10 cherry pickers
10 merkins
Calf stretch
Down/up dog

THE THANG: Indian run to baseball/softball fields. 1 burpee at back before running up

Partner work. Partner 1 runs while 2 exercises
– 100 durkins
– 150 step ups
– 200 in-n-outs on bleachers

Parking lot partner work
Partner 1 exercises across lot while partner 2 runs to gate and picks up where partner 1 got to. Bear crawls and lunges

Indian run back up the hill by fields to cot

MARY:
ANNOUNCEMENTS: D2D and break the dam coming up. Libberity must of hit HC in his dreams
COT: prayers for family, pets and surviving another stagecoach bootcamp

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