Tag: Goose

Coffee & Tacos

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WARMUP: Cherry Picker, SSH, Merkin
THE THANG: Mosey to movie theatre: work in one spot and move to the next
Work chosen from: Big Boy, Merkin, Plank Jack, LBC, Hello Dolly, Mtn Climber, Monkey Humper, Flutter Kick, Imperial Walker, Hillbilly Walker, 90 sec Plank
Move chosen from: Lunge Walk, Bear Craw, Nur, Karaoke, Shuffle, Sprint

MARY: Just a bit
ANNOUNCEMENTS: Golf, Give, Go if you can
COT: Glory to God for those willing and able to serve their neighbors affected by storms; Prayers for patience and wellness for those same neighbors

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Four Corners of Fun (Pain)

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I was calling this Four Corners of Fun, but @libertybiberty called it Four Corners of Pain, so I guess there’s a thin line between fun and pain…LOL!!!

I gave a lousy disclaimer then we began the warm-o-rama. Note to self: Don’t take a Orange Theory class the day before you Q as I don’t remember what we did or maybe it was the mumbling chatter that was distracting me. Something about holding a member or a member hanging too low and the water level being too high. Whatever it was, I had to stay focused and keep us on task so we moseyed over the band practice field.

The Thang
In every corner of the field we performed the following exercises. Plank up for the six after each round.

Round 1 – 7 Burpees
Round 2 – 14 Merkins
Round 3 – 21 LBCs
Round 4 – 28 Squats
Round 5 – 21 American Hammers (count 1 side)
Round 6 – 14 Carolina Dry Docs
Round 7 – 7 Burpees

Moseyed back to COT for a Merlin Ring of Fire and some Mary.

Announcements:
– Several CSUPS once the month or two.
– Christmas party
– There were others; see the Newsletter
Prayers:
For those in Western Carolina that have been affected by the storm and those in the way of the next storm rolling through Florida.

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The Opera(music from the cinema)

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Warm Up, SSH, hillbilly, imperial, low slow
mosey to main parking lot
Bear crawl to horizontal line, 5 merkins
Lunge walk to next horizontal, 5 squats
Alternate above motion to curb and back

Mosey to front of Cinema: Partner Dora
100 Step ups
200 LBC’s
300 Carolina Dry Docks

100 Dips
100 Big Boys
100 Incline Merkins

Back to COT, Airborne stretch, round robin exercises

Announcements: collection of donations
Prayer or praise from everyone, lots of prayers for western NC from everyone

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Best AI Q yet!

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WARMUP: Lap around the big bus loop. Definitely longer than I was expecting and hoping, but we made it.

THE THANG: Tabata lead by the Seconds Pro AI genius. 50 seconds on and 10 off. A lap around the small drop off loop every 5 exercises. Any time remaining on those 2 minutes was earned rest

Merkins
Squats
Flutters
Donkey Kicks
RUN
Calf Raises
Mountain Climbers
Side Straddle Hops
Al Gore
RUN
Box Cutter
Plank Jack
Lunge
Dry Dock
RUN
Seal Jack
High Knees
Monkey Humper
Freddie Mercury

COT: It happened

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Inaugural Jackal

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WARMUP: Ran to the far side of the complex where there was still pavement and started out with SSH, windmills, merkins, cherry pickers, low slow squats, honeymooners, downward dog. Covered off in the F3 mission.
THE THANG: 3 exercises, 25 reps each, 50 yards to run – do this 4x
– merkins (chest hits the ground)
– Squats (chin up, back straight)
– Flutters (4 count)

Next we ran about 150 yards and did 3 more exercises, 25 reps, mode of transportation was bear crawls, 50 yards.
– CDD
– Lunges (single count)
– Freddy mercury (double count)

Took the off road run to COT area where we found benches and did 20 dips and 20 derkins.

Wrapped up with F3 credo and 5 core principles.
MARY: yes, a few rounds here
ANNOUNCEMENTS: importance of leading workouts leads to leading your family
COT: lots going on!

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East side continues to GET stronger

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We had 10 at <#C0653MWMA8K> for an East Side continuous to get stronger, with accusations FNG had splashed Merlot!!!
pre explanation of Tillers F3 name (Tiller company, a fire apparatus)

Followed by Yoga stretching and relaxing music.

Vuvuzela lead the PAX up and down stairs at Red stone theater followed by Tomb Raider.

Next exercises seated wall coupon pass. Tiller was heard giving the mission of F3 loudly. Abagnale was told to move up faster followed by Shoe String to step up the pace.

PAX moseyed into Bear crawls with two Merkins. Ringer per usual lead the beat down.

PAX moseyed to front of theater for a slalom through the front pillars to return for squat jumps 20

Moseyed past large group of coupons on sidewalk only to be told to do Mike Tyson’s in cadence 10

Murder Bunnies next with Merkins 10

FNG went topless after Bunnies and Merkins

Moseyed through pillars for squat jumps 5

Serpent into pillars for dips on benches. PAX seemed confused as Tiller gave order to get on wall for step ups 10 each side.

Confusion set in as Rosie asked what we are doing after step-ups

Tomb Raider and PTL had to be redirected to follow Tiller as we ran back to C.O.T

Goose had to be told directly to stop moving coupons OFF the parking lot onto the side walk.

WARMUP: Yoga

THE THANG: EAST SIDE rules

MARY:

ANNOUNCEMENTS: new AO coming to Indian Land soon, Convergence, Walter Elijah Park this Saturday. St John church, September 27 @ 6:30 (Dredd) gust speaker

COT: prayers for us and family

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