Tag: Goose

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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Jackal’s 1st Field Trip

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WARMUP: F3 Mission, Windmills and SSH
THE THANG: Burpees, Merkins and Squats to CRHS. Wall sits and B2W, parking spot workout, alternate grave diggers, LBC, shoulder taps, gas pumpers HR Merkins, Monkey Humpers, Plank Jacks, OH Claps, each island did Iron Mike buy-ins since nothing is ever really free. Mosey back to FCMS and did Bobby Hurley at the BB courts
MARY: Heels to heaven, penguins
ANNOUNCEMENTS: convergence, Dredd
COT: prayers for many family and friends entering new season in their lives.

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B.O.M.B.

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WARMUP: Various exercises and some stretchy things. Then we moseyed to the lower lot past the theater.
THE THANG:
We Partnered up. Partner 1 does exercise while partner 2 begins to lunge walk. After Partner 1 completes the exercise he catches up with partner 2. Partner 2 performs Exercise while partner 1 lunges walks. Repeat until each partner completes 5 rounds of the Exercise. Then back to the starting point; once all Pax were in we went to the next round to rinse and repeat.

Round 1 – 5 Burbees
Round 2 – 10 Outlaws
Round 3 – 15 Merkins
Round 4 – 20 Big Boy Sit ups

Video evidence was previously posted.

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FRF 9/11 Tribute 343 challenge

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WARMUP: SSH, MNC, Imper. Walkers, Windmills
Mosey to Flag Pole, Pledge Allegiance
THE THANG:
Exercises by Loading docs. In between sets, run over to stair case – up/down/return
Exercises: 50 Merkins
50 Prisoner Squats
50 Plank Pulses
50 lunges
50 Bent over Y-raises
50 Body Rows (on Railing by loading docks)
43 Burpees
MARY: No time
ANNOUNCEMENTS: 9/28 Convergence, other items forgotten
COT: Wisdom to learn from 9/11/01

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Bubbles short run

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WARMUP: 20 side Stratal hop, mosey to loco
THE THANG: partner Dora: 100 merkins, 200 big boys, 300 flutters. Ab circle: flutters, hello Dollie’s, box cutters, big boys, lbc. Up down sprints 10x return to cot
MARY: around the circle group Q
ANNOUNCEMENTS:
COT:

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