Tag: HarryCarry

Misty Morning Mahem

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WARMUP: 25 SSH, 10 Hillbilly Walkers, 10 Windmills, 10 Mountain Climbers

THE THANG: start at COT, mosey to last island with a tree,
cut across to front island, mosey back to island by the bus loop, finish the box with a mosey back to COT. At each station:
• 10 burpees
• 20 lunges
• 30 merkins
• 40 squats
Repeat x4

Mosey to the wall
• Wall sits – each person does 5 Mike Tysons 2x
• 20 Calf Raises OYO
• 10 Derkins against the wall
• lunge walk back to COT

Covered Entry
• Steps ups
• Dips
• Derkins
• Wide arm Merkins

MARY: 30 LBCs, 10 Shoulder Taps, 15 peter parkers, 20 flutters

ANNOUNCEMENTS: Lots of great feedback on my 2nd Q, all the stuff from the news letter

COT: prayers for family and jobs

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Pearl Harbor day

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WARMUP: 10 of each: windmills, LSS, IW, Moroccan Nightclubs, SSH
THE THANG:

Round 1 for the actual day of Pearl Harbor – 12 rounds of 7 toe touches, 1 pull up, 9merkins, 4 squats, 1 pull up (12 7, 1941 – see what I did there?)

23 CCD run to bottom and complete 35 flutters and run back to top of hill for 2,335 servicemen who died

24 LBCs run to bottom and complete 3 burpees and run back to top of hill for 2,403 total people killed

20 wide arm merkins run to bottom hill and complete 26 WW2 sit ups and run back to top of hill for 2,026 sailors/marines killed

16 diamond merkins run to bottom hill and compete 6 burpees and run back to top of hill for 1,606 sailors who died aboard the ships

11 ranger merkins run to bottom hill and complete 78 hello dollys and run back to top of hill for 1,178 wounded Americans

6 burpees run to bottom of hill and complete 8 burpees and run back to top of hill for 68 ships destroyed

3 pull ups, 5 squats and 3 LBCs at the pull up bars for 353 aircraft destroyed

MARY:
ANNOUNCEMENTS: read newsletter!!
COT: prayers for marriages and Truckers cousins new born in hospital

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D2DB 10k 2023

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It’s baaaaaaaaaack for year three!
www.D2DB10k.com

1/28/2023
10:30am – Walkers/Ruckers
11:00am – Runners

The hardware is sweet, the gear is swanky, the charities serve sincerely, and the route stays strong! Registration link and route map are up on the website.

Cost is $50 and includes the race shirt, race bag, and finisher medal. Registration deadline cutoff for shirts in 1/7/2023

Running this 10k could be the greatest thing you’ll do during the 11:00am hour on 1/28/2023. Just let that ruminate in your mind.

Bring your friends, families, spouse, children, co-workers, enemies, girlfriend, boyfriend, non-labeled romantic partner, and/or generic acquaintances. Let’s go!!!

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The Del & Davidson

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WARMUP: SSH, Windmills, Cherry Pickers, Moroccan NC
THE THANG: The Del & The Davidson

The Del:
25 Burpees
400 meter Run
25 Weighted Pull-Ups
400 meter Run
25 Handstand Push-Ups
400 meter Run
25 Chest-to-Bar Pull-Ups
400 meter Run
25 Burpees

The Davidson:
800 meter Run
10 Thrusters
600 meter Run
20 Cindy on your Back Squats
400 meter Run
30 Goblet Squats
200 meter Run
40 Bentover Rows

MARY: Chest Presses, Curls, Flutters, Hello Dollys, American Hammers, Freddie Mecurys
ANNOUNCEMENTS: Bethal Men’s Shelter on Wednesday. No items need, just show up to serve. Register for the Christmas Party. Site Q Handoffs on Wednesday
COT: Prayers and Praises from all PAX.

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Pole Work makes the Goal Work

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WARMUP: Some normal stuff
THE THANG: Split into 4 groups of Pax to run the poles. Pole 0: 10 KB Swings while rest of group does Seal Jacks, Pole 1: 10 Merkins, Pole 2: 20 Squats, Pole 3: 30 Plank Jacks, Pole 4: 40 Flutters. At least 4 or 5 rounds were completed by all.
MARY: LBCs, Protractor, Hello Dolly and then the classic Hive finishing move: Airborne’s hip destroyer
ANNOUNCEMENTS: Coffeeteria at Panera during the winter, Shovel flag handoffs this week on Wednesday, Serving at the shelter this week, and final highway clean up next week
COT: Take time today to love those around you because you don’t know when is the last time

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Slippery When Wet

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WARMUP: mosey to School Gym e trance
SSHs, Squats, Merkins, Imperial Walkers, windmills,
Mosey to main entrance of school
15 Dips, 10 Derkins, 10 step ups each leg
Mosey to front of school
10merkins, 10hillbilly walkers
Mosey to back of school
10merkins, 10imperial walkers
Mosey to back entrance of school
10merkins, 10hillbilly walkers
Mosey to Gym entrance
10merkins, 10Imperialwalkers
Mosey to main entrance
THE THANG:
Perform 9 exercises while 1 pax acts as timer going around the iseloles triangle
Dips
Squats
Merkins
Step ups
Flutters
SumoSquats
Shoulder Taps (plank)
Calf raises
Irkins

3 rounds of each
Timer PAX did 1 mosey, 1 bear crawl, 1 backwards run
MARY:
LBCS, Dying Cockroaches, Diamond Merkins, Freddy Mercury’s
ANNOUNCEMENTS:
Christmas party 12/16 at Airbornes
Happy Hour 5k for St Jude’s

COT:
YHC talked about topic on slack around disappointment and how it’s part of everyday because of the brokenness we live in. If we lived in Sky Qs intended paradise disappointment would not exist but because of The Fall, we live in disappointment. Question and challenge for each of us is how will we lead through it and rise above it and shine light into that disappointment. Be a leader and don’t swim in the missed opportunities but rejoice in moving forward.
Thank you Kaiser for the Q stick! Humbled and Grateful

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Things I stole from Tesh

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WARMUP: SSH, IW, HW, Merkin (slow)

THE THANG: https://f3thefort.com/2019/10/24/2019-43-minnow-pond/ Stole this one from Tesh. Thanks for writing the backblast buddy! We made it 4 rounds

MARY: called some yoga at COT, approximately 70 seconds worth

ANNOUNCEMENTS: newsletter is there to be read in your email inbox

COT: practice gratitude like you work on your fitness, CONSISTENTLY

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Keep it simple

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WARMUP: running, stretching, etc
THE THANG: pull ups, merkins, curls, dips, running, swings, overhead press, squats
MARY: ab work
ANNOUNCEMENTS: thanksgiving convergence
COT: keep it simple – Ecclesiastes Chp 7

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Black Friday “Convergence”

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WARMUP: Toy soldiers, butt kickers, karoaci and mosey around the parking lot.
THE THANG: Base number is 10 reps. Stacked deck of cards so that there were only aces through 5 cards. PAX pulled a card from deck and that was the multiplier on the reps…eg a 3 card would mean 30 reps of the exercise.
Exercises:
Merkins
Squats
Rows
Chest Press
Lunges
OH press
Diamond merkins
Figure 8
Triceps ext
KB swing
Single leg deadlift
Arm curl
MARY: airborne ship exercises
ANNOUNCEMENTS: maximas and airborne are going to pull off the Christmas party
COT:

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