Bag of tricks

2024-01-30Leave a comment

QIC: Bonsai
When: 2024-01-30
Pax: Band Camp, Barkley, Bonsai, Boogie Night, Conundrum, Crystal Lake, Cyclops, Escargot, Esso, Farmers Only, Gekko, Hot Toddy, Joe Lyons (F3 Long Duck), Kermit, Madoff, Maximus, Pusher, Rebound, RollOff, Rosetta Stone, Shady, slapshot, Tesh, Wooden Leg
Posted In: colosseum

WARMUP:
Short Mosey to parking lot near entrance
SSH – 1 Burpee
Low slow squat – 2 burpees
Windmill- 3 burpees
Maraca nightclub – 4 burpees

Too much mumblechatter so we went to the hill for quadzilla

Run down the hill and run backwards 7 times and do 7 LBCs at the top, decrease LBCs by 1 each time up.

Moved over to front of elementary school by flags for some bear crawl. Line up along the curb facing flag. Crawl to the other side and do 1 merkin, then reverse bear crawl back and do 1 merkin. Repeat 5 times.

Knocked out a few minutes of a work with the protractor. Then had enough time for one round of Dirty Myrtle and Mike Tyson’s (great combo)

Made our way back to COT.

Last but not least was the Airborne special hip exercises.

MARY:
ANNOUNCEMENTS:
COT:

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To cold to Golf

2024-01-29Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2024-01-24
Pax: Anchorman, Barry Manilow, Bass-o-matic, Bonsai, Change Order, Cobra Kai, Conundrum, Cornerstone, decibelf3, Falcon Crest Ryan_F, Farmers Only, Funhouse, Joe Lyons (F3 Long Duck), Lighthouse, Quack Attack, Rebound, RollOff, Short Sale, Tesh, Vuvuzela, Wooden Leg
Posted In: Clydesdales

WARMUP: no warmup-run
THE THANG: To the Fort Mill Golf course and back 4.5 mile, shorter version was to downtown main street and back is 3.2 miles.
MARY: nope
ANNOUNCEMENTS: race this weekend
COT:

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There and back

2024-01-29Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2024-01-22
Pax: 38 Special, Badlands, Crystal Lake, Cubbie, Farmers Only, Joe Lyons (F3 Long Duck), Liberty Bibberty, Lighthouse, Olaf, Rebound, SouptoNuts, Tesh, Tiller, Warning Track, Wooden Leg
Posted In: Sweep The Leg

WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

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There and back

2024-01-29Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2024-01-22
Pax: 38 Special, Badlands, Crystal Lake, Cubbie, Farmers Only, Joe Lyons (F3 Long Duck), Liberty Bibberty, Lighthouse, Olaf, Rebound, SouptoNuts, Tesh, Tiller, Warning Track, Wooden Leg
Posted In: Sweep The Leg

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Flight Plan – We Ran

2024-01-29Leave a comment

QIC: Maximus
When: 2024-01-29
Pax: Anchorman, Barkley, Bass-o-matic, Cakeboss, chickenhawk, Corruption, Dojo, Double D, Esso, Fire Marshall Bill, Fogerty, Joe Lyons (F3 Long Duck), Lighthouse, Maximus, oldbay, Peach Stand, Pusher, Rebound, RollOff, Shady, Sugar Daddy, Wegmans, White Lightning, Wooden Leg, WWL
Posted In: Flight Plan

WARMUP: Nope
THE THANG: ~4.8mi
Run down Market, cross Sutton onto Settler Heights. That turns into Stratford Run.
R/T Gardenia
R/T Morris Hunt
Run to the end of Morris Hunt and back
L/T Gardenia then up the hill
R/T Stratford Run and run to the intersection with New Grey Rock
Turn around and run back on Stratford Run-Settler Heights-Market back to COT.
MARY: Nope
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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Positive Feedback Beatdown

2024-01-26Leave a comment

QIC: Liberty Bibberty
When: 2024-01-26
Pax: Conundrum, Crystal Lake, Dojo, Drop Thrill, Joe Lyons (F3 Long Duck), Liberty Bibberty, Rebound, RollOff, Sprocket, SugarBug, Tesh, Time Machine
Posted In: The Hive

WARMUP:

Side straddle hop 20
Hillbilly Walker
Imperial Walker
Moroccan Nightclub.
Parking Lot Mosey with bell

THE THANG:

Shuttle (go 3 spaces then back to start, go 6 spaces back to start etc)
Every 3 parking spaces (Farmer Carry)
5 Row each arm
5 Deadlift (1 or 2 Arm)
5 Swings
5 Merkins and repeat
5 minutes 2x (10 count in between)

Dora with partner (AMRAP till return)
Runner goes to last parking space
Halos
Goblet Squat
Lunge Pass
Good Morning
Chest Press
Figure 8
Repeat with each partner doing the exercise that the other did last round
5 minutes 2x (10 count in between)
The rr were

Abs section
Russian Twist (20 count)
Overhead Sit-up (15 count)
Plank Pull through (45 secondish hold)

MARY: N/A
ANNOUNCEMENTS:
D2DBar
Bethel men’s taco night
Highway cleanup
COT:
Prayers for employment
Mental health
Marriages

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Wrestling practice

2024-01-23Leave a comment

QIC: Esso
When: 2024-01-19
Pax: Airborne, Barkley, Dojo, Drop Thrill, Esso, Farmers Only, fishstix, Happy Hour, Joe Lyons (F3 Long Duck), Liberty Bibberty, Peabody, Pusher, Rebound, Sprocket, Tesh, Tiller, Time Machine, Tonka, Warning Track
Posted In: The Hive

Wrestling practice, three periods

Neutral position: lunges with Bell, five man makers on the whistle

Bottom position: 45 seconds swings, then bomb jacks, three sets – 45 seconds skull crushers, American hammers, three sets

Top position: 45 second, right then left, three sets; 45 seconds shoulder presses, then shoulder extensions, three sets

Words of affirmation, show some love.

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The 11s we try

2024-01-20Leave a comment

QIC: Band Camp
When: 2024-01-16
Pax: Band Camp, Barkley, Crystal Lake, Cyclops, darkhelmet, Farmers Only, fishstix, Joe Lyons (F3 Long Duck), Maximus, Ölaf, Pusher, RollOff, SugarBug, Warning Track
Posted In: colosseum

WARMUP: Yea. Something like:
SSH
IW
HW
Yoga
Merkins
Peter Parker
Parker Peter
Yoga

THE THANG:
Mosey toward elementary school
11s on the curb
Burpees in cadence
Bear Crawl
Bomb Jacks
Crawl Bear

Mosey to the other side of the oval
11s
Burpees in cadence
Bear Crawl
Mike Tysons
Lunge Walk
(only got to around 7 burpees on this side)

Mosey towards middle school picnic tables for
1 Bulgarian Split Squat (each leg)
1 Merkin
2 Bulgarian Split Squats (each leg)
2 Merkins
3 Bulgarian Split Squats (each leg)
3 Merkins
etc. up to 10

Sprint for a moment

Mosey to COT

MARY: Slight bit of time for this. Did yoga-esque core work

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Morning Matinee @ Lazarus

2024-01-18Leave a comment

QIC: Warning Track
When: 2024-01-18
Pax: Band Camp, Barkley, darkhelmet, Farmers Only, General_, Goose, Happy Hour, Joe Lyons (F3 Long Duck), Lighthouse, Maximus, Poppins, Rebound, Retiree, Ring Worm, RollOff, Shady, Spider-Man, Warning Track
Posted In: Lazarus

WARMUP:

Mosey to front of theater

-20 SSH (IC)
-10 Windmill (IC)
-20 SSH (IC)
-10 Moroccan Night Clubs (IC)

THE THANG:

DORA – partner runs a lap while other partner:

-50 Burpees
-100 Derkins
-150 Dips
-200 Step Ups

Mosey to cinderblocks/coupons exercise rotations between partner with cinderblock and partner without.

Mosey back to COT

MARY: A little

ANNOUNCEMENTS: D2D Bar. Blood drive.

COT: Illness circling around schools/homes. Mental Illness and Addicton.

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Kingsley Loop

2024-01-18Leave a comment

QIC: JWOW
When: 2024-01-17
Pax: Anchorman, Band Camp, Barkley, Bass-o-matic, Bonsai, Boogie Down, Crystal Lake, Esso, Joe Lyons (F3 Long Duck), JWOW, Lighthouse, Mainframe, Mark Nestel, Rebound, RollOff, Tesh, Twister, Vuvuzela
Posted In: Clydesdales

We ran the Kingsley loop. It was glorious. Miles for everyone.🏃‍♂️💨

– JWow

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F3 The Fort

Tag: Joe Lyons (F3 Long Duck)

Bag of tricks

To cold to Golf

There and back

There and back

Flight Plan – We Ran

Positive Feedback Beatdown

Wrestling practice

The 11s we try

Morning Matinee @ Lazarus

Kingsley Loop