Parking Deck workout
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Tag: Liberty Bibberty
F3 101
- QIC: Esso
- When: 09/23/2024
- Pax: Abagnale, Band Camp, Esso, Goose, Hominy, Liberty Bibberty, Only fans, PTL, Rosie, SugarBug, The Mule, Tiller, Time Machine
- Posted In: american jackal
Mission, Principles, Eastward Expansion
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The Opera(music from the cinema)
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!
- QIC: Sugarbug
- When: 09/30/2024
- Pax: Band Camp, Bobber, Esso, Goose, Hominy, Liberty Bibberty, SugarBug, The Mule
- Posted In: american jackal
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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Liberty this is for you
- QIC: Bobber
- When: 09/03/2024
- Pax: Bobber, Cohiba, Hominy, Liberty Bibberty, Oolong, Shocker, Time Machine
- Posted In: Bushwood
We did stuff attached
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Bobber Pond Adventure
- QIC: Bobber
- When: 10/01/2024
- Pax: Bobber, Liberty Bibberty, Time Machine
- Posted In: 1st f
Run to Valero
Run back down Nims Lake Road to pond
Circle back to COT
4.3M
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Fort 12 Year Anniversary
- QIC: Liberty Bibberty, 3D
- When: 09/28/2024
- Pax: 3D, Assassin, Backdraft, Barry Manilow, Battle Bot, Bitcoin, Bonsai, Cohiba, Copperfield, Cyclops, Damien Croft, darkhelmet, decibelf3, Double D, Drop Thrill, Esso, fishstix, Funhouse, Gears, HarryCarry, Headspin, Hominy, JCruise, Jon Coffin (F3 Atticus), JWOW, Kermit, Kodak, Liberty Bibberty, Mark Nestel, Maximus, Minuteman, Nasa, PacMan, Poppins, Pusher, Rainmaker, Refugee_Recore, River Rat, Ruby Slippers, Rumbling Bald, Savage, Senator Tressel, Shield, Short Sale, skipper, slapshot, Sofrito, SouptoNuts, Sparky, Spectre, Stang, Straight Up, Suplex, Tesla81, Time Machine, Tinsel, Trucker, Twister, Vuvuzela, Walker, Wegmans, Zalinsky (F3 Rock Hill)
- Posted In: The Fort
THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.
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Why Break Tradition?
- QIC: Ruby Slippers
- When: 09/24/2024
- Pax: Kaiser, Liberty Bibberty, Retread, Ruby Slippers, Shield, Time Machine, Vuvuzela
- Posted In: seabiscuit
WARMUP: None needed
THE THANG: Why break tradition. I’ve visited this AO a handful of times and on all but 1 occasion we ran Holbrook. Well, guess what we did this morning, run Holbrook. I would like to say thanks to my SL for all of the running we’ve done lately preparing for a 1/2 marathon. This was the first time I finished the route in under 45 minutes. Got to hang with Time Machine as he was my pacer. Thanks for the push brother!
MARY: None needed
ANNOUNCEMENTS: Read your newsletter
COT: STK
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Inaugural Jackal
- QIC: Shady
- When: 09/09/2024
- Pax: 3D, Band Camp, Bobber, Esso, Goose, Happy Hour, Hominy, JWOW, Liberty Bibberty, Ltrain, Oolong, Poppins, Shady, SugarBug, Suplex, Time Machine
- Posted In: american jackal
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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The Yard: Why are we doing what we sre doing?
- QIC: CakeBoss
- When: 09/21/2024
- Pax: Boogie Down, Cakeboss, Hominy, JCruise, Liberty Bibberty, Mike Metzger / Valhalla / Pappy, Pappy, Time Machine
- Posted In: the yard
WARMUP: COP or Circle of Pain for old school readers
Some stretching and exercises to warm the body up for 10-15mins
THE THANG:
Mosey to benches for
15 Dips and 10 Derkins 3 rounds OYO
Then plank on curb as each PAX bear crawl then replank 2 rounds
Mosey to Bball courts
PAX performs exercise while 1 pax runs around bball nets. Rinse and repeat through all PAX
2 rounds
Sprint to finish and hit COT
MARY:
ANNOUNCEMENTS:
COT:
Each PAX shared their “Why”
I’d say the common theme was accountability and it was for themselves but also for the brothers next to them
Keep giving it away men!!
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