Tag: Masterpiece

Better Late Than Very Late

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PAX arrived via vehicle. Parked car. Chattered and mumbled. Weird warmup. Mosey. Ran up and down big hill. Skipper left. Did some exercisin on and around pull up bar. Masterpiece left. Hung out in parking lot and played by the basketball hoops. Closed in mumbling and chattering. Praised and prayed. PAX got in cars. Left.

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Sysiphus returns

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WARMUP: Mosey and then the usual minus the SSH
THE THANG: went back to an old COVID WOD from <@U5P2KHLJ2> 5 Burpees every minute for 20 min & mixed in some Squats, MNCs, Calf raises with the spare seconds. After that we headed to hole 18 for a Sysiphus run up one of the worst hills in TC. 30sec, 60sec, 90 sec. Everyone loved it especially <@UN3JKG18C>! Mosey back to COT
MARY: 5 min of rotating Mary and some stretching
ANNOUNCEMENTS: Read your newsletter
COT: prayers for safe vacation travels for <@UN3JKG18C>

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Sharing Burdens

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WARMUP: No warmup
THE THANG: Rucking within the Kingsley property while sharing a 40lb dumbbell while you were talking about your burdens. We did (10) reps of low-slow Squats each person while one person was holding the dumbbell and we rotated through everyone to have a chance to do the low-slow squat with the dumbbell.
MARY: Mary doesn’t like to ruck
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Deck of Death

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WARMUP:
Ruck for first 12ish minutes
SSH
Low slow squat
Broga
Toy soldiers
Butt kickers
Soccer hips

THE THANG:
Deck of cards
Hearts – OH lunges
Diamonds – merkins with ruck on
Spades – swings
Clubs – bent over rows

MARY:
No time left
ANNOUNCEMENTS:
Read newsletter
COT:
What is said in COT stays in COT

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BOAPS for the win

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WARMUP:
Quick mosey
SSH
Windmill
Low slow squat
But kickers
Karaoke
Toy soldiers
Inch worm merkins
Soccer hips

THE THANG:
Handed off to Spider-Man for a terrible idea

Mosey to back hill
Start at bottom and run up one side to first tree do one burpee
Run down and go up the other side to same tree for 2 merkins
Run back down and up the other side to the second tree for 2 burpees. Then back down and up the other side for 4 merkins.
Repeat this until we got to 10 burpees and 20 merkins.

Once we were smoked YHC took back over and we moseyed down to the back side of the baseball fields for some ab work.

On your six with feet on the wall
Big boy sit up
Pretzel right side
Pretzel left side
Penguin
Wall taps focusing on keeping core tight

Finished with a round of dirty Myrtle

Mosey to COT for some Broga and Superman’s
MARY:
ANNOUNCEMENTS:
COT:
A lot was shared and this is what makes F3 special. I appreciate everyone of the men that stood in the circle this morning as I shared my struggles. Don’t go through this alone.

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Pyramid on a string

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3 started out “bad idea” Saturday with a pre-run at 530. Rolloff shot for the stars (collusseum) and landed on the moon (IR). Fishstix decided a pre- ruck would be in his best interest (expected the Q to bring a moderate).

Rain started picking up right at 630

WARMUP: disclaimer and yog up near pullup bars. Settle in under the cedar tree like a bunch of wild animals trying to stay out of the rain. IC exercises including 16 reps of SSH, WM, IW, MNC, Shoulder taps, Mtn Climbers

THE THANG: Run to windjammer park and back with stops every 1/4 mile for squats and merkins – pyramid style. Al Gore until 6 gets in then begin exercises reps- 5, 10, 15, 20, 25, 30, 30, 25, 20, 15, 10, 5

Added 10 burpees at windjammer park for good measure

MARY: more burpees, MNC, IWs etc

ANNOUNCEMENTS: newsletter

COT: yup

Lots of 6-7 references this morning – fishstix is wondering what the kids are gonna do when they learn about 6-9. It was that kind of morning…

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BRR prep Hill repeats

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WARMUP: mosey to bank Moroccan night club, cherry pickers, windmill, downward dog, honey mooner
THE THANG: hill repeats with 4 station 1st 10 x merkins, 10 flutters, 2nd 10 x merkins 10 box cutters, 3rd 10 wide arm merkins, 10 freddy mercurial, 4 10 x lbc 10 x squats. Last hill indian run last man 3 merkins
MARY: none
ANNOUNCEMENTS: bethel, 8 blocker on Saturday
COT: thankful for opportunity

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