Tag: Maximus

FlightPlan:Running with purpose

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WARMUP: say hello and set your watch
THE THANG:
Run down 160 to left at Baxter Bubble mushroom pool
Do loops around Berkshire and run back
MARY:
Touch your toes

ANNOUNCEMENTS:
Attend all fundraising events
COT:
Don’t mess with Gears efficiency as he runs a tight ship
Prayers and Praises 🔥👆🏻

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Took Cindy Around The Block 👩🏻‍❤️‍💋‍👨

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WARMUP:
First 7 minutes is to warm-up the way you like to/want to. Run, stretch, walk, yoga. Meet back here at 5:22.

THE THANG:
Cindy is your friend/date. Some things you will have to use her for, other things you will have to carry her, some times you will have to leave her behind.

10 cones = 10 stations
20 is the rep count.

1. 20 Burpee Block Jump Overs
(Carry Cindy to Station 2)
2. 20 Murder Bunnies
(Carry Cindy to Station 3)
3. 20 Thrusters
(Carry Cindy to Station 4)
4. 20 Combo Merkins
(Carry Cindy to Station 5)
5. 20 Curl Press
(Carry Cindy to Station 6)
6. 20 Vertical Block Windshield Wiper
(Carry Cindy to Station 7)
7. 20 Cindy Swings
(Carry Cindy to Station 8)
8. 20 Overhead Squat
(Carry Cindy to Station 9)
9. 20 Bent Over Row
(Carry Cindy to Station 10)
10. Leave Cindy and Run a Small Loop
(Carry Cindy to Station 1)

Completed 2 full laps.

MARY:
20 4-count Flutter
20 4-count Hello Dolly
20 4-count Freddie Mercury

ANNOUNCEMENTS:
Read your newsletter

COT:
Marriages, Israel, Kids

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Mr October

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THE THANG: some rucked, some ran Hills of Brayden, some did their own route, all got better
COT: Shout Out to Assassin as Site Q keeling Flught Plan strong! Thx for Q invite!

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Switcharoo

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WARMUP: We moved because it was cold
THE THANG: 3 mile ruck with occasional pain stations – squats, merkins w/ruck, flutters and lunges at varying intervals.

LPL wants no one on their campus – even skunks.

MARY: no time – we were moving
ANNOUNCEMENTS: yes – D2D events. Support them. BBQ is next up on 11/10.
COT: 5th core principle

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Running like the Wind….I mean in the wind😁

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WARMUP: Set our watches
THE THANG:
Run through neighborhood to Forest do a couple loops and run back

MARY:
Stretch a little

ANNOUNCEMENTS:
Read newsletter
COT:
Pray often and be kind and rewind

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Too Much Candy

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WARMUP: Mosey around the parking lot.
20 SSH, 10 Hillbilly Walkers, 10 M. Knight Clubs
THE THANG:
Round 1:
20 EA. Merkins: Run to end of lot and do 3 Burpees
20 EA. Squats: Run to end of lot and do 3 Burpees
20 EA. Mountain Climbers: Run to end of lot and do 3 Burpees
20 EA. Flutters: Run to end of lot and do 3 Burpees
Round 2
18 EA. Merkins: Run to end of lot and do 3 Burpees
18 EA. Squats: Run to end of lot and do 3 Burpees
18 EA. Mountain Climbers: Run to end of lot and do 3 Burpees
18 EA. Flutters: Run to end of lot and do 3 Burpees
**each round reduce reps by 2**
We made it to 6 before we ran out of time.
MARY:
ANNOUNCEMENTS: Safe Travels for Ft. Mill Band Students, Prayers and support for schools, parents, and leadership. Hope we have plenty of healthy runners this weekend.
COT:

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1 minute in the Kitchen

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This was the first time Qing at TC Elem. Not the closest sight for me. Started with a mosey around the back with a couple stops for SSH, stretch, IW, HW more mosey. Get to bus drop off area for more warm up MNC, O/H Clap, merkin and Peter Parker. I came by earlier and dropped off sand bags and station cards.

We had 4 stations with 4 rounds. The thang was do each exercise for 1min and then move to the next station. Complete 4 stations = 1 Round. After each round a lap around the bus parking lot.

Round Sta 1. 2. 3. 4
1 – Curls. Merkin. Dips. LBC
2 – O/H Press. WAM. MH. Plank Jacks
3 – Curl/Hold. Diamond. Calf Raise. Plank Tucks
4 – Squat. CDD. SSH. Flutter

Mosey with bags back to front of school for Mary. Closed out with COT.

Thanks Maximus for the opportunity to lead and share the sandbags from an old AO “Normandy”. AO was an original at the complex and had a mix of Indian Land and FM guys. That is where my F3 journey started 10yrs.

Rebel out

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It wasn’t a basketball court but it will do

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WARMUP: just ran around the school and then took a bonus lap around the long loop….. people were questioning whether this was a running AO. Small circle: Windmills, Slow Low Squats, Merkins, Mountain climbers, Merkins, Mountain Climbers, Morracan Night Clubs, Squats, Seal jacks
THE THANG: Ran to end of parking lot and made make shift basketball court for the purposes of line drills (formally known as Suicides). We ran 50% and then did an exercise. We continued to do this until I ran out of things to do and the clock got close to 6. We finished with a “full” parking lot line drill and a circle for some stretches to cool down. Everyone enjoyed the Burpees and the fact we were as slow as our brothers.
MARY: Too good at time management to need this…
ANNOUNCEMENTS: Bethel Men’s, Dam to Dam, probably something else…
COT: Prayers for children in our schools, marriages

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