Tag: Minuteman

Clubbing in the Gloom

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WARMUP: Mosey with some karaoke over to Town Hall side parking lot where we checked the SSH box and did some stretchy, warm up moves
THE THANG: Ran to Millstone Park where we spent most of the affair, including burpees, lunges, step ups, dips, derkins, Bulgarian split squats, Jacobs ladder, etc. we paused at FMPD on return trek for some Monkey Humpers, bear crawls and crawl bears.
MARY: Spike led us in some American Peppers (you shoulda been there) and Minuteman finished us off with some Windshield Wipers.

All started, all pushed themselves, and all finished.

ANNOUNCEMENTS: Break the Dam, Bethel

COT: Of course, 5th core principal

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I can see for miles and miles

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WARMUP: 2 miles for some, some miles for 2
THE THANG: 6+ miles for some 14+ for some
MARY: could not keep up
ANNOUNCEMENTS: sign up for Break the Dam
COT: <@U5Y5JA02G> wrapped it up for us

Followed by drinks at Replay, and breakfast sandwiches for some, 13 for coffeeteria

Wegs marathon miles are cranking up, look out for 6@6 pre-runs coming to an AO near you

looks like we made it,

Barry Manilow

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Board & Blocks VQ

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WARMUP:
Side Straddle Hops, Squats, Merkins, Up Dog, Down Dog, Walk the Dogs

THE THANG:
Mosey to the buildings for a Board of Pain
One PAX runs a lap up and down stairs while other PAX does the exercise, then switch so all are done by all:

1. Donkey Kicks
2. Big Boys
3. Bomb Jacks
4. Merkins
5. LBCs
6. Jump Squats
7. Shoulder Taps
8. Apolo Ohno
9. Calf Raises
10. Lunges (Forward & Back, Alternate Legs)

Mosey to Pond for Block Party
1 Tricep Curl with block at one end, 5 Merkins on block in middle (on way out and back) , 2 Bicep Curls at other end
2/4 and so on up until 10/20 for last rep

MARY: Present during board

ANNOUNCEMENTS:
Break the Dam Jan 31st @ 11:00 am

COT:
Prayers for healing, wellness of kids, family, community

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Over sharing

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WARMUP: in the police parking lot (Longshanks style)
Toysoldiers, mosey, butt, kickers, mosey,
high knees, karaoke
THE THANG:
Hit the hill (minuteman has some video evidence) for 7s Burpees and Bombjacks

Headed over to the little mounds at Millstone Park for some declined inchworm Merkens and Bulgarian split squats

Found the print shop for some dead hang and called pull-ups

Burpees on a string of pearls on the way back to COT
MARY: did some hip mobility
ANNOUNCEMENTS: https://givebutter.com/BreakTheDam run is January 31
COT: was held

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Minuteman’s a grandpa!

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WARMUP: Imp walkers/MNC/arm raises/SSH/plank/merkins
THE THANG:

THANG 1:
ROUND 1 100
∙ Partner A: Diamond Merkins (max reps)
∙ Partner B: Wall Sit (against stage)

ROUND 2 200
∙ Partner A: American Hammers
∙ Partner B: Plank Hold

ROUND 300:
∙ Partner A: LBCs
∙ Partner B: Wall Sit (against stage)

THANG 2: “Stage AMRAP”
All exercises ON the stage:
∙ 15 Merkins
∙ 20 LBCs
∙ 25 American Hammers IC
∙ 30 Flutter Kicks IC
∙ 35 Plank Jacks
∙ 40 Freddy Mercurys IC
Between rounds: Quick mosey AROUND stage

THANG 3: “11s on the Hill”

BOTTOM: Carolina Dry Docks (1→10)TOP: Spiderman Merkins (10→1)
UP: Bear Crawl | DOWN: Walk

MARY: not needed

ANNOUNCEMENTS: break the dam race, bethel, New Year’s Day at MP
COT: prayers of gratitude for healthy newborn baby Archer!

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Barry Manilow is not just a F3 name

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WARMUP: mosey around park while doing SSH, windmill, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, merkins
THE THANG: start off in the parking lot by the fields – from one end to the other, bear crawl, and stop at every 3rd line to do 5 merkins. Once we got to the other side, lunge walk back, and stop at every 3rd line to do 5 squats. Using the parking lot running back and forth we did karaoke, run, nur, toy soilders, butt kicks, and high knees. Mosey to parking lot (stopping along the way for plank to keep pax together) by dog kennel for a Dora – 100 imperial walkers, 150 LBCs, and 200 flutters. Mosey back to flag.
MARY: plank and stretching
ANNOUNCEMENTS: read newsletter
COT: prayers and praises

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Eve of the Lord’s birth – convergence

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WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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Rockin Around the Kingsley Christmas Tree

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‘around’ should be interpreted here as ‘in the vicinity of’

WARMUP: windmills, imperials, calf raises, moseyed for a bit and added some monsters

THE THANG:
In celebration of the most popular Christmas hit singles, we do sets of 45’s in the Kingsley Amphitheatre
Each round separated by a recovery jog to the fire pit and back

All I Want for Christmas is You To Do Big Boys
It’s the Most Wonderful Time For Shoulder Taps (count one shoulder)
It’s Beginning to Look A Lot Like Jump Squats
Last Christmas I Wasn’t In F3, So I Didn’t Know Merkins Means Pushups
But Do You Recall, the Most Famous Exercise of All? SSH

Intermission: Walkin’ In A Winter Wonderland
(Not considered a popular Christmas hit single but I’m adding it because I’m the Q and I say so)

I’m Dreaming of a Tricep Dip
Santa Baby Crunches
Simply Having a Wonderful Makhtar N’Diaye (45 collectively – favorite plank if not exercising)
Please Lunge Home for Christmas (22.5 each leg)
You’re A Mean One, Mr. Bandcamp (45 collectively – Al Gore if not exercising)

MARY: What would Christmas be without Mother Mary?

ANNOUNCEMENTS: Christmas Convergence, Break the Dam, Bethel

COT: family, health, relationships, new life

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