Tag: Nasa

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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Last Call

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WARMUP:
Windmills
Calf raises
SSH
Elbows-to-High Knees
Cherry Pickers

THE THANG:
HIIT Tour to Grace Covered Pavilion (including parking lot four corners)
15 Merkins
20 Shoulder Taps
25 Jump Squats

Arm Dora @ Grace Covered Pavilion
While partner takes a lap, with a burpee halfway:
100 Dips
200 Moroccan Nightclubs
300 Shoulder Presses

Mosey back to HT

Group Inchworms (to HT)
– Each set will start together (starting positions – move)
– Group #1 – Bear crawl or lunge walk to next parking lot island
– Group #2 – Curb Alperts
– When the last Group #1 PAX arrives he calls ‘FLAPJACK’ and then
– Group #1 – Curb Alperts
– Group #2 – Bear crawl or lunge walk to Group #1
– Last PAX to arrive calls ‘RECOVER’

Group Inchworms (from HT)
– Each set will start together (starting positions – move)
– Group #1 – Walking Squat Shuffle (Walking Al Gores?) to next parking lot island
– Group #2 – Big Boys
– When the last Group #1 PAX arrives he calls ‘FLAPJACK’ and then
– Group #1 – Big Boys
– Group #2 – Walking Squat Shuffle to Group #1
– Last PAX to arrive calls ‘RECOVER’
– Shufflers alternate direction throughout

MARY: nah
ANNOUNCEMENTS: AO restructure, Bethel, Break the Dam
COT: prayers for health of friends, praise for the new MinuteChild

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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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Holiday Pain Games at Golden Corral

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WARMUP: Quick mosey to Dogtopia for Moroccan Night Clubs, Mountain climbers and merkins
THE THANG: Two cones were placed in front of the closed dental office with one saying “over” and one saying “under”. Two similar cones were also placed at the far end of the lot by Bubbles and Bows. The game was simple…YHC would read a thoroughly internet researched and irrefutable Christmas fact. The fact would then be slightly altered and the Pax would run to the far end of the lot and stand in front of the “over” or “under” to choose their answer. The true fact would be read and those who chose the wrong side of the answer did more reps than those who got it right. For example, the Pax were told that tinsel was invented in the year 1700. Those who chose the “under” (invented in 1610) did less reps than those who chose the over.
We did 18 rounds and briefly swapped out bear crawls (shorter distance) for running. Exercises included, in varying reps, SSH, Mike Tysons, Plank Jacks, CDD, Monkey Humpers, Squats, American Hammers, Burpees, Hand release merkins, Shoulder taps, Dips, Merkins, Overhead claps, Calf raises, Supermans, and bomb Jacks. Total mileage was 1.7 miles with plenty of reps thrown in.
MARY: Unavailable due to her pending labor in two days and the need for adequate shelter
ANNOUNCEMENTS: Convergence, Upcoming site location changes
COT: Families

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Respectables take over the Pond

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WARMUP: pledge of allegiance
THE THANG:
1 mile lap Four corners with 5 burpees 10 merkins and 15 leg raises at each corner
MARY: Dis you know??
ANNOUNCEMENTS: Christmas is 5 days away
COT: Pray for the children

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Adding Gardenia

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WARMUP:
Not typically done at this AO. Try to get here early enough to manage yourself.
THE THANG:
Run towards Gardenia every stop sign we did and additional merkin starting with 1. There are 10 stop signs.

7s on the hill – burpees and bomb jacks. We only got two rounds in. That hill is hard

Run back with merkins the same way. Total merkins 110.

MARY:
Throw the 60lb sandball over your shoulder once when you get back

ANNOUNCEMENTS: Xmas party

COT: was held.

If during your childhood the holidays were nothing but joy and wonder—never realizing how many people spend this season hurting over loss, stress, or heartache—then what an amazing gift your parents gave you. Think about that now that we’re the men creating a holiday environment in the depths of winter for our families.

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Parading around Minnow Pond

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Temperature was 40 degrees however it was a bit windy. The Pledge of Alliance was recited, the Pax were counted and instructions were given.

WARMUP: N/A for Minnow Pond

THE THANG:
Following the FM Christmas Parade route, Pax were to complete the following exercises at stops along the way:

10 burpees
20 big boys
10 lunges each leg

Stops were the following:

Unity Presbyterian
Corner of Main and Tom Hall
Corner of Main and White
Lot beside FM Town Hall
Lap around WEP

Once complete, Pax were to reverse the route with stops along the way until COT.

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Park to Calhoun

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WARMUP: it was cold. we’ll warm up on the run
THE THANG: cover distance stop for:
5 burpees
10 merkins
15 squats
added some lunges once
did some leg lifts after a muscle up twice
bear crawled the length of Calhoun St. Parking lot twice too
covered 3.11 miles–except for Beaker (his strava only said 2.98, which feels like a failure on my part. see NMM below)
MARY: flutters in cadence for 1:30 to hit 0600
ANNOUNCEMENTS: Xmas Party 12/12, Bethel service tonight

NMM:

You ever just 3000% took care of everything and crushed it by all outward metrics, but you didn’t do it with JOY in your heart? So your wife, kids, or close friend noticed and it wasn’t the reaction you expected…even though the mission was fully accomplished

It isn’t enough to just do a good job

Handle the mess your kids created with success, but did it in a way that made them feel scared rather than safe? Failure

Take care of business for your family, but made your wife feel like it was a burden rather than a mission? Failure

Maybe it’s just me… 😉 Good thing failure is a way point and not an end point. Let’s stay after it!

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End of the Road

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WARMUP: Yea, this is important.
SSH
IW
HW
Plank sequence
Included some dynamic stretching

THE THANG:
String of Pearls
5 burpees
10 merkins
15 squats
20 lunges
25 ……. something

added an exercises each stop. (e.g., first stop = burpees only, second stop = burpees and merkins, etc.)

the 25 rep count was one of the previous exercises. So, when we found the literal end of the road it was stop 5 and we did:
5-burpees
10-merkins
15-squats
20-lunges
25-burpees in cadence

Next end of the road stop was
5-burpees
10-merkins
15-squats
20-lunges
25-merkins

Ran out of time before finding all the ends of the road.

MARY: did imperial squat walkers at COT for the 6….that’s kinda a core exercise, right?
ANNOUNCEMENTS: Food Drive happening now. Thanksgiving Convergence at the Ranch
COT: was held

NMM:

When you find yourself at the end of the road, your left with the same resources that got you there. Gotta use them to get moving again!

I heard a reference to a “second starting” line in terms of my mammon (teaching music). That is: once we learn the notes and rhythms, there’s a second starting line. We’re finally ready to make art rather than simply craft.

When you hit end of a road, turn around and think of it as the second starting line. Ain’t nothing to it, but to do it.

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Three Strands of Strength

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WARMUP:
NASA led warmup. Slow mosey around the parking lot, ending near where we started for 10-20 of the following:
– SSH
– WM
– MNC
– IW
– Produce Pickers
The slow mosey to the front stage area of the amphitheater to start the main events.
THE THANG:
Part 1 – NASA led – No OYO

Group run around the WEP newly paved path, stopping at every swing, or where there was supposed to be a swing, for the following:
– 5 Burpees OYO
– 10 merkins IC
– 15 LSS IC
– 20 flutters (2 ct, every other leg) IC
– 25 SSH (4 ct) IC
Group run to the next, repeat the above. There are 9 swings, this would be a LOT of reps, right? Well, same as in life, if you share your burdens, pairing up with those you can trust, the burden gets lighter, even though it is still there. After 4 benches, starting at the 5th, one exercise went away. So the 5th bench was merkins, LSS, flutters, SSH. The 6th was just LSS, flutters, SSH, and so on. Then the group did an Indian run the last 1/4 of the track back to the amphitheater where Q was handed off to Pusher.

Part 2 – Led by Pusher – DORA around Little Baby Jesus

From WEP amphitheater, group ran down Ardrey St to Harris St, stopping halfway down Ardrey for CDDs while we grouped back up for the 6, then eventually took a left on Harris, then went to the front of the Fort Mill Church of the Nazarene, the Little Baby Jesus. Then we paired up for a DORA. One person exercised, the other ran a loop around the church building.
– 100 merkins
– 200 LSS
– 300 LBC

Pusher’s message throughout was a cord of three strands cannot be easily broken. If you go things alone, life will break you more easily. Find a shieldlock or two to help strengthen your cord. Keep in mind the Lord provides alot of strength too.

Everyone crushed it! A LOT of merkins, LSS, LBC, flutters, SSH, and some burpees mixed in for flavor, with a total distance of about 2.3 miles. Solid work by all.

MARY: Got back to COT with a little extra time for a Pusher led Mary session of 20 ct each of flutters, hello dollys, LBCs, 2 rounds nonstop, and your feet never touch the ground. OUCH!

ANNOUNCEMENTS: Convergence at The Ranch on Thanksgiving day, 0630 start. Run, boot, kettlebell options. Birdcage has a 3 person team competition too. Alot of things going on. Read the newsletter and GET INVOLVED!!

COT: A LOT lifted up. We really shared in COT. Keep in mind the COT can be another string to strengthen your cord, but it has to be utilized.

Also, we had an Immaculate EH. While Pusher was taking us out in COT, I felt a new, strong hand grip by shoulder. It was a very calming presence, and remained throughout the COT words being offered by Pusher. As we broke, I turned around and saw a new face, not F3, with a smile on his face. He had just arrived at WEP to start his day with his friend, saw our COT and felt compelled to join. We greeted each other with handshakes and smiles, and I introduced him to the others in our group. Emmett is his name, and he knows Olaf through Red Truck Men. He was so moved by our COT, he wanted to lead us out in another prayer, so we COT’d up again and he offered some amazing words. His female friend joined in as well. Incredibly moving. THIS is what it is all about! They both hung around and talked with the entire group. We told him about F3, its mission, and when/where we meet, and he said he will see us all again soon, that he really likes what F3 is about. This was divine intervention. Immaculate EH.

What a morning! Loved co-Q-ing with Pusher, we planned out what I felt was a great one. Thank you JWow for the opportunity.
SYITG
NASA and Pusher

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