Tag: oldbay

Q school at The Ring of Fire ?

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WARMUP: COP with newer PAX taking turns counting in cadence

Most closer to school for some more COP practicing cadence and exercise move commands

Mosey to benches at main entrance
10 dips
10 derkins
10 step ups
2 rounds with explaining the shovel flag and work out planning as well as knowing the AO

Mosey to circle for couple more exercises in COP

THE THANG:
Mosey to band lot for partner “Catch me if you can”
Partner 1 – 5merkins
Partner 2 -run perimeter of football field
Partner 1 chases and flip flops when caught
Continue around field

Head to COT
MARY:
Dying Cockroache
ANNOUNCEMENTS:
Read newsletter
COT:
Mission, principles, credo and 3Fs covered

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Buckets returned to DP

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Great to meet <@U06UAQUR0MC> and <@U07JQCKBEPK> this morning and we traced through Kingsley to find strategically placed buckets of pain.

At each bucket a pax picked a ticket of pain to execute. Then it was a mosey to the next bucket. :bucket: All enjoyed immensely.

As light came up we thought of those in Florida who will be homeless and those in WNC who are struggling. Prayers for our kids and the anticipation of two of us soon becoming grandfathers. We had a praise report of personal goals being met along with some encouragement of how the pax of F3 can help a man provide accountability and be held accountable.

:gun:

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Not all abs are in 6 packs

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WARMUP: We did some SSH, some windmills, some imperial and hillbilly walkers, some Moroccan nightclubs and a few more SSH since I accidentally stopped early with the first set…

THE THANG:
Shuttle run style workout on the field. Starting on the goal line we ran to the 20, did 20 reps of the exercise, ran back to the goal line the. To the 40 for 40 reps, back to the goal line, the other 40 for 40 more reps, back to the goal line and the other 20 for 20 reps and then back to goal line and run the full length of the field and back. Once back hold a plank for the six and then together 1 minute of plank and onto the next exercise

-LBC
-Flutter
-Freddie Murcury
-Leg Lifts

I had more but we ran out of time

COT: it happened

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The Twister Special

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WARMUP: Moroccan NC, Windmill and Sun Salutation
THE THANG: Mosey to Baxter Exchange Building for Dora up and down steps with 100 merkins, 150 dips, 200 flutters, 250 SSH and 300 LBC – follwed by wall sit OHC and MTJ on the concrete-mosey back to stop light with calf raises and onward to COT
MARY: Six reps of mary – gas pumper, box cutter, spaghetti and meatballs, high hurdles, rosalita and dead cockroach
ANNOUNCEMENTS: dont forget to donate to WNC recovery efforts
COT: Praise and Prayers to all assisting in NC other prayers mentioned but no recorded here

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Hurricane Battlers

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Run to the covered area for warm up:

Side Straddle Hops
Imperial Walkers
Plank Punches
Peter Parkers
Mt Climbers
Moroccan nightclubs
Hillbillies
Slow wind mills

Main Thing:
SET 1
PARTNER A – 20 MERKINS
PARTNER B – PLANK
FLAPJACK to reach 80

SET 2
PARTNER A – 20 SQUATS
PARTNER B – AL GORE

FLAPJACK to reach 80

Run

SET 3
PARTNER A – 20 PETER POINTERS
PARTNER B – Elbow PLANK
FLAPJACK to reach 80

Set 4
PARTNER A – 10 Lunges (5 each leg)
PARTNER B – Deep squat
FLAPJACK to Reach 80

Run

SET 5
PARTNER A 20 – DRY DOCKS
PARTNER B – Downward Dog
FLAPJACK to Reach 80

Set 6
PARTNER A 10 – Run Stance Switch
PARTNER B – AL GORE
FLAPJACK to Reach 80

Run

SET 7
PARTNER A – 10 CRAB CAKES (4 count)
PARTNER B – UP DOG
FLAPJACK to Reach 40

Set 8
PARTNER A – 20 Calf Raises
PARTNER B – Hold crunch
FLAPJACK to Reach 80

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Massey Street Massacre

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It was a gloomy and rainy day without the presence of lighting. So we decided to follow core principle #3. Disclaimer was disclaimed at 0512. Pledge of Allegiance at 0513. And we were off.

COP
Briskly paced .5 mile lap up Main to Clebourne and back to Veteran’s Park
Karaoke and Side Shuffle across gravel lot and back
Windmills

WEINKE
DIY DORA
Start at the base of Massey St and mosey up to the Sisk Memorial Church Parking Lot
Upon arriving at the end of the lot each PAX was to do the following:

10 Merkins
20 Squats
30 LBCs

Out of the gate we all completed round one together, then I caught Spectre and Maximus’ shirt tails and they took the lead.

Mary

At this point Maximus took the lead while YHC grabbed my phone from the truck for documentation purposes. I believe there were box cutters, more box cutters, and American Hammers.

COT

NMM

YHC has been MIA from the gloom, and that’s not atypical these days. Personally, I’d like to be in the gloom more but my concentrica has taken priority. And that’s OK. Prioritizing and executing on those rings of your concentrica is F3 101. Finding a healthy balance that doesn’t sacrifice those closest to you is the route you should take. After all, your family is your first ministry.

Funhouse – thank you for the opportunity to Q today.

Punch List out.

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Running the Walmart loop

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WARMUP: None
THE THANG: Run to Walmart and return 4.5MIles
MARY: –
ANNOUNCEMENTS: Lots
COT:

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