Tag: Pothole

Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Death by at GC

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WARMUP: Mosey around the HT past the trash cans (horrible) for COP including Broga, IWs, Windmills, Merkins, MTN climbers, SSHs and MNCs.

THE THANG: Mosey to the church and circle up for Death by…with rounds of Burpees, merkins and Big Boy sit ups. Mosey back to parking lot for a bear crawl and lunge walk sequence with CDDs and dips in between. Leg time! 3 sets of squats followed by monkey humpers. Mosey back for Mary

ANNOUNCEMENTS: See the newsletter

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Abs-olutely worth it!

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WARMUP: Mosey to back lot behind Red Bowl where I thought I’d warm up the PAX, but Pothole brought to my attention the freight trucks parked there and the sleeping drivers. So I continued to the round about before the apartment where we performed 10x SSH, 10x Hillbilly Walkers and a bit of broga including down dog(deep calf stretch), honeymooner and some cat/cow to stretch out the PAX.
THE THANG: Since we moseyed past my original starting position I decided to call and audible and bring the PAX through the apartments and over to the entry road where the firehouse is located. At the stop sign we partnered up for an AROD. 300x LBCs, 200x IC Mountain Climbers, 100 Big Boi Sit-ups and 50 Absolutions. This was a new exercise to many so I gave them a demo. Much mumble chatter on this one, if you haven’t tried it, give it a go, the PAX involved will certainly Thank you! After that we moseyed back past the freighters, behind Teeter and over to the wall where we did some wall sits with a “PAX PIX”. While we all grabbed some wall, I had the PAX think of an exercise in their heads and one by one each ran to the other side of the wall while I called on each by name to call out whatever they were thinking and the PAX on the other side had to perform 10x and run back. After we all took a turn there, we all moseyed back to COT.
MARY: Ab-lab for 4 minutes, each PAX getting a turn to call cadence.
ANNOUNCEMENTS: Pothole is organizing a brew ruck of sorts as a charity event for his buddy Aaron. Check Slack for details. Word is there is a sweet patch for anyone donating $20 or above.
COT: Prayers for those and families dealing with loss, sickness and treatments. Prayers for travel mercies.

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F3 Dads and 2.0s – Kickball

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Just learning how to do this and getting caught up

WARMUP: SSH, Squats, Moroccan Night Clubs, Hurdler’s Stretch

THE THANG:
Kickball Rules
1. Sportsmanship – Cheer everyone on!
2. May throw the ball at the body below the head to get an out. Ball thrown at head, batter advances to next base. This is F3 kickball, not World Kickball Championships. Light throws only please.
3. 1 inning for kids – all kids bat. Go back to cheer on team if called out.
4. 1 inning for Dads is 3 outs
5. Bunting allowed
6. Other normal kickball rules: fly ball caught is an out. No stealing bases or lead offs. Ball is dead once pitcher has it. Foul ball on 3rd strike is an out.

Dad only rules:
1. May not walk or run. Can use crab walk, bear crawl, or throwing standing. Including on base running. Fast lunge walk does not count.
2. May only kick with non dominant leg. This is left left for most.
3. Penalty for breaking rules: ALL dads do 5 burpees.

Kicking team gets an out: 10 LBCs
Hit against your team: 10 mtn climbers
Run scores against your team: 10 SSH
Home run against your team: 10 burpees
Grand slam against your team: 10 Kraken burpees

COT

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We’re up to 52 states

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WARMUP: short run followed up by SSH, windmills (for trucker), real sumo squats, more running to the church where we did merkin, honeymooner, downward dog, mountain climber
THE THANG: We started out in the parking lot by the church where we ran to the end, did exercises, then back. 4 total sets (total 100 exercises each). Round 1: 25 merkins, 25 squats, 25 flutters.
Round 2: ran to the church circle and back to the middle of the entrance; 25 CDD, 25 lunges, 25 Freddy mercury…total 100.
Round 3: ran to the back of the Italian ice place and mixed it up. 5 each of wide arm, ranger, diamond merkins; 10 each of out/regular/in calf raises, 25 LBCs – 4x sets.
MARY: American hammer (because we’re in America!!), protractor, WW2 sit-ups
ANNOUNCEMENTS: blood drive and read your newsletter
COT: Truckers brother in law, Bonsai going in for annual heart check up, marriages

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Patriotic 7/4/1776 Beatdown

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WARMUP:

Disclaimer

(American Themed Music Throughout)

50 SSH IC
50 High Knees IC
50 Butt Kicks IC
50 Arm Circles (25 forward, 25 backward) IC

Mosey over to church parking lot

THE THANG:
7/4/1776 Workout
7 burpees
4 lunges (each leg)
1 minute plank
7 mountain climbers
7 squats
6 merkins
Run a lap around the parking lot
4x

Addressing Fear Message

4th of July Tabata
7 rounds / 4 exercises
20 seconds work, 10 seconds rest
Exercise 1: Bobby Hurley
Exercise 2: Plank Jack
Exercise 3: Burpees
Exercise 4: Bomb Jacks

Mosey back to Parking lot

MARY:
Captain Thor
Jack Webb: 1 BB Sit up: 4 American Hammers

Broga and PAX ab workout callouts

ANNOUNCEMENTS:
F3 Dad’s final workout this Saturday
2200 Merkins for Veteran Suicide Awareness in the month of July

COT:
Prayers for safe travels over the holiday
Family and friends dealing with sickness, hospitals, anxiety

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Fresh Air

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WARMUP: Intro and began mosey towards Dunkin Doughnuts. We completed 12 Moroccan knightclub, 12 windmills, 12 produce pickers and got into plank. Down dog and up dog stretching. The mosey to the field in front of the prep academy.
THE THANG: Part 1: Entered the field and saw 3 large tires but that was not going to be part of our fun. Asked Slap Shot to introduce what a Jack Webb was going to be and we completed 10 merchants and 40 overhead claps together as a group. Then Walked over to the parking lot at the prep academy.
Part two: It was DORA time. Broke into groups of 2 and completed 100 sumo squats, 200 American hammers and 300 calf raises. One man completed the exercise while the other ran the entire lot around all 4 islands. After we were done, it was mosey time to HT for wall work.
Part Three: We completed a set of balls to the wall. Everyone got up on the wall and 1 by 1 we ran 10 ft completed one burpee and ran back 10 ft. Then, we got into a wall sit. Then 1 by 1 we ran 10 ft completed 3 purpose and ran back 10ft. After we were done, had I started my message.
Message: I talked about the importance of making sure we always speak to our children and especially before they go on a mission trip. I missed an opportunity but was able to follow up with my son after I after I realized I missed that opportunity.. The main point is that our children are always listening we just need to talk.
MARY: Everyone picked an AB exercise.
ANNOUNCEMENTS: Dad bootcamps Saturdays this Month
COT: Prayers for safety for grassy knolls M and 2.0, change order for patience with his family this week, and pottholes friend who is recovering from long term covid

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The New Name of the Swamp is …

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Today was the launch of the Swamp at a new location. The new name will be revealed at the end so you can skip down or search Slack.
10 men showed up, will a sneaky snowman arriving after warm-ups. Slow mosey to the church parking lot for COP. Standard exercises (SSH, Imperial Walkers, Windmills, Plank Stretches. Next we broke into groups of three, alternating sprints by each pax to get our heart rates up. Ten minutes, with a decrease in distance making the rest period less as we progressed through this exercise.
Next, we moseyed to the daycare parking lot for two rounds of Ab exercises (LBCs, Flutters). No rest, continued on our journey to the fountain. Half Pike routine, 10 hand release merkins at the fire station, down the hill to the fountain, 1 burpee and +1 after every pass, top of the other hill, 10 lunges. Rinse and Repeat. Most pax got in 5 to 6 rounds.
Back to COT.
Great job everyone. Its good to see guys out this morning especially with it being hot and muggy.
New AO name: Stockade

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Unlucky 7s

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WARMUP: Started with a light mosey around parking lot and then started the following exercises: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, Big Arm Circles, Cherry Pickers, and Calf Raises.
THE THANG: Started with Lucky 7s between Burpees and Squats. Then did (3) rounds of Pain which included (10) Burpees, (20) Shoulder Taps, (30) Peter Parkers, and (40) LBCs all at each light pole and landscape island with a mode of transportation between them as Round 1 was Bear Crawl, Round 2 was Lunges, and Round 3 was Crab Walks. Then we did (30) Bomb Jacks and went for another light mosey around the parking lot. Between all this great work, we talked about Q-Source Topic Q2.4 Positive Habit Transfer
MARY: Box Cutters, American Hammers, and Flutters
ANNOUNCEMENTS: Read your newsletter and (2) PSAs from Twister about Life Insurance.
COT: Safe Travels for Slow Jams Dad and someone’s friend recovering from surgery.

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Airwolf inspired “ciabatta”

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WARMUP: Mosey from flag to second parking lot. 20 count IC: SSH, hillbilly walkers, Cherry pickers, Moroccan nightclubs. 10 count down dog to 10 count honeymooner. Mosey to the band lot.

THE THANG: Tabata Time! 2 exercises, 45 sec intervals with a 10 sec rest between x 3 sets of ea. After 6th set, each PAX ran a loop around the light poles and planked for the 6. Rinse and repeat x5 cycles.
First cycle: hand release merkins & LBC’s
Second cycle: plank jacks & hello dollies
Third cycle: Carolina dry docks & calf raises
Fourth cycle: merkins & Bobby Hurley’s
Fifth cycle: Superman’s & monkey humpers

ANNOUNCEMENTS: Read your newsletter! Shady on Q at hanging with Stang today. F3 Dad’s is coming in June. Get your 2.0’s ready to roll!

COT: Bonsai’s family will be traveling to 3 different places, some separate from each other. Travel mercies and safety. JWOW travel mercies. Pothole clarity and patience. OTG is thankful to be back in the Gloom with his fellow PAX. We are all happy to have him back!

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