Tag: Pusher

Starting the new year with a haunted and (possibly) stacked deck

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WARMUP: Short mosey with some SSH, Moroccan nightclubs, imperial walker, hillbilly walker and windmill

THE THANG:

Broke out the Disney World Haunted Mansion deck of cards which may or may not have been separated to play eucher…

A: 1 Burpee and mosey to the end of the shops and back
2-4: Burpees
:heart:: LBC (4 count)
:diamonds:: Spiderman Merkins
:clubs:: Heels to Heaven
:spades:: Squats

Finished the deck and even got in some gas pumpers for Twister

COT: Welcome FNG Dutch

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Bury those burdens

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WARMUP: Standing at start waiting for Pusher to get his act together
THE THANG: We completed a holiday lights ruck through FM. Along the way we shared some low points, burdens, disappointments from 2024 with a fellow pax. We did Gravediggers at the start for the hole to bury those burdens and then Gravediggers again at WEP to cover them up. Lots of spirit and energy throughout from the pax!
MARY: yes, 2 mins at end
ANNOUNCEMENTS: NYD convergence
COT: prayers and praises Cspan style around the group. Coffeeteria afterwards at Humble Cup. A great wrap to Year 1 of Dawn Patrol!

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One Word for the Win

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WARMUP: Killed some time with usual fare in pkg lot while Mainframe and Pusher fixed the wrinkle in their panties
THE THANG: Ran past the golf course (with some exercises along the way) to the lower part of the trail that goes up the hill from Tega Cay Drive to the tennis courts. We did hill repeats with squats at the bottom and burpees at the top. We did so many that Dark Helmet cried and our Q (YHC) lost count. Then we did some more. And then more. When Fishstix proved to be unbreakable, we ran past tennis courts, out the golf course entrance and down the road back to Runde with some exercises along the way.
MARY: Flutters in parking lot for last 2 mins
ANNOUNCEMENTS: Pusher is leading 8 Blocker exercise 1st Sat of Jan at Panera after workouts.
COT: Falconcrest brought our FNG Slurve who showed up in a golf cart but somehow we have him baseball name. Thanks for the EH! Let’s get him back out this week!

We addressed the One Word topic throughout, including examples of random words that don’t motivate and thoughtful words that do. Pusher added some best practices, Senator gave his solid plug for Why F3 still matters to him in his 13th year. Finally DOAH stuck the landing with a heartfelt example of how F3 and One Word can come together in mysterious ways to make Impact.

A great morning for all present. You were missed Uber!

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No excuses!!!

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WARMUP: mosey around the carpool loop + brief COP with usual appetizers
THE THANG: mosey down to parking lot near baseball field for some side lunges, sideways bear crawls, bear crawls, crawl bears, sprints, Mary session with each pax calling/leading an exercise, mosey past football field to hill between football field and upper parking lot, Jacobs ladder on the hill, mosey up the hill to lot on side of school, suicides 3x to burn out all the remaining fuel. Return home
MARY: Done inside the Thang
ANNOUNCEMENTS: Clave Boss tmrw!!!
COT: of course, 5th core principle

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needed recovery

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Landed in Charlotte night before around 10pm – super exhausted from Miami work trip but can’t pass up opportunity to lead the PAX!

We stayed on kingsley campus, winding through the sidewalks and parking lots to get 3ish miles. Every 5 minutes we would stop and do about 10 merkins and 10 low slow squats both with the rucks on.

ANNOUNCEMENTS: newsletter

COT: yes

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Christmas Eve Convergence at The Yard

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WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…

Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark

THE THANG:
Group 1 (Farmers only):

Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6

R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)

MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)

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Burpees for Breakfast

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WARMUP: The walk from car to AO
THE THANG: Rucked 2.3mi with stops for burpees and core exercises along the way. Lovely holiday light tour of FM plus fellowship followed by coffeeteria.
MARY: include in Thang
COT: Of course, as always!

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Massey Street x 6

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WARMUP: SSH’s waiting for a few late comers

THE THANG: Run Massey street, 35 Merkins, run back, 25 bomb jacks / repeat, Wide arms, Bobby Hurleys / repeat, hand release, jumping lunges

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Joy to the Eastside, the Lord has Come

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WARMUP: light mosey under cover
3 exercises to get blood flowing
Imperial Walkers
Pee Can pickers
Merkins
Mosey to side of school and find curb
Plank on curb while one PAX at time run to end of line and replank 3X
THE THANG:
Hit the stairs
Two at time PAX run stairs while other pax perform exercises
LBCs
Flutters
Calf Raises

Mosey to Bus drop for 7’s
1 Merkin
Run buss drop distance
6 jump squats

Mosey back to stairs
1 PAX run stairs while rest of PAX hold wall chair
1 burpee each hand off for all PAX
Shoulder presses while wall sitting

Mosey back to curb plank
Distance extended and inclusion of Parker Peters, Peter Parker’s and Mtn Climbers
MARY:
90 seconds of Dying Cockroaches
ANNOUNCEMENTS:
Acceleration Project 12/20
Christmas Party 12/21
Clave Boss 5/10k convergence 12/24

COT:
Lots of prayers and praises and acknowledgement of something bigger than ourselves :clap: :fire: :pray: :christmas_tree:

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