Tag: Rainmaker

Cake Boss has a big Wenkie ?

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WARMUP:
Arriving to the joyful sounds of Christmas music (not holiday music) PAX woke up and stretched and were ready roll at The Fort. Prestone not an FNG but Kotter to the fort joined us from Cooanado California and Seal Team training. Thank you Prestone for your service!
Dynamic mosey down the path to Harris Street
THE THANG:
Run down path with exercises along way
Imperial Walkers
Low slow squats
Hillbilly walkers
Plank jacks
Seal jacks

Run up Harris Street each light pole do merkin
Cumulative Merkins
All the way to church 11 light poles

Partner Dora
100 big boys
200 mtn climbers
300 sumo squats

Mosey to park by Stinger Sports
7s
1Jump Squat
Bear crawl hill
6 Carolina Dry Docks

Mosey to springs lot
Wall sits and burpees

COT
MARY: Dips till time 60 seconds or so
ANNOUNCEMENTS:
CriOut gathering in Rock Hill
Clave Boss 5k & Convergence 12/24
COT:
Prayers for health and wellbeing for many families across the PAX

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30/30 Round 2

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It was a crisp morning at <#C055Y70G5QE> and the Pax were fired up for some 30/30!

1st F
Run 10 yard and nur back 5 yards with adding a burpee at every 10 yard line.
Lunge every 10 yard and squat.
Four corners action to close out 1st F.

3rd F
Over to the outdoor bathrooms for some heat and 3rd F.
Topics What does living out your beliefs look like? What does your life look like when you are aligned with your beliefs and what does it look like when you are not?

We all agreed that whatever your beliefs are, it needs to come from a place of love. The meaning of love according to Bishop Robert Barren is to will the good of the other. When you are taking steps towards love, you are taking steps towards God, because God is love.
It is most important to show love to kids because studies have shown that kids brains get wired at a young age. A pathway of love at a young age is setting the ripple effect of a child in the proper trajectory toward a life of love.

We also touched on the idea that where sin abounds, grace abounds more. The grace that we have been given by our creator is not ment to be held onto, it is ment to be given away. The spiritual physics is the more grace you give away, the more you are given in return. When we hold onto that grace, we are turning that free gift into sin.

Nice work done by all! God bless!!

Jwow

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Is F3 all about acceleration?

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WARMUP:

– SSH x30
– Windmill x10
– Cherry pickers x10
– Quad stretch both legs 10 count each leg
– Calf stretch both legs 10 count each leg

THE THANG:

Ran to Berkshire heights loop and at each stop sign
– 10 bomb jacks
– 5 burpees
– 10 Freddie Mercury double count
got in over 3 miles

MARY:
One last set of the above exercises
ANNOUNCEMENTS:
4.01k <@U035XDY7ABC> run for CRI
<@U08GHEK16> 5k
Christmas party
Read your newsletter
COT:
Prayers and praises

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The Return

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WARMUP:
Parking Lot Mosey: 20 SSH IC, 10 Windmill IC
Mosey to American Flag Pole: 10 IW IC, 10 HW IC
THE THANG:
Run lap around drop-off loop, returning to flag pole – 25 Merkins
Run lap around drop-off loop, returning to flag pole – 25 LBC
Run lap around drop-off loop, returning to flag pole – 25 Squats
Run lap around drop-off loop, returning to flag pole – 25 Dips
Run lap around drop-off loop, returning to flag pole – 25 Derkins
Rinse & Repeat
MARY: Yes – American Hammer, Hello Dolly
ANNOUNCEMENTS: Too many to list, RYN
COT: Always

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The Return

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WARMUP:
Parking Lot Mosey: 20 SSH IC, 10 Windmill IC
Mosey to American Flag Pole: 10 IW IC, 10 HW IC
THE THANG:
Run lap around drop-off loop, returning to flag pole – 25 Merkins
Run lap around drop-off loop, returning to flag pole – 25 LBC
Run lap around drop-off loop, returning to flag pole – 25 Squats
Run lap around drop-off loop, returning to flag pole – 25 Dips
Run lap around drop-off loop, returning to flag pole – 25 Derkins
Rinse & Repeat
MARY: Yes – American Hammer, Hello Dolly
ANNOUNCEMENTS: Too many to list, RYN
COT: Always

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Fun at the Corral

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8 left the warmth of the fartsack for the cold
of the Gloom (25 degree real feel). It started cold but we warmed up fast with a full-body beatdown and epic mumblechatter. Here’s what we did.

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)

Mosey to Mailboxes
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 American Hammers

Mosey to Harris Teeter Wall with a stop to return a shopping cart (because that’s what we do)
– 20 Bulgarian Wall Squats
– 20 LBCs (feet on the wall)
– 20 Dirty Hookups – feet (IC)
– 20 Dirty Hookups – hands (IC)

Long Mosey to Rita’s slowing to smell the dumpsters (because that’s what we do)
– 20 Forward Arm Circles (IC)
– 20 backward Arm Circles (IC)
– 20 Seal Claps (IC)
– 20 Overhead Claps (IC)

Mosey to Mailboxes
– 20 Bomb Jacks, Lap
– 20 Bomb Jacks, 20 Werkins, Lap
– 20 Bomb Jacks, 20 Werkins, 20 Ab Mat Sit-ups

Mosey to Half Wall
– 20 Step Ups
– 20 Irkins
– 20 Dips
– 20 Derkins
– 60 Calf Raises

Mosey back to COT with Karaoke and Nur mixed in around Walgreens (1.55 miles total)

– 10 Captain Thors (1:4 ratio Big Boys/American Hammers)
– Cool down stretches (because we don’t do that enough)

NMM
Today was about spending time in proximity to our brothers. We were in no rush to get where we were going, but we made it anyway.

This time of year seems to be rush, rush, rush. Work deadlines are looming. Just a few more shopping days left. Gotta get to both sets of in-laws. How many pounds did you say you would lose by yearend? Have to get it all done.

But Christmas is the season of anticipation – a time to savor the moments, not rush through them. Take time off of work. Play games with your kids. Watch the family Christmas movies. Listen to your relatives tell the same story you’ve heard 100 times. Drink the hot chocolate, eat the extra slice of pie, and post with your buddies. Let’s slow down, breathe in the joy, and let the season fill your heart.

-IJ

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A Tuesday Challenge

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Mission Statement
Disclaimer
Warmup
SSH
IW
HW
Shoulder Tap
1 merkin
Mountain Climber
1 merkin
Peter Parker
1 merkin
Parker Peter
1 merkin

Mosey to the Nazarene then Print Shop stopping along the way for:
20 8 count burpees
18 squats
16 diamond merkins
14 flutters
12 CDD
10 bomb jacks
8 8 count burpees
6 diamond merkins
4 mountain climbers
2 flutters

At the print shop:
10 called dead-hang pullups
5 OYO pull ups
15 bulgarian split squats
Passing 10-count hang
15 derkins
Passing 10-count alternating arm hang (this one should have been done before the first round of pull ups)
15 dips

Mosey to the sight of the soon-to-be NOT Trader Joe’s
Sneaky Gorillas
Howling Monkeys

Mosey to the Church of God
10 Mike Tyson
Bear Crawl
10 Bomb Jacks
Lunge Walk back

Climb all the stairs

10 Mike Tyson

Mosey back to COT
Hold Al Gore for 0600

NMM: The mission is to invigorate male community leadership. Step up! You’re ready.

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Takedown defense workout

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WARMUP:

side straddle hop
low slow squat
hillbilly walker
cherry picker
THE THANG:
ran 3/4 lap around WEP
doing 5. burpees at the swings on the 1st half
4 sets of
10 chinups (5 last set)
20 pushups
20 LBC’s
10 takedown defense
ran approx 3-4 miles

MARY:

fluttler kicks
American hammer
LBC’s

ANNOUNCEMENTS:

read your newsletter

COT:

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Final Countdown

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Temps dropped a bit so the plan was to keep us moving to stay warm.
WARMUP: Started with SSHinCadenceX50, then moseyed to the loop at the front of the school. While moseying we got in some high knees, butt kickers, & karaoke. We stopped at the wall in the loop.

THE THANG: Following format was used throughout the workout. 2 exercises are called, 1st exercise starts with 10 reps, then perform 9 reps of the 2nd exercise, then perform 8 reps of the 1st exercise, etc… until you reach the count of 1.

At the wall the 1st exercise was Muscle Ups, 2nd exercise was 4 count Diamond Merkins

Moseyed to the benches at the front of the school. 1st exercise was Bulgarian Split Squats ( 10 each leg, 8 each leg, etc… ), 2nd exercise was Jump Squats

Moseyed to the wall at the back of the school. 1st exercise was BallToTheWall Shoulder Taps, 2nd exercise was CDDs.

Moseyed to the playground. 1st exercise was Pull Ups, 2nd exercise was 4 count Wide Arm Merkins.

Moseyed to the loop behind the school. We were moving this morning so YHC had to improvise a ‘filler’ to kill some time. PAX made 3 trips around the loop, at the start and 1/2 way point we performed burpees Lap 1 – 2 burpees at each spot, Lap 2 – 4 burpees at each spot, Lap 3 – 6 burpees at each spot.

Moseyed to the benches located on the side of the school. Back to the previous format. 1st exercise was Butt Touch Pistol Squats, 2nd exercise was Butt Touch Squats.

MARY: Moseyed to COT. PicklePointersinCadencex15, Superman poses, various positions, all held for a 10 count. Did this until we ran out of time.

ANNOUNCEMENTS: Thanksgiving Convergence, Trash Pick Up, Bethel Men’s Shelter Serve, Christmas Party

COT: STK

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Seagrams and 7s

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F3 block party 11/18/2024

Warmup:
Windmill
Cherry picker
Imperial Walker
Hillbilly Walker

The Thang:
7s – hill on Monroe White St
Burpees
Tie touches

4s – Stairs FM Church of God
Dips
Sister Mary Catherine’s

4s – Bear Crawl – Parking lot of Church of God
Squats
Leg Lifts

Run back to COT

Mary:
Black Betty on Spotify – Plank position. Merkin every time ‘Black Betty’ is said.

Done.

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