WARMUP: Lots of compliments about my Clemson hoodie especially from Assassin and Pusher. I think Backdraft wanted to punch me. JK. A little mosey after a few DIAs don’t ask. We did some dips, derkins, SSHs and various movements to get warmed up. All were warm with the hot air flying around from the mumble chatter.
THE THANG: pulled out the orange signs from the Yeti a while back. Lots of compliments on the visibility of them. NOT! 5 stations with 5 exercises at each stop. Stop 1. 25 reps – American hammers, mtn. Climbers, squats, SS hops, Rosalitas. Stop 2. 15 reps – merkins, big boy sit-ups, squats, LBCs, plank jacks. Stop 3 20 reps – monkey humpers, calf raises, sumo squats, seal jacks, weezy jeffersons. Stop 4. Reps 10 – flutters, SS hops, mtn. Climbers, American hammers, shoulder taps. Stop 5. Reps 30 – imperial walkers, Peter Parker’s, Parker peters, gas pumpers, hello dolly. Noted that @backdraft was concerned that the rep count didn’t increase as the stops progressed.
MARY: ran out of time
ANNOUNCEMENTS: D2D, newsletter.
COT: very open personal prayers shared. We will leave it at that. Good transparency. Love my F3 brothers
Tag: Rebel
Pink Mangoes and Root Beers Dum Dum Pops
- QIC: Barry Manilow
- When: 2023-01-05
- Pax: Anchorman, Assassin, Band Camp, Barry Manilow, Bass-o-matic, Boss Hogg, Cakeboss, Destiny, Double D, Esso, Mark Nestel, oldbay, Pusher, Rebel, Short Sale, SugarBug, Tater, Twister
- Posted In: Footloose
2 went on a run.
2 brought extra weight to the bootcamp.
Being a moderate, I gave it everything I had to match to intensity of those who showed.
Warm up:
ran to the top of “the” hill and alternated types of exercises: standing, on your 6, standing, plank. Various exercises, 3 times, count about 10-15.
Back down the hill and a few monkey humpers for our friends from Minnow Pond.
The main event:
5
5-10
5-10-15
5-10-15-20
5-10-15-20-25
5-10-15-20-25-30
different exercises with a run in between, utilizing the stairs, all the stairs.
Again, a few monkey humpers for our friends from Minnow Pond.
One round of Assassin suicides (repeat instructions to Bandcamp as needed).
back near COT for the crowd favorite Mahktar N’Diayes
Finish up with Jack Webb, very near a full JW
Various exercises through out included:
imp walker, hillbilly walker, toy soldier, freddie mercury, gas pumpers, LL Squat, side squat, jump squat, travolta, merkins, SSH, flying squirrels, shoulder taps, crunches, O/H claps, BB sits.
Thanks to DOJO for the nod and all of those who participated at 80% or more.
Looks like we made it,
Barry Manilow
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DORA Ready with an unexpected whistle
- QIC: Esso
- When: 2023-01-03
- Pax: Assassin, Band Camp, Bass-o-matic, Bonsai, Brady Bunch, Cousin Eddie, Cyclops, Destiny, Esso, Incoming, Joe Lyons (F3 Long Duck), JWOW, Kaiser, Maximus, Pusher, Rebel, River Rat, Shady, Shower Curtain, SkateOrDie, Spider-Man, Straight Up, Sugar Daddy, Yoshi
- Posted In: colosseum
Disclaimer: when you hear a whistle you owe 10 burpees; intermittent whistles throughout (maybe 10 times)
WARMUP: 50 SSH, of course, and a few others warmup type stuff
THE THANG:
– Dora #1
— 200 Merk’s
— 200 Dips
— 100 Derkins
— 100 Wide grip merks
* Partner did a 50’ish yd Bear Crawl [lots of mummblechatter here?!? Some preferring the bear crawl over merks?, guessing the holidays make some of the pax soft?? 🙂 ]
– DORA #2
— 100 squats
— 150 Monkey humpers
— whatever was next nobody got to…
* Partner did a 40ish yd Duck walk
MESSAGE: we do dumb stuff in the gloom to prepare for the unexpected; the whistle, the burpees represents the unexpected in life; continue your preparedness
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Ring-O-Fire and Ice
- QIC: Kaiser, Cousin Eddie
- When: 2022-12-28
- Pax: Band Camp, Bass-o-matic, Big Dif, Bo Wiseman (Saw Dust), Cakeboss, Clickbait, Cousin Eddie, Destiny, Double D, Easy A, El Spaniard, fishstix, Fogerty, Grassy Knoll, Grout, HarryCarry, Kaiser, Mark Twain, Portal, Rebel, Ruby Slippers, slapshot, Slow Roll, Splinter, SugarBug
- Posted In: Ring of Fire
WARMUP: 10 SSH then mosey to field for 100 yard sprint and 100 yards of bear crawl
THE THANG: up and down the bleachers with a set of 15 dips at the end of each row, then to the hill for suicides, 5 burpees, 10 Merkins, 15 Big boys, 20 lunges (each leg) 25 squats, 20 Pull ups
MARY: Rebel merkins, upright flutters
ANNOUNCEMENTS: newsletter
COT: Shovel-flag hand off from Kaiser to Cousin Eddie
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Coming in Hot on a cold Tuesday morning
- QIC: CakeBoss
- When: 2022-12-20
- Pax: Anchorman, Barry Manilow, Bass-o-matic, Bo Wiseman (Saw Dust), Boogie Down, Cakeboss, Cousin Eddie, JWOW, Rebel, Twister
- Posted In: The Ballroom
WARMUP: laps until Q showed up
THE THANG:
Mosey to front of school
3 rounds of 10 dips, 10 Derkins, 10 squats
Mosey towards elementary school entrance
Run to 5 light poles and perform exercises
Round 1: 10 lunges each pole
Round 2: 10 Carolina dry dock
Round 3: 5 Weezy Jefferson’s
Round 4: 10 calf raises
Round 5: 10 diamond merkins
Round 6: 10 flutters
Mosey to back of school
Partner 1 runs across bridge and back Partner 2 exercise
1) LBCs
2) Merkins
3) Sumo Squats
Wall sit
PAX bear crawl
Wall sit
PAX 5 Merkins
Indian mosey back to COT
MARY:
ANNOUNCEMENTS:
Christmas Eve Clave Boss and Convergence Saturday 0630 wheels up
Dam2Dam- look it up
COT:
Lots of prayers and praises
Enjoy the moments and don’t get fought up in the complaints
Peace Joy and Love men!!
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12 days of painmas
- QIC: Anchorman
- When: 2022-12-16
- Pax: Anchorman, Backdraft, Barry Manilow, Bass-o-matic, Boogie Down, Boss Hogg, Cakeboss, Cheddah, Cousin Eddie, Destiny, Dojo, Fogerty, JWOW, Mark Nestel, Nasa, oldbay, Pusher, Quack Attack, Rebel, Shady, Sprocket, Weezer
- Posted In: Slow Burn
WARMUP: mosey to parking lot across the street for a circle and warm up exercises.
THE THANG: mosey more over to medical building and get going on the 12 days.
Not moderate. Good work put in. Fellowship was pretty quiet by about day 5.
Do day one, run around building.
Plank for 6.
Do day two, day one then around the building, etc
1 Donkey Kick
2 WAM
3 Jumping Lunges
4 Merkins
5 Squats
6 Burpees
7 Bombjacks
8 Sumo Squats
9 CDD
10 Flutters IC
11 Monkey Humpers
12 Diamond Merkins
During Plank we got to hear about Pax fav Christmas gift memory as a kid. Sounded like a lot of our folks were hitting the Sears catalog or the local KB Toy in the mall for the best stuff.
Outside of Old Bay who got a dot matrix printer. Prob from Radio Shack. We are renaming him Tandy.
MARY: no time for her. It took all 45 to wrap the 12 days. Site q was nervous we’d be late during run back.
ANNOUNCEMENTS:
COT:
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Oldie but goodie @ pantheon
WARMUP: mosey to dumpster. SSH Merkins Moroccan night clubs plank stretching mosey back to front of school
THE THANG: 3 min of 3 exercises(10,15,20 reps) with burpee stack. Look it up. Merkins mtn climbers and shoulder taps then run to the little green boy. Round 2 squats monkey humpers and calf raises run again. Round 3 big boys American hammers flutters and reverse LBCs (ask Maximus)
Lastly a Dora with 100 merkins 200 squats and 300 reverse LBCs since everyone liked them.
MARY: not necessary when doing reverse LBCs
ANNOUNCEMENTS: read newsletter.
COT: prayers for marriages and those dealing with lost loved ones. 🙏
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Surprise!!! CakeBoss likes Burpees too🎂
- QIC: CakeBoss
- When: 2022-12-13
- Pax: Anchorman, Backdraft, Band Camp, Barry Manilow, Bobber, Bonsai, Boss Hogg, Cakeboss, Cousin Eddie, Cyclops, Double D, Esso, Fire Marshall Bill, Funhouse, Hemingway, Jekyll, Kaiser, Kermit, oldbay, Pusher, Rebel, Stang, Tesh, Twister, White Lightning
- Posted In: Block Party
WARMUP:
Mosey to sidewalk by Little Caesars
11s: Burpees at bottom, Dips at top wall
THE THANG:
3 stations on .70 loop
At each station perform 3 exercises then move to next round
Round 1: x3
5 burpees
10 Merkins
15 squats
Round 2: x3
5 Bombjacks
10 wide Arm Merkins
15 monkey humpers
Round 3: x3
5 Flying Squirrels
10 Diamond Merkins
15 one Leg squat
MARY: backdraft led quick exercise
ANNOUNCEMENTS:
Airborne Christmas Friday 12/16
Christmas Eve convergence
Read Newsletter
COT:
F3 and brotherhood is gift not to be take for granted
The busyness of Christmas we lose the reason of the season and that is that Sky Q sent Jesus on a rescue mission to save us from ourselves and own demise. Be grateful for his mission and love for us
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Foghat @ Ballroom w the Q stick!
- QIC: Fogerty
- When: 2022-11-29
- Pax: Barry Manilow, Bass-o-matic, Cakeboss, Cousin Eddie, Drop Thrill, Fogerty, oldbay, Rebel, Short Sale, Triple Lindy
- Posted In: The Ballroom
WARMUP: Merks, Derks, Windmills, Squats LBCs and a mosey.
THE THANG: Circuit of 5/10 reps w 5 Bobby Hurley and a lap mixed in between reps. Closed out with 7’s Bombjack/Merks and mixed in some Wallsits and each Pax shared one thing their were Thankful for over the Thanksgiving weekend.
MARY: none
ANNOUNCEMENTS: litter pick up, Christmas party, and Mental health over the Holidays
COT:Cousin Eddie closed us out.
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Baxter Loops
WARMUP: Ran to Baxter Mushroom pool parking lot
THE THANG: Run laps around the circle road. At each stop sign do the following.
15 Merkins (5 Diamond, 5 Regular & 5 wide arm)
15 Squats
15 LBC
Return back to COT
MARY: A few were back early for 3 mins of Mary
ANNOUNCEMENTS:
COT: Prayers lifted for healing, surgery, lost loved ones.
Thanks Badlands for the opportunity to Q and lead the pax.
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