What’s your 5k pace?

2023-10-10Leave a comment

QIC: gekko
When: 2023-10-02
Pax: 38 Special, Badlands, Bass-o-matic, Cobra Kai, darkhelmet, fishstix, Gekko, Rebel, Sugar Daddy, Tesh
Posted In: Sweep The Leg

WARMUP: Mosey to the School
THE THANG: alternate loops. Short loop at 5k pace, long loop at normal pace. After each loop 10 Merkins, 15 Dips, 10 Step Ups, 20 LBCs
MARY:
ANNOUNCEMENTS: Read your Newsletter
COT: Prayers were spoken and unspoken.

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Whetstone morning

2023-10-03Leave a comment

QIC: Rebel, Undertaker
When: 2023-10-03
Pax: Barkley, Bonsai, Cousin Eddie, Cyclops, Escargot, Lighthouse, Rebel, Rebound, Shady, Slash, Undertaker, Wooden Leg
Posted In: colosseum

WARMUP: Undertaker led the warmup which consisted or merkins, windmill, mountain climbers, LBC
THE THANG: Since the theme was Whetstone we partnered up and did the exercises on an individual count. Partners are there to encourage and push. Went to the Basketball court area between the schools. See exercises below. Halfway through each exercise run to the 2 light pole. At the end of each exercise run the drop off circle in front of the school.

Exercises.

50 Merkins
50 WAM
50 Dips

50 CDD
75 Monkey Humpers
75 Squats

Moseyed back to COT and finished with flutters Hello Dolly and LBC.

COT: Prayers lifted for Long Duck recovery, those battling addiction and parenting.

Thanks Rebound for the opportunity to lead. If you don’t have a Whetstone relationship talk to those in a relationship to begin the process to finding a blade or stone. We all need someone in our life that can smooth out some of the valleys and potholes we can find ourselves in.

Rebel out!!!

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4 mile Tour de Fort

2023-09-29Leave a comment

QIC: Esso
When: 2023-09-21
Pax: 38 Special, Barkley, Bass-o-matic, Esso, Fogerty, Funhouse, Joe Lyons (F3 Long Duck), oldbay, Onesie, Peach Stand, Pusher, Rebel, Rubber Ducky, Shady, SouptoNuts, squid chuck walker, Tesh, Tesla81, Wooden Leg
Posted In: Minnow Pond

4 mile Tour de Fort: Run to Coach’s Box AO via Harris Street, 20 merks, 40 mnt clmbs; run to Clydesdales AO via Munn Rd, 20m/40mc; run to The Fort AO via HWY160, 20m/40mc; COT.

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Making Bushwood Great Again

2023-09-27Leave a comment

QIC: Twister
When: 2023-09-27
Pax: Band Camp, Barkley, Bass-o-matic, Fogerty, JCruise, oldbay, Rebel, Rubber Ducky, Sprocket, Tomb Raider, Twister, Undertaker
Posted In: Bushwood

WARMUP: The warmup was led by Undertaker
THE THANG: The PAX ran to the fancy band training arena-bearcrawled to the field, army crawled and lunge walked to the opposite side. From their we executed an accumulator with Burpees, Squats, Merkins, Shoulder Taps, SSH and LBCs – it was complicated. Afterwards the Pax ran with exercise inserts and said the pledge.
MARY: yes
ANNOUNCEMENTS: Rucktober and D2D
COT: We asked for prayers for Rebels M and Barkley’s friend who recently passed away. We ask that God look after us as we live one day at a time and help us to not continually look ahead in anticipation

It was a honor and privilege to serve as Q

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Trip to Wally World and Back

2023-09-25Leave a comment

QIC: OldBay
When: 2023-09-25
Pax: Assassin, Backdraft, Barkley, Barry Manilow, Bass-o-matic, Corruption, crab_cakes, Fogerty, Hassellhoff, Joe Lyons (F3 Long Duck), Kaiser, Lighthouse, oldbay, Peach Stand, Pusher, Rebel, Rebound, Sprocket, Tinman, Twister, Undertaker, WWL
Posted In: Flight Plan

THE THANG:
Up 160, loop around Walmart, optional dip into GHMS, back to COT. 4.5-5 miles.

Welcome FNG Tinman! Thanks Assassin for the opportunity to lead!

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Shocker….We Ran

2023-09-20Leave a comment

QIC: Rebel
When: 2023-09-20
Pax: Anchorman, Apple Pie, Assassin, Backdraft, Barry Manilow, Bass-o-matic, Cobra Kai, Corruption, Destiny, Everest, Gekko, Mainframe, Mark Nestel, Quack Attack, Rebel, Slash, Sugar Daddy, Twister, Vuvuzela, Wegmans
Posted In: Clydesdales

We ran to Downtown up banks street down Academy and back. Great morning to run.

Thanks for the opportunity to lead Anchorman.

ANNOUNCEMENTS:
COT:

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FORE!

2023-09-14Leave a comment

QIC: Bonsai
When: 2023-09-14
Pax: 38 Special, B.O.B., Band Camp, Barkley, Bonsai, Clickbait, fishstix, Happy Hour, Joe Lyons (F3 Long Duck), Lighthouse, macgyver, Maximus, Rebel, Rebound, SkateOrDie, Undertaker
Posted In: Minnow Pond

WARMUP: Run to the golf course
THE THANG:
Start on #1
Tee boxes – 10 merkins
Greens – 15 squats, 20 LBCs

Most got through 6, some got 9 holes. All ran 3 miles.

MARY:
Run back to COT
ANNOUNCEMENTS:
Read your newsletter
COT:
Remember we aren’t promised another day. Love on your family even when it’s hard. Give grace even to those that show you no grace.

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Clean run

2023-09-13Leave a comment

QIC: Mr Clean
When: 2023-09-13
Pax: Anchorman, Apple Pie, Assassin, Barry Manilow, Bass-o-matic, Cobra Kai, Corruption, Cyclops, decibelf3, Destiny, F3DaVinci, Falcon Crest Ryan_F, JWOW, Mainframe, Mr Clean, oldbay, Peach Stand, Rebel, Rock Thrill, Shady, Tesh, Tinsel
Posted In: Clydesdales

WARMUP: none
THE THANG: Alabama loop or Hardee’s and back.
MARY: nope
ANNOUNCEMENTS: manion and blood drive
COT: shhh secrets

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3×3(x2)x3

2023-09-07Leave a comment

QIC: Esso
When: 2023-09-07
Pax: Band Camp, Bass-o-matic, Destiny, Esso, NakedAndAfraid, Rebel, Shady
Posted In: the coachs box

3 stations…3 pairs of exercises per station…3 sets per pair

Station 1: pull up bars
1a. Pull ups, mnt climbers
1b. Merkins, Bobby Hurleys
1c. Squats, donkey kicks

S2: Benches
2a. Dips and box jumps
2b. Derkins and monkey humpers
2c. V ups and incline merks

S3: Pavement
3a. CDDs and leg lifts
3b. LBCs and burpees
3c. Big boys and SSH

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Varsity Locks up Shield

2023-08-26Leave a comment

QIC: Bass-o-Matic, Rebel, Fogerty
When: 2023-08-26
Pax: Bass-o-matic, Fogerty, Gemini, HarryCarry, Kaiser, Nasa, Rebel, Ruby Slippers, Saw Dust, Shield, Splinter, Undertaker
Posted In: Varsity

WARMUP: Windmills SSH Nightclubs, Squats Merks Stretching, Mosey w buttkickers, toy soldiers.
THE THANG: Rebel :Partner up (3s) Merkin pumps with flutters – bottom of hill with Pull ups and Squats top of hill(next to JRROTC) 3rd partner is the timing of switching locations. Bass grabbed Q stick from Rebel and led the pax with rows of light poles (4) – w pain locations at each stop – increasing reps by 2 at each pole. 4 rounds completed w varying exercises for each round
Fogerty took back the Q stick for a quick round of JackWebbs ( squats/seal jax)
MARY: finishing with 3 mins of Mary led by NASA and capped off with Gemini closing out w a round of Russian Twists.
ANNOUNCEMENTS: Bethel, Christmas Party, DamtoDam,
COT: prayers and praises added by all pax as we went around the circle for everyone to share something.
Bass closed is out in prayer.

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F3 The Fort

Tag: Rebel

What’s your 5k pace?

Whetstone morning

4 mile Tour de Fort

Making Bushwood Great Again

Trip to Wally World and Back

Shocker….We Ran

FORE!

Clean run

3×3(x2)x3

Varsity Locks up Shield