Positive Feedback Beatdown

2024-01-26Leave a comment

QIC: Liberty Bibberty
When: 2024-01-26
Pax: Conundrum, Crystal Lake, Dojo, Drop Thrill, Joe Lyons (F3 Long Duck), Liberty Bibberty, Rebound, RollOff, Sprocket, SugarBug, Tesh, Time Machine
Posted In: The Hive

WARMUP:

Side straddle hop 20
Hillbilly Walker
Imperial Walker
Moroccan Nightclub.
Parking Lot Mosey with bell

THE THANG:

Shuttle (go 3 spaces then back to start, go 6 spaces back to start etc)
Every 3 parking spaces (Farmer Carry)
5 Row each arm
5 Deadlift (1 or 2 Arm)
5 Swings
5 Merkins and repeat
5 minutes 2x (10 count in between)

Dora with partner (AMRAP till return)
Runner goes to last parking space
Halos
Goblet Squat
Lunge Pass
Good Morning
Chest Press
Figure 8
Repeat with each partner doing the exercise that the other did last round
5 minutes 2x (10 count in between)
The rr were

Abs section
Russian Twist (20 count)
Overhead Sit-up (15 count)
Plank Pull through (45 secondish hold)

MARY: N/A
ANNOUNCEMENTS:
D2DBar
Bethel men’s taco night
Highway cleanup
COT:
Prayers for employment
Mental health
Marriages

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Smoked At The Colosseum

2024-01-23Leave a comment

QIC: Cohiba
When: 2024-01-23
Pax: Cohiba, Conundrum, Escargot, Farmers Only, Rebound, RollOff, SugarBug, Wooden Leg
Posted In: colosseum

WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, and Strawberry Pickers
THE THANG: Dora – 100 Burpees, 200 Squats, and 300 Big Boy Sit Ups; Timer was other partner running one lap of drop off loop. Then Cheese Shredder
MARY: Flutters and American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Wrestling practice

2024-01-23Leave a comment

QIC: Esso
When: 2024-01-19
Pax: Airborne, Barkley, Dojo, Drop Thrill, Esso, Farmers Only, fishstix, Happy Hour, Joe Lyons (F3 Long Duck), Liberty Bibberty, Peabody, Pusher, Rebound, Sprocket, Tesh, Tiller, Time Machine, Tonka, Warning Track
Posted In: The Hive

Wrestling practice, three periods

Neutral position: lunges with Bell, five man makers on the whistle

Bottom position: 45 seconds swings, then bomb jacks, three sets – 45 seconds skull crushers, American hammers, three sets

Top position: 45 second, right then left, three sets; 45 seconds shoulder presses, then shoulder extensions, three sets

Words of affirmation, show some love.

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Morning Matinee @ Lazarus

2024-01-18Leave a comment

QIC: Warning Track
When: 2024-01-18
Pax: Band Camp, Barkley, darkhelmet, Farmers Only, General_, Goose, Happy Hour, Joe Lyons (F3 Long Duck), Lighthouse, Maximus, Poppins, Rebound, Retiree, Ring Worm, RollOff, Shady, Spider-Man, Warning Track
Posted In: Lazarus

WARMUP:

Mosey to front of theater

-20 SSH (IC)
-10 Windmill (IC)
-20 SSH (IC)
-10 Moroccan Night Clubs (IC)

THE THANG:

DORA – partner runs a lap while other partner:

-50 Burpees
-100 Derkins
-150 Dips
-200 Step Ups

Mosey to cinderblocks/coupons exercise rotations between partner with cinderblock and partner without.

Mosey back to COT

MARY: A little

ANNOUNCEMENTS: D2D Bar. Blood drive.

COT: Illness circling around schools/homes. Mental Illness and Addicton.

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Kingsley Loop

2024-01-18Leave a comment

QIC: JWOW
When: 2024-01-17
Pax: Anchorman, Band Camp, Barkley, Bass-o-matic, Bonsai, Boogie Down, Crystal Lake, Esso, Joe Lyons (F3 Long Duck), JWOW, Lighthouse, Mainframe, Mark Nestel, Rebound, RollOff, Tesh, Twister, Vuvuzela
Posted In: Clydesdales

We ran the Kingsley loop. It was glorious. Miles for everyone.

– JWow

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Dora the disruptor

2024-01-16Leave a comment

QIC: Rebound
When: 2024-01-11
Pax: Barkley, Cohiba, Crystal Lake, Cyclops, Ölaf, Rebound, RollOff, Shower Curtain
Posted In: the coachs box

WARMUP: cherry pickers, little baby circles (both directions) and Moroccan night clubs
THE THANG: Dora with partner
Round 1: 100Merkins, 150 LBC’s, 200 Mountain Climbers
Round 2: 100 side straddle hops, 150 squats, 200 shoulder taps
Rinse and repeat
MARY: flutters, American hammer, hello dolly, merkins?
ANNOUNCEMENTS: d2db 10k, acceleration project
COT: families, marriges, rolloff’s M, shower curtains father in law

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Umbrella Boy Cinnamon Latte

2024-01-09Leave a comment

QIC: Wooden Leg
When: 2024-01-09
Pax: Barkley, Joe Lyons (F3 Long Duck), Ölaf, Rebound, RollOff, Wooden Leg
Posted In: colosseum

WARMUP: side straddle hops, wind mills, cherry pickers, imperial walkers, morocan night clubs

THE THANG: Stage A B C
Run and 2 exercises per stage
MARY:
ANNOUNCEMENTS:
COT:

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Dis-rup-tion

2024-01-08Leave a comment

QIC: Shady
When: 2024-01-08
Pax: Ölaf, Rebound, Shady, Sprocket, Wooden Leg
Posted In: virile agitur

WARMUP: Q source foundation point 1 – Disruption
THE THANG: saddled up with rucks, one 40 lb sandbag, one 60 lb sandbag. Off to the races for a few miles and smiles.

We took off towards the school, through the kid pickup line, into the back of the school, then way up the bus back road to Dam road. Then all the way back for 2.5 miles.

On our adventure we discussed the Disruption socratics and Spurs. Talked about what leaders are and what they aren’t. Shared GrowRuck stories, practiced failure in how to, and how not, to transfer a sandbag, and went over the game plan for Wooden Leg’s upcoming VQ!
MARY: not today…ran back with sandbags instead
ANNOUNCEMENTS: yes…newsletter
COT: of course

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Simple but Effective

2024-01-08Leave a comment

QIC: Decibel and Shady
When: 01/08/2024
Pax: 38 Special, Badland, Change Order, Chrystal Lake, Decibel, Falcon Crest, Fish Sticks, Goose, Liberty Biberty, Lights, Long Duck, Mainframe, Masterpiece, Olaf, Rebound, RollOff, Shady, Solo, Sprocket, Tesh, Tiller, Wooden Leg
Posted In: Sweep The Leg, virile agitur

22 Men got better today:

Run to Office Parking lot: 15 Merkins and 15 CDD

Run to Gold Hill Elementary teacher parking lot: 20 LBC and 20 Hello Dolly

Run to Gold Hill Middle teacher lot: 15 squats and 15 Lunges

Mileage ranged from 3-5. Great job.

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Carry on bitches

2024-01-05Leave a comment

QIC: Poppins
When: 2024-01-05
Pax: Barkley, Happy Hour, Joe Lyons (F3 Long Duck), Peabody, Poppins, Rebound, Tesh, Time Machine, Wooden Leg
Posted In: The Hive

WARMUP: 25 SSH
WINDMILLS
15 Merkins IC
Mosey over to bottom of hill where a piece of cardboard in the trash had a weinke in it. (I put it there)

THE THANG: 7s

7 Halos each direction
6 goblet squats
5 KB swings
4 russian twists (each side)
3 straight arm over head
2 skull crushers
1 man maker

Run to top of hill and back drop one exercise off each round

1 burpee at top, increasing to 7

Part II

Overhead weighted carry over in front of field
Dora the Horror

Rd1

Partner up,

partner 1 does 100 OH press with bell.
Partner 2 does Lunge walk with KB

Rd 2

Partner 1 does 200 curls
Partner 2 Bear crawl to cone and back

Rd 3

Overhead weighted carry to cone and back 300 drag throughs – didn’t have time to finish

MARY: none
ANNOUNCEMENTS: yes
COT:yes

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F3 The Fort

Tag: Rebound

Positive Feedback Beatdown

Smoked At The Colosseum

Wrestling practice

Morning Matinee @ Lazarus

Kingsley Loop

Dora the disruptor

Umbrella Boy Cinnamon Latte

Dis-rup-tion

Simple but Effective

Carry on bitches