Tag: Resort Wear

Carrying the burdens

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WARMUP: Disclaimer announced and off to Grace Presbyterian lot

Plank until all pax arrived and moved into exercises
Windmills x 10 I/C
Cherry pickers x 10 I/C
Imperial walkers x 10 I/C
Hillbilly Walkers x 10 I/C
Merkins x 11 I/C
Honeymooners and Down Dogs
Shoulder Taps x 10 I/C
Down Dog, hands to feet
Rise and recover

THE THANG:

At the picnic tables, the following:
20 squats – ass to bench
20 incline merkins

15 squats – ass to bench
15 incline merkins

10 step ups each leg
10 incline merkins

Stand on the bench – reflect on whose shoulders we stand. Who loved us enough to get us out here and/or help you get to where you are in life? Go and thank them out loud.

YHC realized it had been exactly one year since my last Q at this site. A recycled weinke made a partial appearance, ladder style

Perform the first exercise in the sequence, the run to the church turnaround and back, add an exercise each time until completing 6 rounds, drop the exercise with the fewest reps each round thereafter.

5 burpees
10 diamond merkins
15 wide arm merkins
20 lunges – 10 each leg
25 squats
30 seal jacks

At 0555 PAX stopped where they were and proceeded back toward COT

The question pondered was to come up with one thing you’re carrying that, if shared, would make it feel lighter.

MARY: Time for dying cockroaches I/C

ANNOUNCEMENTS: Always – read your newsletter too.

COT: The challenges were shared and shoulders hopefully a bit lighter as a result.

NMM: The F3 community is one that has blessed YHC and many others. We walk along side one another so that we each know life is most meaningful when shared with others, the good, the bad and everything in between. YHC learned a few things today in COT and am grateful to those who posted and shared what they did.

May the sharing of our challenges help us realize we aren’t alone and that we can navigate life best with others rather than in isolation.

Thanks for the call, Sweet Baby Ray.

Gratefully,
Cyclops

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250th Birthday Party

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WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers

THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand because we had the free will to do so MERICA

MARY:
ANNOUNCEMENTS: July 4th workout at Catawba ridge
COT: prayers for marriages and anniversaries, prayers for travel, prayers for everyone coming back Monday with all the fingers they had on Friday.

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1775

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats
Irkins

Team Bermuda Triangle
2 teams, each with 3 cones marked about 30 yards apart
1 burpee at cone 1, bear crawl to cone 2, then do 2 burpees, bear crawl to cone 3 and do 3 burpees. Bear crawl back to cone 1 and repeat for a total of 3 rounds. Team 1 smoked team 2
THE THANG:
1775
Three rounds of:
17 burpees
75 prayer squats (thighs at or below 90)
Lap around Harris teeter
MARY:
Flutters
Box cutters
ANNOUNCEMENTS:
COT:

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Carl Lewis

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Active stretching before and After is a HUGE MUST!!!

WARMUP:
Hillbilly walkers x10
Bend & Reach x5
Windmill x8
Slow jog
20yards of

  1. High knees
  2. Buttkicks
  3. Walking worlds greatest stretch
  4. Elephant walks
  5. Dinosaur walks
  6. Soldier walks
  7. Side shuffle each way
  8. Karaoke each way
  9. Power skips
  10. Sprints

THE THANG:
Phase 1
Circuit (AMRAP style): 10 mins

  • Sandbag Front Squats x 10
  • Walking Lunges (with sandbag) x 20 steps
  • 40-yard Sprint
  • Broad Jumps x 10

Phase 2
Circuit (AMRAP): 10 mins

  • Sandbag Deadlifts x 20
  • Sandbag Step-Ups (bench/curb) x 10 each leg
  • Bear Crawl (20 yards down & back)
  • Jump Lunges x 20 total

Phase 3 – Cool down
Descending Ladder + Sprint:
Start at 10 reps each, go down to 1:

  • Sandbag cleans
  • Jump Squats
  • 50 meter sprint

Stretch last 3 minutes

  1. Feet together
  2. Pigeon toe
  3. Legs spread L/R/M
  4. Sumo Squat
  5. Hip flexor
  6. Quad stretch

MARY: None
ANNOUNCEMENTS: News Letter & Mens Shelter
COT: Wisdom and Family

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Gin Blossoms on the Block

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WARMUP: Something about the 5 core principles before launch
THE THANG: Run to Allison Park. Every "STOP" sign 10 BBSU, 10 merkins, 10 squats
At Allison Park, descend to do add 5 pull ups. Then head back and do the same. Had enough time to run around First Watch and do two burpees!
ANNOUNCEMENTS: Sign up to serve at the mens shelter, early. Converge at Cockpit for the 4th
COT: Circle of Trust, not a prayer chain. Let's talk trust.
https://photos.app.goo.gl/kkpAR92QaFHtztmb6

New video · Monday, Jun 22 :clapper:

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The Loredo

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WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that)
THE THANG:
The Thang
We put our own spin on Loredo, kicking things off with the run:
6 Rounds for Time

  • 🏃 400-meter Run
  • 🦵 24 Squats
  • 💪 24 Merkins
  • 🚶 24 Walking Lunges

The prescribed 24 reps represent the 24th day of June, the day Staff Sgt. Loredo made the ultimate sacrifice.
Every PAX pushed through, encouraged one another, and crossed the finish line. The pace varied, but the effort did not. Everyone finished on their own time, proving once again that in F3, it’s not about being first—it’s about refusing to quit.
Not satisfied with just one beatdown, we followed it up with some 11s:

  • 📍 Sideline to sideline
  • Big Boys
  • Monkey Humpers

MARY:
ANNOUNCEMENTS:
COT:

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Failure will bring future success

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Sometimes you have a plan and it fails miserably. This morning I loaded a cart with sandbags, kettlebells , and other heavy objects, over 320 pounds. I thought the weight would have enough resistance to challenge the person pulling it. Unfortunately, it was only challenging pulling uphill. Not a total failure, the cart held the weight it advertised as its capacity.
We ventured around the carpool path stopping for three exercises. Bent-over rows, curls, shoulder press, Simbas, flutters with press, over shoulder toss, man-makers are some of the exercises we did this morning.
I will retry this cart at a future Q and get it right.

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Little Baby Sandbags

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THE THANG: partner up. One partner carries two 2lb sand bags, switch at each station.
1st stop- south state bank = 5 reps (4 count) SSH, seal jacks, plank jacks
2nd stop- culdesac of Patricia Lane = 15 Superman’s, 15 flutter with press
Return to south state stop.
3rd stop- earth fare = 10 flying squirrels, 10 single count jumping lunges
Rinse and repeat.
4+ miles
MARY: 25 Supermans
ANNOUNCEMENTS: CRI volunteer event Saturday 8-12, Bethel Men’s serve this Thursday
COT: 🙏🙏🙏

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Ascending Everest

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WARMUP: Returned to Golden Corral COT to pay respects with Hillbilly walkers, imperial walkers, MNCs
THE THANG: 5/29 1953 – Sir Edmund Hillary and Tenzing Norgay became the first to summit Mt. Everest 73 years ago. In honor of that, the Pax completed their own tribute climb. There are five camps plus the summit when taking the southern route to the peak:
Base camp 5364 meters (17,598 feet)
Camp one 6065 (19,900)
Camp two 6400 (21,000)
Camp three 7200 (23,600)
Camp four 7920 (26,000)
Peak 8,849 (29,032)
After a brief warmup and mozy to the church parking lot, we completed exercises at each camp as we ascended Everest. To acclimatize for the altitude, at camps one, two, three, and four we completed the exercises, returned to the previous camp (and the exercises there) before moving on to the next camp. (E.G. complete exercises at camp one, returned to base camp and the exercises there before ascending to camp three). Exercises reflected the altitude in meters:
Base camp: 53 flutters/64 shoulder taps
Camp one: 60 SSH/65 dips
Camp two: 64 merkins
Camp three: 72 LBCs
Camp four: 79 CDD, 20 Diamond merkins
Peak: 88 plank jacks, 49 overhead claps
With little time remaining, climbers did 25 squats at each base camp during their descent.
One oversight on YHC’s part is we did exactly ZERO mountain climbers during the ascent. We rectified the situation at COT with 10 mountain climbers just before 6:00.
MARY:
ANNOUNCEMENTS: Bethel, Golf tournament
COT: Family, Jobs, Summer break and prayers for kids, parents, teachers

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On repeat

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WARMUP: Yes:
SSH,
IW,
HW,
yoga w/
shoulder taps
peter parkers

THE THANG:
6 deadlifts
5 hang cleans
4 front squats
3 over head presses
2 manmakers
Then move!

We just did that on repeat. Like wiping down the counters, doing the laundry, dealing with traffic, or making the bed, some stuff isn't awful once or at first, but the monotony of having to do it day after day after day after day after day grinds on you.

Gotta build the strength to keep on keeping on. It ain't about what you WANT to do; it's about what you GET TO do, or what you NEED TO do. Often an authentic meaning is found in the work you've been avoiding.

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