Tag: RollOff

Figure 8’s With Horses

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WARMUP: Nope
THE THANG: 2 "instructions"

  1. The route: Attempt to run figure-8's through new/old Kingsley
  2. Interval-style running which means .25mi quicker run and .25 just slower than normal run. Do this the entire time.

MARY: Nope
ANNOUNCEMENTS: Bethel…Ya'll sign up now, ya hear? Nov 13 is Round 2 of Excavation.
COT: For Sure.

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Calmly 40 degrees at liftoff

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WARMUP: Sat in warm cars until launch
THE THANG: Mosey through the neighborhood over to Catawba for a lap around the high school then head down White street to Peacan ridge, down and back. Extra jug handle loop at Forest creek for those trying to hit 5 miles. YHC led @U090MEQJQBW astray in the homestretch and got back to COT at 6:01. Rookie mistake
ANNOUNCEMENTS: Bethel, Beers for Beetus and 4 B’s
COT: Several prayer requests were shared and YHC took us out.

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I felt like running

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WARMUP: pledge
THE THANG: ran a lot, some pain stations throughout at humble cup, American legion, church of God were we did merkins, squats, big boys and a few of us did bear crawls
MARY: flutters, hammers
ANNOUNCEMENTS: yes
COT: prayers and praises

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Dora & Mosey

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WARMUP:
BACKBLAST: NO SHORTCUTS, JUST WORK
Warm-Up – Mosey to Lowe’s

  • Mosey to Lowe’s and circle up
  • 20 Side Straddle Hops
  • 10 Imperial Walkers
  • 10 Hillbilly Walkers
  • 10 Cherry Pickers

DORA – Partner Workout

  • 100 Dips
  • 200 Lunges
  • 300 LBCs
  • While one PAX completed reps, the other ran to the stop sign at the end of Lowe’s and back.
  • Switch partners and continue until all reps were completed.

Four Corners – 3 Rounds Around the Shopping Center

  • Corner 1: 10 Merkins
  • Corner 2: 15 Squats
  • Corner 3: 20 Mountain Climbers
  • Corner 4: 25 Flutter Kicks
  • Rinse and repeat for 3 total rounds.

Mary & COT

  • Wrapped up with some Mary.
  • Circled up for COT.

Takeaway: No shortcuts, just hard work! Getting stronger together, one rep at a time. Accountability, consistency, and brotherhood are what F3 is all about.
SYITG! 💪
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Harvest Pointe Hill

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WARMUP: Mumblechatter
THE THANG: Out and Back – Harvest Pointe
MARY: no
ANNOUNCEMENTS: yes
COT: prayers and praises

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Morris Hunting

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WARMUP: frowned upon at this AO
THE THANG: head down Market until it changes names, keep going, turn right on Gardenia, turn right on Morris Hunt, hit the cul-du-sac and come back
MARY: did a little yoga up till 0600 once we got back
ANNOUNCEMENTS: Newsletter
COT: was held

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