Tag: RollOff

It really did happen

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SSH, WMs, Ethnic Night Clubs, produce pickers, ground work, 50 KB swing buy in. 3burpee partner chase. Hypotenuse 10 step waiter carry 4 squat traverse. Balls to flat surface. Ppl chair kb traverse. Rotating board work.

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Abs, Abs and more abs

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WARMUP: Windmills, Cherry pickers, SSH then mosey

THE THANG: 20 reps, 5 exercises: leg lifts, LBC’s, Big Boys, Flutters, heals to heaven, 1 lap after completion, 3 rounds total

Message on Q source topic of Missionality: getting out of the comfort zone and taking risk! Work in progress on the word familiarity! Mosey after message

20 Dips, lunge walk, 20 Merkins, bear crawl, 20 SSH’s, high knees, repeat 3 rounds. Same mode of transportation but last round was 20 Derkins, 20 squats, 20 mountain climbers

MARY: 5 burpees, box cutters, Freddy mercuries

ANNOUNCEMENTS: blood drive today

COT: prayer or praise from everyone

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Murph agitator

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WARMUP: 40-SSH
10 windmill
THE THANG: With Partner
50- manmakers / 100- Overhead press/ 150-Chestpress/ 200- Big Boy Sit-ups / 250- Squats.
MARY: Hello Dolly, American Hammer, Flutter, Stretch
ANNOUNCEMENTS: CSaups -3 this summer
COT: Pray for our country, those soldiers who didn’t make it home, their families , mental health, to be helpful to those around us. Praise for the group.

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Say it your birthday ?

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WARMUP: Did hand full of exercises and then moseyed
Hit the benches and did some dips, step ups, other stuff
Did some shuffling, karaoke and jogging
THE THANG:
Down on football field
10 exercises
Crawl bear 10 yards do 10 reps of exercise
Rinse and Repeat every 10 yard to 40yd line
Move to next exercise and do the same
It was awful and crowd pleasing
MARY: wrap up fin 3 exercises in COT
ANNOUNCEMENTS: Read Newsletter and say Happy Birthday Barkley
COT: thank you for the opportunity to provide some suck in your life
Good Afternoon Sir!

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Hill Street Nlues

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The hills were alive with sound of Pax making a downpainment for the day.

Two options were given:

Hill repeats on Harris Street

Or

Run the length of Harris Street and add more as wanted

All Pax leveraged this moment to “accelerate” into their day as directed by Band Camp.

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Smoked Heavy Picker Uppers

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Reviewed the F3 Mission and Core Principles
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Merkins, and Strawberry Pickers
THE THANG:
Stage 1 = 100 Kettlebell Swings
Stage 2 = Dora (Team up with a Partner): 50 Man Makers, 100 Shoulder Presses, 150 Goblet Squats, and 200 Tricep Extensions. While one person was doing the exercises, the other was jogging with their Kettlebell to the end of the parking lot and back.
MARY:
Stage 3 = 3 Rounds of the following exercises with reps at 10, 20, and 30: American Hammers, LBCs, and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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4 corners, 3 times = 12 corners

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Airborne stretch
Side straddle hop
Low slow squats
Slowzie

4 corners-Merkins-CDD-Flutters-LBC’s
Mode of transportation: Toy soldiers, 1 burpee in the middle

4 corners-Hand Release-B jacks-heals 2 heaven-hello dollies-1 burpee in the middle

4 corners- 5 burpees at each corner, 1 burpee in the middle
Mode of transportation: High knees

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Anybody got a shakeweight?

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WARMUP: SSH, cherry pickers, windmills, arm circles forward, backward. Mosey around the parking lot
THE THANG:
30 sec on 30 sec off-
KB Swings
Goblet squats
RH row
LH row
RH merkin
LH merkin
RH clean and press
LH clean and press
Lap
Repeat
MARY: she was there
ANNOUNCEMENTS: cannoli run, read your newsletters
COT: aye

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