Tag: Rosie

East side continues to GET stronger

Leave a comment

We had 10 at <#C0653MWMA8K> for an East Side continuous to get stronger, with accusations FNG had splashed Merlot!!!
pre explanation of Tillers F3 name (Tiller company, a fire apparatus)

Followed by Yoga stretching and relaxing music.

Vuvuzela lead the PAX up and down stairs at Red stone theater followed by Tomb Raider.

Next exercises seated wall coupon pass. Tiller was heard giving the mission of F3 loudly. Abagnale was told to move up faster followed by Shoe String to step up the pace.

PAX moseyed into Bear crawls with two Merkins. Ringer per usual lead the beat down.

PAX moseyed to front of theater for a slalom through the front pillars to return for squat jumps 20

Moseyed past large group of coupons on sidewalk only to be told to do Mike Tyson’s in cadence 10

Murder Bunnies next with Merkins 10

FNG went topless after Bunnies and Merkins

Moseyed through pillars for squat jumps 5

Serpent into pillars for dips on benches. PAX seemed confused as Tiller gave order to get on wall for step ups 10 each side.

Confusion set in as Rosie asked what we are doing after step-ups

Tomb Raider and PTL had to be redirected to follow Tiller as we ran back to C.O.T

Goose had to be told directly to stop moving coupons OFF the parking lot onto the side walk.

WARMUP: Yoga

THE THANG: EAST SIDE rules

MARY:

ANNOUNCEMENTS: new AO coming to Indian Land soon, Convergence, Walter Elijah Park this Saturday. St John church, September 27 @ 6:30 (Dredd) gust speaker

COT: prayers for us and family

TClap |
0

75mins, a little complexity, a lot of effort

Leave a comment

The image of the board will be used as the workout details but in case others want to use this, here are a few notes to consider:
– Split the group if needed.
– Predetermine a good distance for the Mode of Transportation (M.O.T.) and ensure it’s clearly articulated.
– Keep repeating the “Thang” section until every PAX completes 1 time on the M.O.T.
– Give example of the exercise before that “Thang” section, not all examples in the beginning.
– Open to other feedback
WARMUP:
THE THANG: See image.
MARY:
ANNOUNCEMENTS: Newsletter content.
COT: 5th Core Principle

TClap |
0

B.O.M.B.

Leave a comment

WARMUP: Various exercises and some stretchy things. Then we moseyed to the lower lot past the theater.
THE THANG:
We Partnered up. Partner 1 does exercise while partner 2 begins to lunge walk. After Partner 1 completes the exercise he catches up with partner 2. Partner 2 performs Exercise while partner 1 lunges walks. Repeat until each partner completes 5 rounds of the Exercise. Then back to the starting point; once all Pax were in we went to the next round to rinse and repeat.

Round 1 – 5 Burbees
Round 2 – 10 Outlaws
Round 3 – 15 Merkins
Round 4 – 20 Big Boy Sit ups

Video evidence was previously posted.

TClap |
0

We arent the 95%

Leave a comment

WARMUP: mosey, inch worms with merkins, lunges and squats.
THE THANG: lots of sprints with flutters. Zipper merkins. 7s with merkins and squats. Quick dora. More sprints.
MARY: more flutters and merkins
ANNOUNCEMENTS: read newsletter
COT: lots of gratitude for F3

TClap |
0

Goat Track

Leave a comment

WARMUP:
– SSH x30
– Merkins x10
– Peter Parkers x10
– Windmills x10
THE THANG:
Ran to Fort Mill Golf Club which has apparently moved to Augusta National status because we were turned away by the guy pulling the carts out. So a quick audible turned us around and headed back to the top of the steep hill on Withers St.

Here we would still play golf on something not nearly as nice as the course we planned to play. Nasty courses are commonly referred to as Goat Tracks.

9 Holes of Golf:
– Top of the hill is the tee box (perform 2 squats for the first hole, 4 for the second, etc.)
– Circular grass island in front of Fort Mill Baptist Church is the green (1 burpee for the first hole, 2 for the second, etc.)
– Run back and forth between the two points to complete 9 holes.

Most people got through the 7th hold before we needed to call it to mosey back.

MARY:
Took turns calling exercises for 5 min

TClap |
0

Back to school

Leave a comment

WARMUP:
THE THANG: 3.4 miles down to Gold Hill Elementary and up the back hill towards Walmart. Turn around and take a more scenic route back.
MARY:
ANNOUNCEMENTS: Christmas party, golf tournament
COT: prayers for my M and for me to remember that I need to focus on serving her through recovery and maybe even after.

TClap |
0

Black Betty Merkin Marathon

Leave a comment

WARMUP: basically warmup with some broga
THE THANG: moseyed To a hill for 11’s, back to COT for a board of Pain. Three rounds of five exercises and 3@ Reps each
MARY: we did do push ups to every time black Betty was said in the song
ANNOUNCEMENTS: <@UJKGM3VKJ> is now the official Form Police & Back blast Police
COT:

TClap |
0

DH is not a bad example

Leave a comment

WARMUP: SSH, Moroccan Night Clubs, Windmills, Low slow squats, Cherry Pickers
THE THANG: mosey to stage at WEP
100 – LBCs
Run a loop
90 – squats
Run a loop
80 – merkens
Run a loop
70 – flutters
Run a loop
60 – lunges
Run a loop
50 – big boys
Run a loop
40 – Freddy Mercury’s
Run a lap
30 – Burpees
Run a lap
20 – dry DOCKS
RUN A LAP
10 – diamond merkens
Run back to cot
MARY:
ANNOUNCEMENTS: newsletter
COT: what happens in COT stays in COT

TClap |
0