Tag: Senator Tressel

Walls, Pendulums and Fountains, oh my

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WARMUP: Mozy through the HT parking lot. Circled up for non-SSH warmup that included mountain climbers, Moroccan Nightclubs, CDD
THE THANG: Mozy to the wall behind the oil change place for 12 counts of step ups, dips, incline and decline merkins.
Proceed to far side of HT through the wall of stench for wall sits with alternating bear crawls for Meridia’s and burpees.
Mozy through the apartment complex to the fountains for a 7s pendulum with BBS on the fire department side and burpees at the top of the hill on the other side.
Clock merkins ladder at the fountain. Start at 12 and plank shuffle to 1:00 for one merkin. Shuffle to 2:00 for two, rinse and repeat until a full lap of the fountain is completed at 12 merkins. They add up!!
Mozy to COT after a total of ~2.5 miles.
MARY:
ANNOUNCEMENTS:
COT:

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Tour De Rock

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WARMUP: SSH, 5 Burpees OYO, Squats, 4 Burpees OYO, Windmills, MNC, Mtn. Climbers, minimal Broga
THE THANG: Yog around to baseball diamond. Lunge walk to 1st for 10 CDDs, Bear crawl to 2nd, 10 Squats, Lunge to 3rd, 10 Donkey Kicks, Bear crawl home for 10 Burpees. Rinse/repeat. Head to playground, 2 rounds of Dips, Step ups, Derkins. Run in between.
Turn over to Uber for Indian Run, pull ups. Parter up for Cindy curls then run to Pull up bars and do exercises there.
The fog and Super Moon made for a memorable gloom.
MARY: none
ANNOUNCEMENTS: Xmas Party
COT: prayers for community, praise for Dojo’s new job.
SS Out

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Up and Down

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WARMUP: Uber started w Yog round main rd of Tega Cay and back to parking lot for all your favorites including SSH, night club brothers, and hammy and groin stretch stuff.
THE THANG: Indian run to pull up boards 6 does 2 burpees. Round the horn pull ups. 1 PAX does pull up while others do merkens. Can’t stop till pax completes reps. Mosey to hill in back of baseball fields. Up and down more times than I can count w squat and LBC work. Soup took over. Mosey to basketball court for Dora exercises with coupons. Mosey to baseball field w coupons. Round the horn stations w coupon completing squats, flutters, merkens, hammers, curls, man makers, lunges. Mosey to hill in front of Runde for 7’s including squats and big boys b
MARY:
ANNOUNCEMENTS: newsletter
COT: what’s happens stays. Prayers and praises spoken.

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Leg Day

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Quick warmup on this rainy morn we did a shout out to <@U6RQY6005> with some windmills and another shoutout to <@U028PKR68GJ> for some Polish Mating Dancing :man_dancing: and we were off. Headed to the car loop for some Dora.

Partner 1: Run the car loop
Partner 2:
100 Mike Tyson’s
200 Lunges
300 Squats
400 Flutters

Back to COT for prayers and praises.

JWow

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Slowburn 11/08/2024

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WARMUP: mosey, SSH, windmill, arm circles, IWs, Peter parkers
THE THANG:big boy, flutters, A.H.s, plank jacks, Mtn. Climbers X2
merkins, dips, squats-, alternating lunges, CDDs (20, 15, 10)
MARY: multiple
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the circle/ Twister getting hitched, Cobra Kai mother in law.

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The Smokin Damp Pain Gain

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WARMUP:
Mosey around the parking lot, SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers.
THE THANG:
Phase 1: 2 Rounds of Cheese Shredder
Phase 2: 2 Rounds of Wall Sits and Balls to the Wall
Phase 3: Dora: 50 Burpees, 100 Bomb Jacks, 150 Plank Jacks, and 200 Squats
MARY: Broga, SSH, and Imperial Walkers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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By way of instruction… The Ranch. Halloween.

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WARMUP:
How do you know you’re just getting started? Well, <@UGU3XR5RP> tells you that you are taking too long with the disclaimer and such. But there was an FNG and I wanted to be a good example. I have no idea what possessed me to do so, as I typically (according to everyone) am NOT one, but alas… here we are. With a mustache that originated in 18th Century Europe and eventually made its way to the Western US roughly 100 years later, this FNG sported a handlebar that was worthy of a Wyatt Earp or William Howard Taft, duly elected 27th President of the US (that was for you, Camp). After a short warm-up lap there were, presumably somewhere in here, a few slow <@USBP08L1G> style windmills, some SSHs, and other activities to get the blood circulating. The FNG didn’t quite look afraid, only perhaps marginally confused, so we continued…

THE THANG:
We headed down the hill toward the entrance to the school(s) from Springfield pkwy, with a brief stop to pick up some rocks and lift them. Because we are men. Why else you would you do such a thing?

We also spent a moment or two of instruction along the way regarding the Mission, Credo, and 5 Core Principles. I am proud to state that the guys there actually did a really good job of getting them correct and I think the only penalty burpees that got leveled were my fault because I got ahead of myself and opened F3 to all men before first making it free.

Then we proceeded to complete a 1-mile circuit around both schools, with 9 or so stops along the way to perform 20 reps of everything as we went. First round was all together in cadence, including the burpees (in memory of Band Camp), the next round was on your own.

Exercises included:
– Side Straddle Hops
– Merkins
– Muscle-ups
– Flutters
– Burpees
– Curb Alperts
– Squat Jumps
– Double Leg Lifts; and
– Dips

Naturally, somewhere in there, Change Order (<@U012K8DDK7V>) managed to pull a Matthew McConaughey and get his shirt off. (see Matt Damon’s impression on David Letterman from like 20 years ago: https://www.youtube.com/watch?v=B-HYL7VPNXI) .

As we returned back to COT, it was time to name the FNG. There is no moleskine section, so I will put this here. The FNGs name was Matt Mahood. Plenty to work with there… then there was the Taft-stache… plenty there as well… then he rips out that he loved cocaine and alcohol back in the day… he was a veritable fountain of interesting things… nothing was quite sticking and so I asked him about his family. In his deoxygenated stupor, he had to think for half a second before gently huffing out “wife, 2 kids”… then with no prompt “Amanda”… I said, “you named both your kids Amanda?” He looked a little befuddled and that was just long enough of a hesitation for the swirling snakes in my brain to land on “well, your name is now Hug&Kiss, as in Amanda Hugandkiss). And that was that. Welcome, brother… and way to take the name like a champ.

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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The Ballroom Nine

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THE THANG:
After a quick disclaimer, we moseyed to the track around the football field for COP:
SSH x 10, windmill x 10, squat x 15, wide arm merkin x 7/hold/mountain climber x 15/hold/right-left arm-leg high. Hillbilly walker x 12, sumo squat x 15

Mosey to goal line for 50 yd suicide burpee. Run to 10 yd line, 2 burpees, run back; run to 20 yard line, 4 burpees, run back……run to 50 yd line, 10 burpees, run back, plank for the 6.

Circle up for classic Jack Webb. 1:4 ratio,merkins/overhead claps. We did 8 cycles.

Leave the field and mosey to the outside wall of the gymnasium.

Peoples chair (60s), walk out to the road, do 5 bombjacks. Rinse and repeat 2 more times, with 5 jump squats and 10 side straddle hops.
BTTW (20s), walk out to the road, do 5 merkins. Rinse and repeat 2 more times with 5 diamond merkins and 5 wide arm merkins

Line up for Indian Run around PKMS and head back to the flag for ABLAB

MARY: ABLAB: Hello Dolly x 15, LBC x 15, Big boys x 15, Pretzel crunch x 15, Superman hold x 3.

ANNOUNCEMENTS: Yesterday’s F3 golf outing/fundraiser was a big success. Bourbon tasting on Nov 8, F3 Xmas party on Dec 21

COT: Prasie for Tater’s son with new job in Atlanta. Prayers for ST’s friends children Zach (motorcycle accident) and Abbie (Guillian Barre syndrome)

NMM:
We had a great group this morning to kick off another cool morning – love it. I haven’t been to this AO in a while and it felt good to be back. I planned for 45 minutes, but found that I was way short on exercises. The Jack Webb’s and Indian Run around the school were audibles. Always have a watch! Thank you for the invite <@U790WHUKC>.

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Going old school

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WARMUP: 33 and 11…we did this twice. 33 SSH followed by 11 burpees. We did this at COT then ran over to the front of the school about .25 miles away and did 33 and 11 again. Ran all the way to the back of the school and playground.
THE THANG: 5 total exercises.
1. 5 pull ups
2. 10 burpees
3. 15 hand release
4. 20 squat jumps
5. 25 flutters
6. Run a lap around the track area

We rinsed and repeated and added 2 to each exercise for round 2, and then added another 3 for round 3.

Ran over to the picnic tables for dips and 1 legged squats. We did this 3x.
MARY: yes, done
ANNOUNCEMENTS: covered
COT: lots of patience and perspective

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Full Moon Fever

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A dedicated 3 met at Runde to kick off a beautiful SC fall Saturday. Here is what they did.

THE THANG:
Mosey out of the park, jog a loop on Windward Drive, and circle up by the basketball courts for COP. All in cadence:
SSH x 25, windmill x 10, IW x 10/HW x 10, wide arm merkin x 10,cherry picker x 10, squat x 20, LBC x 20, mountain climber x 20 left arm/leg high, right arm/leg high,Morrocan night club x 20, walk to parking lot lines

Line up at the first parking spot, side shuffle along the lines, advance to the next line, side shuffle along the line, 5 merkins. Rinse/repeat until all lines are covered.

Mosey to the field for Lt Dan’s (knee-tar-jay, squats, 1:4, to 10/40).

Mosey to the bottom of the big hill behind Runde. Run back up/down the hill and each Pax chooses an exercise at the bottom. Run up/down the opposite hill and Pax chooses an exercise at the bottom. Rinse and repeat 2 times.

Mosey to the playground for pull-ups and straight leg lift hold (10 pullups, 60s leg holds) x 3- crowd pleaser!

MARY:
See above

ANNOUNCEMENTS:
Bourbon tasting event Nov 8. F3 Christmas party, Dec 21.

NMM:
Low numbers today, but good mumble chatter and fellowship. Before the start of the workout, a ‘mysterious’ van pulled into the parking lot and someone mooned Fishtix. We believe the van was driven by Uber, but there was no mistaking whose butt was exposed – Alcatraz regular Changeorder! He is a pit-crew member/chaperone for the Fort Mill Band, and parents can rest assured that their children are in the hands of a responsible adult. That incident set the tone for the workout and sparked mumble chatter for much of the hour. Thank you, my friend.

COT:
Prayers for Abbie (Guillain Barre) and Zach (motorcycle accident) as they continue their long road to recovery. Prayers for our divided country and all those affected by the wars in Ukraine and the Middle East.

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