Tag: Senator Tressel

The Mighty Five at the Golden Corral

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Five, fine Fort Millians gathered at the HT lot for another helping at the Golden Corral. Here is what they did:

THE THANG:
Mosey around the HT lot and circle up near the front of Harris Teeter for COP:
SH x 25, windmill x 10, merkin x 15, squat x 20, imperial walker x 20, box cutter x 20, wide arm merkin x 15, Alabama ass kicker x 15 (L/R), mountain climber x 25, cherry picker x 15

Mosey to the lot in front of Best Brains. Using the parking lines as a guide, side shuffle left along the line, quick steps forward to the next line, side shuffle right, quick steps to the next line. Continue until we reach the end (approx 10 lines). Rinse and repeat in the reverse direction back to the starting point.
Line up along the first parking lot line.
Bearcrawl to the end, 10 burpees, bearcrawl back, 10 burpees
Lungwalk to the end, 15 bmbjcks, lungewalk back, 15 bmbjcks
Crabwalk to the end, 20 diamonds, crabwalk back, 20 diamonds
Lungewalk to the end, 10 burpees, bearcrawl back, 10 burpees

Indian Run around the lot and circle up at the flag for ABLAB:
Freddie Merc x 25, Rosalita x 20, Superman x 3

ANNOUNCEMENTS: Check your newsletter.

COT: We prayed for loved ones and friends with cancer and for the teachers and students going back to school.

Lots of chatter today, including ‘Apache 10 counts’ from everyone recalled their beginnings at F3 and how they were named. We all got to know each other better this morning.

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Training for the Prison Break

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We had four strong for a solid day on the prison yard and a chance to run.

Mosey around the park with stops for warmups:  IW x 20, CDD x10, SSH x 34, Moroccan Nightclubs x20, Arm Circle x15, Reverse Arm Circle x15.

Mosey to play ground for a circuit x4:

5 burpees, 10 pull ups, 15 Merkins, 20 Lunges, 25 dips and 30 squats then a lap around the park.

Ab lab with 20 LBCs, 20 Hello Dollies and 20 flutters.

Once all completed we moseyed to the hill.  Nur up the then hill 5 times with one less burpee per time up the hill (5-4-3-2-1).

Mosey back to parking lot.

Finish with Freddy Mercury x20.

Great crew as always:  Uber continues to show tours of his van.  If you haven’t seen it get out to Alcatraz and check out his masterpiece.

Speaking of Masterpiece it was great to have him out.  I discovered you just have to have him over for some bourbon the night before and he will post.

Senator Tressel continues to accelerate in his bid for the Senior Olympics.  I believe his going for the all around metal.  He continues to drive us into the ground.

I was there and did all of it.

Decibel

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Walk around the church

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10 #ao-golden-corral for a @chickenhawk walk around the church.  There was some #feba.  by @OldBay and @Twister with just a bit of mumble chatter across the rest of the pax.  We had some UvU, iron sharpening iron and a great morning under the 90% waxing Gibbos moon.

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Car – dee – OH using a Ladder

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WARMUP: SSH, Cherry Pickers, Merks, night clubs, LBCs Squats
Toy Soldiers
THE THANG: Cones were placed out along a long road in order to complete a ladder – adding one rep at each cone. We had 8 cones. Squats in Cadence, Merks, Bobby Hurleys
Pax moved to Middle school bus line and completed 5 rounds – BombJax was the buyin – 1 bombjack, to start and adding 1 rep each round – then make ur way down the road stopping at cones premarked with reps and exercise- 5 total stops. 5 Burps, 6 Donkey Kicks, 7 Diamond Merks, 8 Big Boys, 9 Bob Hurley, 10 LBCs
Head back to begin. Round 2-5
MARY 3 mins of Mary
ANNOUNCEMENTS: Stuff the Bus Convergence and welcome new FNG – TimeMachine (EH’d Bandcamp)
COT: yes – Prayers for health, marriage, travel, patience, and family

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Yards of fun

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WARMUP: slight mosey. SSH, wind mills, produce pickers, mtn climbers, imperial walkers, hillbilly walkers, moroccan nightclubs
THE THANG: a little stretching with toy soldiers, knees to chest. Lined up to do 7s. Round 1 squats and merkins. Walk to top of hill then most to football field. 10 yard line exercises. Increment based on yardline up to 50(5 reps) then run back. Merkins, plank jacks, squats, SSH, shoulder taps. Last round did whole field with CDDs. Mosey to wall wait for six. Mosey to COT
MARY: PAX choice. Flutterjax, box cutters, hello dolly and Freddy Mercury.
ANNOUNCEMENTS: him camp, convergence, stuff the bus, journey discussion Wed at hangin with Stang.
COT: prayers for health issues lost friends and family.

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Letting Go of Heavy Things

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WARMUP: Disclaimer, brief COP, Sen T rolls up late like he’s the special guest of the day
THE THANG:
Mosey to road behind school for 10 burpees at each of 5 light poles with various forms of lunge walks between each pole

mosey to picnic tables for some step ups, dips, derkins

mosey to football field

pax line up side to side and do Al Gore while one pax does weaving run through the line to the far end. continue this fashion for 100+ yards

rinse and repeat above with flutters in place of Al Gores

pick a partner and line up like WR vs DB. DB runs defensive route to keep pace with WR for about 10-20 yds. flapjack. rinse and repeat full length of field

100 yd bear crawl back to starting end zone

mosey back to parking lot for 10 burpees, then sprint home

ANNOUNCEMENTS: 8/4 convergence, 1st F Q transition, trash pickup

COT: It was great to be back with the pax after much travel over past 2+ months.

the past 3 days involved lifting heavy stuff (Cindy at the Bubble and sandbags at Stockade) so today was “no lift day”

besides the heavy weight in the Gloom for two days, I’ve been carrying heavy stuff on the workforce for 2 months. I’ve been missing the pax during this period and all the mental reminders and affirmation just isn’t enough to keep me in a clear headspace without the benefit of a push from the pax in the Gloom.

thanks to Bitcoin for the invite and thanks to the pax for posting and always filling my tank!

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10ish Rules for Life

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WARMUP: SSHx10, MNCx10, Windmillsx10, off we went.

THE THANG: 10 stops with 6 exercises. Merkins, Big Boys, Squats, CDD’s, LBC’s, Jump Squats.
Starting at 10 each and each spot reduces the number by 1. Also, at each spot we shared 1 rule for life to succeed.
After we completed the stop at the count of six, the next stop we did six reps each again and escalated by one rep until we reached 10.

MARY: Joined by the BOSSmen after their SL workout. We always appreciate having them at FL.

ANNOUNCEMENTS: adopt a highway Saturday. Stuff da Bus. HIM Camp.

COT: Prayers for the spoken and unspoken.

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Welcome Back Mr. Clean

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Five strong met at Runde Park for a beatdown in swampy mid-July SC conditions. Here is what they did:

THE THANG:
Senator Tressel on Q:
Mosey from the parking lot to the 1st field, take a lap, and continue to the 2nd fiield, take a lap and circle up for COP:

SSH x 25, windmill x 10, squat x 25, merkin x 10/hold/left arm/leg high/flip/dip x 10/flip, right arm/leg high/6″ hold repeat twice and recover, alternate lung x 20, mountain climbler x 25, hellow dolly x 25, pretzel crunch x 25, box cutter x 20, diamond merkin x 10

Tunnel of love x 3 cycles.

Mosey to concessions stand wall for extended peoples chair (90 sec) followed by BTTW. Rinse and repeat.

Mosey to the playground and split into two groups. Group 1 does 10 pull-ups while group 2 does reverse step-ups. Rinse and repeat two more times.

Handoff to M. Clean:
Everyone pick up a cinder block and head to the end of the parking lot. Do 20 reps of the following exercises with a run to the opposite end of the lot and back between each exercise.

Exercises with cinder blocks: squats, bench press, burpees, shoulder press, elevated CDD, right arm and left arm push up, upright row w/squat, curls, core heel touches, flutters, ground to shelf and block pass around (no time for this one).

MARY: See above

ANNOUNCEMENTS: Read your newsletter

COT: Prayers for ST’s mom and friends with cancer, Fish Sticks’ family going through transition, and Walker’s son looking for a new job opportunity.

I got the call yesterday to assist Mr. Clean with his Q and I was happy to help him out. He’s been away from F3 for a while and it was good to have him back. There was a lot of chatter and jokes today about getting older, and the things you have to do at the doctor when you approach 50 (Backdraft was the ‘warbaby’ at 47). Today, I turned 59, and Alcatraz has been my home on Saturday mornings for the past 10 years. I’ve always been injury prone and as I get older, the injuries seem to get more frequent and take longer to get over. But, somehow, my body recovers and I can still do these hard F3 workouts during the week and on Saturdays. It’s truly a blessing and something I never take for granted.

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Chugging $1 beers downtown

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WARMUP: mossy to parking lot across from Little Caesars. 10 windmills, 15 SSH, 15 LSS, 10 merkins. Since Bobber missed half of the warm up, we rinsed and repeated for him.

THE THANG: mossy to the first bar – Pint Shop – for some bar chugging pain. 5 rounds to complete a 1/4 of the Murph (5 pull-ups 10 merkins 15 squats). Run to Emmits, 1 round of 3 exercises (these 3 were repeated at all stops but with different number of rounds – 10 merkins, 15 squats, 20 LBCs). Missy to Armor artis for 2 rounds, mossy to Illumination for 1 round (3 rounds were called but due to high volume of mumble chatter reduced to 1 to avoid cops), mossy to Flower Bar for 2 rounds, lunge walk to FM eatery for 1 round, lunge walk to Hobos for 1 round. Run to intersection with 160 and do 5 burpees then run back to Emmits for 5 burpees. Rinse and repeat one more time then mossy to COT

We all enjoyed the beer chugging pain at each of the drinking holes in downtown. We even discussed opening up a college bar servig $1 beers in plastic cups as this would be a real $$$$ maker.

MARY:
ANNOUNCEMENTS:
COT: prayers for patience and healing for those sick

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