Tag: Short Sale

Hills, Stairs and Jake Webb- Oh My!

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WARMUP: The Usual suspects- SSH, MNC, Merks and OYO Burpess sprinkled in
THE THANG: 7s up & down the Monroe White hill, Bombjacks at top, LBCs at bottom. Mosey over to FMCOG for a partner DORA- Merkins, Squats & LBCs at partner runs the snakey stairs. Head back to 1St Baptist for Jack Webb
MARY: none
ANNOUNCEMENTS: Cannoli Run, blood Drive
COT: Prayers for FMHS Band trip to Ireland (YHC is also going)
Closed with a request for each Pax to bring some of HIS light into someone’s day. Thanks DoJo for the nod.
Shortest Of All Sales

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Litter pick up – Community Svc

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March 18th is tentatively set as our first pick-up for the US21 adopt-a-Highway litter pickup! We will have 4 opportunities in 2023. Once a quarter is the plan.  All supplies provided ( bags, gloves, safety vests, pick up sticks, eye-wear, and fellowship) All that remains is YOU.
Plan for about 1 hour and 30 mins – 2 hours maximum. We will meet at the Harris street park around 7:45am.
We will walk up the hill to US21 and split up into 2 groups.  One group will head north to the Peachstand and back and the other group will head south to Sutton Rd and back.  (1 mile each direction)

We could use 10-12 guys to keep this an efficient and timely process. 2.0s and Ms are welcome as well as anyone who would like to participate in our community svc event.

Thank you to all who participated in 2022. Looking forward to seeing new faces as well as the HIM who assisted last year.

US 21 from the Peachstand south to Sutton Rd ( Circle K – gas station) is the road that we adopted!!

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Sneaky miles

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WARMUP: mosey to a church lot for 16 counts of various exercises including windmills, imperial and hillbilly walkers, merkins (s/c), Broga poses, should taps and mountain climbers

THE THANG: mosey to another lot for 16’s counting down or up by 2’s – flying squirrels at one end and squats at another

Mosey to another lot for 7’s – diamond merkins, run, lunges and nur.

Mosey back up the hill to the lot of exfoliation: 16’s but going up or down by 1 each time: merkins mosey two lights, LBC’s with exfoliation and mosey back – rinse and repeat. We got to 7 & 9 and 0600 was upon us and almost 2 miles under our belts.

MARY: no time for it
ANNOUNCEMENTS: happened
COT: happened too

The blessing of fellowship at every workout is a sustaining thing for all of us. I was grateful for that this morning in a small but meaningful group of HIM.

Dojo – thanks for the call out. You were missed. Bonsai & Short Sale – thanks for joining YHC. It was a pleasure to be in your company this morning in the gloom and go 1-0 on the day.

Gratefully,
Cyclops

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The Wheel of Wow

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It was a dank morning in The Fort as 18 men decided to make the hard choice and accelerate their Friday!

We warmed up the engines quickly and then moseyed over to the Wheel of Wow for a high dose of pain.

Wheel of Wow:
Eight cones with a different KB exercise at each cone. The timer was a 40 count of reps on the battle ropes. We rotated around the wheel, and at every third cone we ran a lap.

Back to COT for prayers and praises.

-JWow

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Lucky stars

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WARMUP:

Windmills
Potato pickers
Hillbilly walkers
Imperial walkers
Plank
Honey mooners
Downward dog
Merkins
Parker peters
Shoulder taps
30 ssh

THE THANG:

Star routine with cones at 5 points and inbetween we rolled dice to see what exercise we had to do- it was mostly ssh x30, but a couple merkins, burpees and squats mixed in: 3 rounds, blue cones, green cones then both!

Blue cone round

25 plank jacks
20 merkins
20 Star sits
25 LBS
15 monkey humpers

Green cone round

5 burpees
5 jump squats
5 jumping lunges
5 bomb jacks
5 polo ohnos

MARY: none
ANNOUNCEMENTS: Rooster, Jaegar
COT:

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Sir Topham Hat Ran and Then Ran Away

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WARMUP: Some stretched
THE THANG: We ran
MARY: Some stretched
ANNOUNCEMENTS: There were some
COT: It happened

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Glorious Gloom at the GC

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WARMUP: Mosey behind Red Bowl to stink central for a COP: SquatS, IWs, Mtn. Climbers, LBCs, SSHs. All IC and interrupted by a burpee ladder, 5 down to 1.
THE THANG: head to the hill behind Express Oil change. Count adds to 10, started with 1 Big Boyat the bottom & 9 Bombjacks at the top. Omaha after 5 rounds as traffic was getting heavy. Head behind the Oil Change garage for a partner Dora. Derkins, Dips & Step ups. Finish up with a crowd pleaser, “Tote The Rock”. 1 pax runs around O’Reilly’s carrying a Cindy while Pax do the exercise listed on the sheet. Round 1 was Kraken Burpees and it went downhill from there.

MARY: No time
ANNOUNCEMENTS: Another Blood Drive (god bless @3D, he’s a marketing genius), D2D fundraiser
COT:Prayers for various family members.

I’m off and amazed how nervous and sleepless I am the night before a Q. Must be because it’s an important role to play. We all wanna do a good job for the Pax that show up. Always an honor to lead.
“The” Shortest of All Sales.

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Wait..what?!?

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WARMUP: @Double D kicked us off with a disclaimer and quick mosey around the parking lot before we circled up to do a handful of warmup-y type exercises…I would list them out, but can’t recall exactly what we did as (unbeknownst to most of the PAX) I was more concerned with concealing the speaker I was carrying for my portion of the Q.  Kudos to @Pusher for noticing. I do, however, recall the group providing the 5 core principles of F3 as we had an FNG EHd by @OldBay

THE THANG: After warmups, @Double D mentioned the theme for the day, which was Adaptability and Agility and then handed off his Q to YHC.  I proceed to expand upon Adaptability and Agility and the need as leaders to be both Adaptable and Agile as there is always something that comes at us unexpectedly.  We then proceeded to mosey to the Lowe’s parking lot where we circled up for 15 mins of EMOM (every minute on the minute) of the following exercises:
1 burpee
2 lunges each leg
3 merkins
4 low squats
5 SSH

*Music started off on AC/DC radio and switched halfway through to 90s Hip Hop to accommodate @Pusher’s musical preference.

The PAX then mosey’d to the top of the hill by the gas station for a few plank jacks before moseying back down to the lot for what started out as a quick broga session that didn’t feel right due to the 90s Hip Hop, which was adapted to a 16-PAX circle of PAX-led mary.

MARY:
ANNOUNCEMENTS: D2DB tomorrow, D2D Relay in 3 weeks, read your newsletter
COT: what’s shared in COT, stays in COT!

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Make Wednesday Matter

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THE THANG: we ran to WEP, out the trail in backside to Harris, right turn on Jackson back to 160 and back home. some added distance. all got better!
COT: yes!

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Pink Mangoes and Root Beers Dum Dum Pops

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2 went on a run.
2 brought extra weight to the bootcamp.
Being a moderate, I gave it everything I had to match to intensity of those who showed.

Warm up:
ran to the top of “the” hill and alternated types of exercises: standing, on your 6, standing, plank. Various exercises, 3 times, count about 10-15.
Back down the hill and a few monkey humpers for our friends from Minnow Pond.
The main event:
5
5-10
5-10-15
5-10-15-20
5-10-15-20-25
5-10-15-20-25-30
different exercises with a run in between, utilizing the stairs, all the stairs.
Again, a few monkey humpers for our friends from Minnow Pond.
One round of Assassin suicides (repeat instructions to Bandcamp as needed).
back near COT for the crowd favorite Mahktar N’Diayes
Finish up with Jack Webb, very near a full JW
Various exercises through out included:
imp walker, hillbilly walker, toy soldier, freddie mercury, gas pumpers, LL Squat, side squat, jump squat, travolta, merkins, SSH, flying squirrels, shoulder taps, crunches, O/H claps, BB sits.
Thanks to DOJO for the nod and all of those who participated at 80% or more.

Looks like we made it,
Barry Manilow

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