Tag: Short Sale

Change is the Game

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WARMUP: Cold morning required a warm up session for the Q so the rest of the pax got the same
THE THANG: Mosey to basketball court on far side of school. Stopped on way at picnic tables for some step-ups and dips (3 rounds). The routine at the court involved 2 laps of yogging followed by a round of 3 core exercises followed by one set of suicides. We rinsed and repeated for a total of 3 full cycles of this routine. Then moseyed back to launch.
MARY: She joined throughout
ANNOUNCEMENTS: Break the Dam, trash pickup
COT: Some quick departures shrunk the COT crowd. We identified Honky Tonk and Sugar Bug as Ballroom regulars we hadn’t seen recently. One pax committed to reach out to each for a check in.

Throughout the Thang, pax traded experience regarding how change has impacted their life and whether they felt the rate of life changes was accelerating as they age or slowing. General agreement was that the volume and rate of change GROWS as we age. A comment was made about the rate of change vs EXPECTATIONS. Q Source says we prepare for what’s expected so that we’re in the best position possible to respond for the inevitable times when unexpected change will come our way.

My experience and study on life change indicates we go through many cycles and each one reflects three stages: an ending to the current reality, an uncomfortable in between period, then a new beginning. Moving past the “ending” that is really the start of change often requires a “letting go”….maybe even a grieving period. What do you need to let go of so you can move forward?

Grateful to Bass for the Q invite and the very timely reminder at Flight Plan Mon morning. Also grateful for the covey of Respectable HIM who posted to help sharpen me. May God continue to bless The Fort!

#KeepPosting

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Because Miyagi gave me an unfriendly reminder

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WARMUP: We did
THE THANG:
– Go to the rocks
– 1st phase:
– EMOM – 10/10/10 (15?) – curls, OHP, Bent over rows
– 2nd phase:
– 11s – Manmakers (leave the rock), jump squats – the run is to the cigar lounge and back (touch the wall)
– 3rd phase:
– Abs Dora – run the triangle
– 100 LBC, 200 DLL, 300 flutters
– We modified this one for time…
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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Apple fritter

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WARMUP: None
Announcements: None
Mary: None

Route was down Munn Rd to Harris St to Corner Donuts (have you tried?) and back.

No one brought me anything back from Corner Donuts.

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No Stone Unturned

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WARMUP: SSH, Mtn. Climbers, Imperial and Hillbilly Walkers, MNC & Squats
THE THANG: mosey to parking lot up by the Soccer Field. Burpee Broad Jump over 2 parking spaces, do 2 squats, jump 3 more spaces, do 3 squats, then 4/4 and 5/5. Next round: Bear Crawl and Merkins. Then Lunge Walk with Am, Hammers. Ended with some sprints.
Mosey to playground for some Dora partner work. Partner 1 runs while Partner 2 does swing crunches. 50 of those. Next round 100 Squats then 200 Step Ups.
Head to the stage for some wall sits & Flying Squirrels. Finished it off with Airborne’s Hip Series. Crowd Pleaser.

MARY: no time. Next time Mary
ANNOUNCEMENTS: Break The Dam run and the Cannoli Run.
COT: went around the horn and prayed for healing, patience. Praise for the fellowship
Thanks Minuteman for the spot.

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Minnow Party

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Lots of people showed up, unfortunately they got me on Q. Original plan was to run with merkins to Riverview elementary school, but with so many pax I decided to stay local. Plan was to run around town with Jack Webb. We began with five merkins and twenty overhead claps. Twelve stops around town increasing the rep counts by one and four respectively. Added some additional exercises (Squats, lunges, calf raises) while we waited for the six to arrive.
Total count: 126 merkins, 504 overhead claps.
we had time for a pairing sprint up the Massey hill.

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Stroll in the Park

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WARMUP: Mosey to pharmacy parking lot.
Imperial Walkerx10, Hillbilly Walker x10, Windmill x10, Cherry Picker x10, Plank: HoneyMooner and Down Dog. MTN climber x15, Peter Parker x15 and Parker Peter x15.
THE THANG: Mosey to WE parking lot and do Cocaine Bear Crawl done lot and Lieutenant Dans back.
Accumulator: 1 burpee, 2 Squats, 3 LBC (change squat to lunge and LBC to Hello Dolly). At each bench add 1 burpee, 2 squats and 3 LBC to 11 burpees.
MARY: In the workout
ANNOUNCEMENTS: Yes
COT: Yes

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The problem we didn’t know we had

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WARMUP: oyo
THE THANG: route to WEP (4.4mi)

L on munn
L on Harris
L on ardrey
L on N White
L on Jackson
R on harris
R on munn
Back to COT

MARY: no
ANNOUNCEMENTS:
Minnow pond tomorrow am
Bethel tomorrow pm
8blocker+one word Sat am
Break the dam 1/31

COT: praise medical recoveries, F3
Prayers: Matteo preparing for brain surgery, aging parents and grandparents, 2025 reflections and 2026 optimism.

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Barry Manilow is not just a F3 name

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WARMUP: mosey around park while doing SSH, windmill, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, merkins
THE THANG: start off in the parking lot by the fields – from one end to the other, bear crawl, and stop at every 3rd line to do 5 merkins. Once we got to the other side, lunge walk back, and stop at every 3rd line to do 5 squats. Using the parking lot running back and forth we did karaoke, run, nur, toy soilders, butt kicks, and high knees. Mosey to parking lot (stopping along the way for plank to keep pax together) by dog kennel for a Dora – 100 imperial walkers, 150 LBCs, and 200 flutters. Mosey back to flag.
MARY: plank and stretching
ANNOUNCEMENTS: read newsletter
COT: prayers and praises

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