Tag: SouptoNuts

Humid hills

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WARMUP: mosey over to bank, SSH, windmills, up/down dog with J-Lo’s, then mosey across 160 through Brayden to the bottom of the hill on Brayden Parkway. Did more SSH, merkins and some produce pickers waiting for the 6 to arrive.
THE THANG:
Run up the hill
First 3rd at easy pace, next 3rd pick up to 10k pace and last 3rd AYG
Coming down the hill do 20 merkins at the 1st street (on RT), 20 squats at next street and 20 Freddie Mercuries (double count) at bottom.
Rinse and Repeat until 0559…then head to COT

ANNOUNCEMENTS: Blood drive, HIM camp, July 4th convergence, read newsletter
COT:prayers and praises

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Konvergence for Kenya

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We converged on 6/10 to with a special weinke designed by the PAX of F3 Nairobi (but “may” have been augmented by Poppins…)
Weinke

Warm up
Various, but highlight was 150 SSH in sets of 50. #CrowdPleaser

Groups of 5
Indian Run
5 burpees by the guys at the back

Dora on the football practice field
50 burpees – bear crawl
200 merkins – bear crawl
200 squats – lunge walk
300 4-count mountain climbers – frog leap a partner

Lots of bat flipping on the 4-count of the mountain climbers and the frog leaping

The guys in Kenya average a 5 mile transit to and from the AO, so a group of PAX dutifully pre-ran and post-ran 5 miles after the beatdown. YHC took a bit of flack, because it was me that spitballed that idea and then did not pre or post run. I did bring my 2.0 to the workout to try to cover the fact that I wouldn’t be running extra, but to no avail. Badlands 100% called me out.

Welcome FNGs
– Dungeon Master
– V-neck

Pre-runners:
– Badlands, Poppins, Rolloff, Maximus, Funhouse, Sasquatch, Cyclops, Beaker
– rucking: Sprocket, NakedandAfraid
Post-run:
– Badlands, Poppins, Rolloff, Maximus, Funhouse
All running
– Gears

The plan was to raise $$ to purchase a vehicle for transportation of Nairobi PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.

As of this backblast, we raised $2620. I have no idea when you’re reading this, but you could possibly still contribute and Poppins may still have T-Shirts in the back of his vehicle: https://www.gofundme.com/f/help-our-kenyan-f3-brothers?member=26869695&sharetype=teams

Announcements:
Q-School Wednesday 6/14 at Bushwood
The Fort Retreat 8/11-8/13 (Register now!)
https://criout.regfox.com/f3-him-camp

Safari (F3 Nairobi Nantan) facetimed in at the end to offer up a prayer closing out COT.

This backblast respectfully submitted by Band Camp

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Are we there yet?

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WARMUP: long Mosey to pull up bars
THE THANG: Two Stations
S1: pull ups, diamond merks, SSH, Carolina dry socks
Lap
S2: monkey bumpers, lunges, squats, calf
Raises

MARY: yes! Peer led and some painful ones including protractor and boat/canoe/flutters routine by ChangeOrder

ANNOUNCEMENTS: Kenya convergence at FMHS
COT:

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Gardenia The Valuables

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Ran to Gardenia

Stopped along the way for merkins/squats to keep folks together

Hit Savona Trace to keep it real

At Gardenia did 5 HR merkins
Ran the Gardenia cul-du-sac: 6 burpees
Ran to the top of Gardenia: 1 bomb jack
Rinse and repeat: 5 burpees/2 bomb jacks
(Still 5 HR merkins in the middle)

Barely had time to make it back. Some may say YHC didn’t make it back by 0600, others may say that we were way early on Central time.

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OG, Old School Smoker at WEP

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WARMUP:
Run around WEP path with stops for warm-up exercises:
SSH
Windmills
Mountain Climbers
Hillbilly Walkers
Peter Parkers
Freddy Mercurys

THE THANG:
OldBay on Q:
Ladder on far-side hill
– Imperial Walkers (1 at bottom) : Burpees (7 at top)

Run down to amphitheater stage
Partner Up for Dora – One partner run from amphitheater up path, then back and climb front of stage.
– 100 Merkins
– 200 LBCs
– 300 Squats

Handoff to ChickenHawk for 2nd half
Mosey to wall on far side of Springs building and partner.
– one partner does chin-ups on wall while other runs. Flapjack until 50 chin-ups done between partners.
– repeat with balls-to-the-wall (up, down, merkin)

Mosey to another wall. Pass coupon while pax take turns doing bear crawls.

Mosey back to COT for a bit of Mary.

MARY:
Pax choice:
– American hammers
– Rosaledas
– Flutters (100, called by Walker)
– may have been more exercise, but I blacked out during the Flutters.

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No Burpee’s

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WARMUP: Mosey behind apartments.
25 ea. – SSH
15 ea. – Windmills
15 ea. – Goofballs
15 ea. – Imperial Walkers
THE THANG:
The Pendulum: 25/20/15/10/5
10 Bombjacks in the middle:
Run to stop sign at the top of the hill.
25 Merkins
Run to middle (10 Bombjacks)
Run to firestation
25 Plankjacks
repeat and count down by 5…….20/15/10/5
Mosey to tire Express Oil wall
25 step ups
25 dips
25 erkins
25 squats
MARY: some
ANNOUNCEMENTS:
COT:

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Tinder Box of Pain

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WARMUP: SSH, Morrocon NC, Imperial Walkers, Windmills, Strawberry Pickers
THE THANG:
Round 1- Bear Crawl Every 10 Yards then when reached the 50 yard line Run Back
Round 2- Lunges Every 10 Yards then when reached the 50 yard line Nur Back
Round 3- Crab Walk Every 10 Yards then when reached the 50 yard line Mosey Back
Exercises at every 10 yards with the yard number as the reps during each Round- 10= Burpees, 20= Shoulder Taps, 30= Squats, 40= Peter Parkers, 50= LBCs
Dora= 100 Merkins, 200 Mountain Climbers, 300 Plank Jacks; Timer was running one lap around the loop.
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Bushwood or Bust….

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WARMUP: SSH. Cherry Pickers, Merks, Rebel Merks, Diamond Merks, Imperial Walkers, Nightclubs, Squats, Honey Mooner, Downward Doggie, Windmills, Mosey…
THE THANG: Keep it simple: Mini – Ladder – start at 5 reps w each rung in ladder adding one rep ( 6, 7, 8, and 9) 5 Bomb Jax, 6 Diamond Merks, 7 Big Boys, 8 Donkey Kicks, 9 Seal Jax!
Next up – some 11s ( that Bass couldn’t wait to get started )
We started top of the hill with Bobby Hurleys then moseying down around the bend and up the Hill to a spot so close to the starting point ( other side of road) and knocked out Plank Jax to keep the math working…
Called an audible half way thru to assist with the hill climbs and descents- finished out the 11s on a flatter area of the entrance. Almost infringed on the Minnow Pond parameters ( but who was measuring the total ground covered??)

MARY: 4 mins of Mary completed with a solid use of Heels to Heaven by Gemini who challenged the Pax up to a 15 count ….when the mumblechatter began after passing the standard 10 count! Nice work by all!
ANNOUNCEMENTS: Yes!!
COT: Prayers for Geraldine who was being comforted at Hospice ( prayers for Slash and family), Family ( teenagers for ChickHawk), health and fellowship as we head into Summer.

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Grinder Pivot

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WARMUP: Joined Tomahawk for a Grinder led exercise.
THE THANG: Accepted invite from Grinder to complete 1 round of carrying ridiculously heavy items and made Q decision to peel team away while we could still move.

Moseyed HIMS to River Trail Elementary sports fields for Dora the Explorer. 200 Big boys, Merkens, Sumo Squats w bear claws and running as MOT.
Moseyed to bottom of hill back to COT. Ran to every light pole totaling 7 with 10 merkins at every pole. Go back and drop a light pole. Mosey back to COT.
MARY: no time
ANNOUNCEMENTS: Bethel Men’s Shelter. 2 Murph options.
COT: travel, kids growing up, kids summer safety.

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