Tag: Sugar Daddy

Punishment for missing free throws

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WARMUP: the 0445 pre-run

THE THANG:
Shuttle runs
Using the rows in the parking lot (~20m apart) numbered 0-5, starting at 0, shuttle run to 1, return to 0. Run to 2, back to 0, etc until Pax got to 5, then start over from 1.

First 3 rounds (1 round being shuttle run through 1-5)
Burpees everytime you came back to 0. The number of burpees were equal to the number of the row you ran to.

Second 3 rounds were jump squats following the same rules as the burpees but by a factor of 4.

Last 3 rounds were 4 SC mountain climbers x the number of the row you ran to.
Those that finished before 6, did shuttle runs with no exercises.

Every 3 rounds was just over 1 mile.

MARY:
ANNOUNCEMENTS:
COT:

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Sweet Home Alabama

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WARMUP: none
THE THANG: run the Alabama loop
ANNOUNCEMENTS: jaeger, some bbq thing
COT: prayers praises etc.

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Pain but No Rain

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Disclaimer was given.

Mosey to Brayden for loops with 10 Merkins and 10 Squats at the pool.

Total Milage 4-4.5

Prayers for : Karen(Sugar Daddy relative) and her battle with Cancer, marriages, health of 2.0s and clarity of Gods plan.

Great work was done by all

-Yard Sale

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Mentorship Has Its Privileges

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WARMUP: COP – SSH, Mtn climbers, Peter Parker, Parker peter, inperial Walker, Merkin

THE THANG:
Grab partner and discuss a non-F3 mentor who helped you in life while doing partner leg throws

Different partner, now discuss non-F3 man you helped mentor in life while doing partner planks/merkins/shoulder taps

Different partner, now discuss missed opportunity to share a mentor relationship with another man in your past

hand off to Long Duck

Series of exercises marked in parking spaces. each pax chooses a space, completes exercise, runs 1 lap, then moves to next space/exercise and repeats the cycle.

Run home

ANNOUNCEMENTS: Long Duck is The Fort’s Whetstone Q. Don’t be confused by the lexicon…Whetstone=Mentorship. it’s that simple. Long Duck shared his experiences (which are vast considering his long service as a sponsor in AA). Tap this HIM to learn more about starting or improving in the area of Mentorship.

COT: Prayers for Slash’s dad and Escargot’s son and Long Duck’s friend Tyler struggling with drug addiction.

thank you Shower Curtain for the opportunity to lead the pax!

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Door Dash Monday

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WARMUP: Run behind Earth Fare out past bank into Brayden around back to parking lot by the pool and muster.

THE THANG: 10 Hand release merkins OYO + 10 Shouldwr taps IC

Then we sprinted up to Inizios and onto several other establishments along 160, stopping each time for 10 merkins of varying flavors and some abs. last sprint was to HT lot. pax moseyed back home with some extra running and Mary to wrap up. Great push by all!
ANNOUNCEMENTS: D2DB slated for Sat and will have outstanding 2nd F so be there!
COT: Words on Whetstone from Olaf + prayers.

Life is full of sprints, some long and some short and some of unknown duration or finish lines. We do this crazy stuff in the Gloom to prepare ourselves. Now you know you’re prepared when the next sprint arrives in your life.

Thanks to Badlands for the invite!

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Riggs is gonna have to help Murtaugh off the pot…

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WARMUP: mosey to Lowes for
20 SSH
10 Windmill
10 Cherry Picker
10 Merkins
THE THANG:
11s running from the road to the front of Lowes. Start at one BBSU and 10 Leg Lifts (whatever they’re called)
Give the PAX a 10 count and change things up with…
21s?! running half the distance. Starting with one calf raise in squat position, and 20 squats
Upon completion we did some 10 counts in downward dog position to stretch our calves
Mosey back to COT and partner up for 3 minutes of Roshamburpees!
ANNOUNCEMENTS: D2D and the Jeager
COT: Prayers of thanks and prayers for the lost

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deck of discipline

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WARMUP:
Mosey toward far lot near Dave Gibson including dynamic warmup – toy soldiers, high knees, butt kickers

circled up for IC exercises (10-15 reps) each:
SSH, WMs, IWs, OH claps, MNCs, plank w/yoga stretches, Merkins, Mtn Climbers

Mosey to back near basketball hoops

THE THANG:

Part 1)
Deck of Cards:
Spades: Bomb Jacks
Clubs: Al Gore MNCs
Hearts: Superman Claps (think OH claps while laying on stomach doing superman)
Diamonds: Diamond Merkins
Jokers: 10 Burpees

stopped with 15 minutes left (about 2/3 of deck)

Part 2)
Core Corners:
Using approximately a full basketball court, bear crawl long ends, lunge walk short ends while stopping for IC core exercises at each corner (LBCs, flutters, AHs, box cutters, Freddie’s, shoulder taps, mtn climbers)

MARY: Mosey back to CoT

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Are you a Lizard Bullfrog or Leach 🤷🏻‍♂️

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WARMUP: Cornerstone prayed us in
THE THANG:
We discussed F3: Groups
Organizations
Communities
Teams

Lizards
Bullfrogs
Leaches

Where are we leading in each of these groups

Most influential is in our HOME TEAM

MARY:
ANNOUNCEMENTS:
COT:
Cyclops prayed us out!

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