WARMUP: no
THE THANG: running
MARY: no
ANNOUNCEMENTS: no
COT: pre
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Tag: Tiller
2 stations in the mist
WARMUP: SSHs, Cherry Pickers, Merkins, Windmills, Chatter.
THE THANG:
– mosey round to find cover
– 2 alternating stations with pyramid format at each of 10,20,30,20,10 and mosey in between each station
– Station 1:
– 10 burpees
– 20 merkins
– 30 squats
– 20 shoulder taps
– 10 CDDs
– Station 2:
– 10 big boys
– 20 leg lifts
– 30 flutters
– 20 LBCs
– 10 Freddy Mercurys
MARY: Didn’t show
ANNOUNCEMENTS: Lots going on. Trash pickup. Christmas party. 4k run for CRI. Comedy night at Sweetwaters coming with proceeds going to CRI (see <@U01FDRQSQG3>). Pizza social at Emilios next Thurs (<@U061P7HUFRR> buying first couple pies!). Next Bethel shelter will be first Thurs in Dec.
COT: We all learned that teenagers throw away silverware/utensils. I’m baffled and scared. Many family related things on our hearts; support each other through these holidays!
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Trails and roads
- QIC: Vuvuzela
- When: 11/07/2024
- Pax: Cornerstone, Sofrito, Sprocket, Tiller, Vuvuzela
- Posted In: Soul to Sole
WARMUP: N/A
THE THANG: go towards to Kingsley trail at ASG. Go back out at the horse barn entrance, take 160 back to Kingsley. Make a few stops along the way for squats, lunges, and Al Gores. 3 miles total.
MARY:
ANNOUNCEMENTS:
COT:
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#Powered By BBQ & Bourbon
WARMUP: premature Name O Rama
THE THANG: Pick your distance
MARY: F3 is for Men Only
ANNOUNCEMENTS: Read your newsletter
COT:
12 Runners, 1 Rucker (YHC). Hey Kids: Stay In School and, next year, don’t volunteer to Q the morning after the BBQ & Bourbon fundraiser
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Sea Biscuit…False Endex
- QIC: Maximus
- When: 11/05/2024
- Pax: JCruise, Ltrain, Maximus, sirtophamhat, Tiller, Time Machine, Vuvuzela
- Posted In: seabiscuit
WARMUP: Nope…got to run.
THE THANG: L/T and onto N. Doby’s. L/T White Grove then R/T White Bridge. L/T Nims Lake and run to the gravel then turn around and take the same path back to COT.
However, this was a false ENDEX as we ran past the COT site to then make a L/T onto Doby’s Bridge. L/T Dudley and turn around at Red Forest Way. All told, we got 5+mi.
MARY: Nope…we ran.
ANNOUNCEMENTS: Bethel, BBQ fundraiser, Christmas Party signup needed, Thanksgiving convergence and more.
COT: Indeed. 5th Core Principle.
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Richard Simmons
- QIC: Barry Manilow
- When: 11/01/2024
- Pax: Assassin, Barry Manilow, Boogie Nights, Hominy, Kaiser, Pusher, Rebound, Tesh, The Mule, Tiller, Twister, Vuvuzela, Wooden Leg
- Posted In: The Hive
WARMUP: imperial walker, LBC, squat, travolta, hillbilly walker, plank stuff, stationary toy soldier, dying cockroach, SSH
THE THANG:
12 stations: curls, goblet squats, BB sits w/ bell up, swing, clean and press L/R, around the world, figure 8, russian twist, flutter w/ bell high, OH pre L/R, bentover row L/R, 2 hand OH press/2 hand clean press
alternation transit between station:
w bell … bear crawl, bell OH, lunge
run around lights, about 150 yards after every station
MARY: windmill x 10
ANNOUNCEMENTS: yes
COT: yes
Appreciate the opportunity to lead the youngsters
Looks like we made it,
Barry Manilow
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Halloween House Party
WARMUP: Mosey to the back lot
Side Straddle Hop x 25
Windmills x Most ever done
Cherry Pickers x 10
Moroccan Night clubs x 10
Merkins x 10
THE THANG:
High knees
Lunges
Nur
sprints x 3
Karaoke
The Pax pulled exercises from the bucket :
31 Monkey Humpers
31 Squats
31 Merkins
31 Burpees (twice, who would put 2 of those in there?)
Big sprint suicide style
31 Carolina dry docks
31 Flutter Kicks
MARY: Smidge of planks
ANNOUNCEMENTS: Bourbon night, Bethel, Christmas Party
COT: Men laid it out there so we can help shoulder the burden
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Bushwood
- QIC: Tiller
- When: 10/30/2024
- Pax: Hominy, Liberty Bibberty, Sprocket, Tiller, Time Machine
- Posted In: Bushwood
Bushwood
WARMUP: streches, yoga, and Merkins, moroccan nightclub, side, straddle hop
THE THANG:
<@U063F72E8M9> was on Q, working hard on F3 motto, called on people during workouts to say motto out loud.
<@U061P7HUFRR> let out a big “sigh”about his turn to push the tire :wheel: up the hill.
<@U07LMG5PDQU> was the first to step up and take on the tire :wheel: push with a Merkin up the hill. (Nice job)
<@U038GMXLKFC> showed everyone how to take on the BIG boy tire! Crushed the workout! (Proud of you)
<@U05K5D10AG6> stepped up and assisted with keep people in motion during Big boy tire roll. ( Thanks! )
MARY:
ANNOUNCEMENTS: read slack
COT: Tiller lead us out with prayer, family, friends and people of WNC
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Mac attack
- QIC: MacGyver
- When: 10/29/2024
- Pax: Badlands, Dojo, macgyver, Tiller, Time Machine, Vuvuzela
- Posted In: seabiscuit
WARMUP: Ran out of parking lot
THE THANG: looped to Banks Trail and back
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Consistency and Contentment at Lazarus
WARMUP:
Run to the movie theater parking lot
With lots of mumblechatter in the background…
SSH x 30
Windmills x 10
IW x 15
Merkins x 10
Mtn Climbers x 20
Low slow x 15
Dirty McDeuce
WAM x 12
Lunges x 12
Big Boy x 12
Run a lap
8 Count burpees x 12
Squats x 12
LBCs x 12
Discussion on contentment – see Q Source reference
Handoff to Maximus
Wall Work
Derkins
Wall Sits
Split leg lunges
Run to parking lot
Bear crawl to each of 7 islands with 5 Mike Tysons in between
Discussion on Consistency – see Q Source for details
Run back to start
Nur to 3 islands
Back to COT
Mary
ANNOUNCEMENTS:
See Newsletter – pour into something
COT:
You had to be there!
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