Tag: Time Machine

A hill and sauerkraut

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WARMUP:

  • SSH / IW / WM
  • mosey to hill behind the school

THE THANG:

  • modified suicides
  • 5 stops with increasing exercise count: 10/20/30/40/50
  • exercises: squats, shoulder taps, monkey humpers, imperial walker
  • rest every 5 min: 10 burpees
  • brief broga
  • mosey back

MARY:

  • sally squads

ANNOUNCEMENTS:

  • read newsletter

COT:

  • was held
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Queen Cindy

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WARMUP: Exactly 1 4-count SSH
THE THANG: Mosey to some benches, 10 each of Irkins, Dirkins, Dips, Step ups (each leg) and squats. Mosey more to the ROTC Cindy’s grabbed one and passed around. Started off with 20 Curl-Squat-Thrust, and offset merkins mosey around lot, 20 each presses while flutter, big boys under weight and hammers. Mosey around lot. Last up “Marty Tysons” Marty Byrde idea of Mike Tyson, one limb on Cindy, Mike Tyson, pivot to another limb up. All four limbs is one round, a few of those. Put Cindy’s back, made sure the red Marine logo faced out. Moseyed to Suplex’s classroom, took his picnic bench to the yard. All blessed the table with sweat with Irkins and Dirkins then put table back. Moseyed back to benches, repeated earlier visit
MARY: 2nd 30 was discussions on our Queen and what we can do to keep our various consumptions in check.

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Q-School

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WARMUP: Disclaimer and mosey down the hill to a warmup circle with the following exercises in cadence
Windmills x 10
Cherry Pickers x 10
Imperial walkers x 10
5 burpees OYO
Hillbilly Walkers x 10
4 burpees OYO
Seal Jacks x 10
3 burpees OYO
Low slow squat x 10
hold peoples chair while doing moroccan night clubs x 10 and shoulder presses x 10 and recover
2 burpees OYO
1 burpee OYO
side straddle hops x 21 (just because)

Mosey to main event

THE THANG: 4 corners that escalated in cadence
The credo of F3 is leave no man behind but leave no man where you found him. In that spirit, pax stayed together at all four corners performing the following exercises at each corner in cadence unless otherwise specified:

Merkins
Squats
Lunges
Burpees

Corner 1 – 5 reps of each and NUR to corner 2 – burpees were OYO
Corner 2 – 10 reps of each and bear crawl to corner 3 – burpees were OYO
Corner 3 – 15 reps of each at NUR to corner 4 – Time Machine graciously asked for in cadence 6 count burpees, YHC obliged.

Corner 4 – 20 reps of each with flying squirrels OYO instead of burpees

2 10 counts, a reminder of the credo and a mosey to the light poles

Light pole 1 – 10 LBC's in cadence
Light Pole 2 – 10 Rosalitas in cadence
Light Pole 3 – 10 Hello Dollys in cadence
Light Pole 4 – Plank with salutations for a total of one minute
Light Pole 4 – 10 incline merkins in cadence

Mosey to COT for a 45 second body destroyer at Bird Cage's gracious request.

MARY: No time
ANNOUNCEMENTS: Read you newsletter. Immediate need for Bethel on 10-1.
COT: 5th Core principle
NMM: Q-school provides us the opportunity to give the PAX a look at how to lead a workout. Choosing our credo as the theme today was not accidental. This credo creates an opportunity for tremendous impact in our lives and in the communities we serve. We show up for the man next to us and benefit as a result, taking another step in becoming #thatsomebody in our homes, neighborhoods, communities and world. How are you living out that credo in your life? It starts with the 2-3 people you will influence today.

Thanks for the opportunity, Pauly D.

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We all made it back

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WARMUP: a few of us had 3 ish miles of pre-run fun to warm up, the rest of us showed up as warm as we were prepared to get
THE THANG: left the parking lot and cut through the dominion bridge neighborhood – taking the high road that avoided the hills (cuz I felt it). Took a left on whites road and followed to the waterside round about. Turned right (except @U05K5D10AG6) and headed into Waterside to the next round about , then turn around and headed into Waterside back to COT
MARY:
ANNOUNCEMENTS: sign up for bethel and the 4.01k
COT:

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2nd Annual F3 The Fort 9/11 Memorial Stair Climb

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9/11/2001 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day.

This was the 25th anniversary of that horrible day.

110 stories / floors per tower
Approx 2,071 steps in each tower
1,100 – 1,200 ft elevation gained per tower
2,753 souls from both towers perished

The football stadium bleachers at Nation Ford High School (aka Honey Badger, Ring of Fire, and Varsity), there are 6 rows (the larger two-way rows) of steps, each row with 34 steps. Going up then down each of the 6 rows gets you 204 steps, which is one round. Repeat that 10 times, or 10 rounds, +1 more row, you have 2074 steps. But we are going for elevation gain, not step count. By doing at least 14-15 rounds of NaFo steps, everyone hit the mark on elevation gained and over 2,100 steps.

Some were slick (no ruck), some wore rucks or weight vests, some had sandbags, some did a combo of all the above. We launched at 0600, and were done by 0730. Excellent work by everyone involved.

If we fail to remember significant events in our history, we are destined to eventually repeat them. NEVER FORGET.
This will be back again next year, hopefully closer to 9/11.

SYITG
-NASA

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Bert

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WARMUP: Brief tour of our 0.25mi loop
THE THANG:
50 burpees
400m run
100 merkins
400m rub
150 lunges
400m rub
200 squats
400m run
150 lunges
400m run
100 merkins
400m run
50 burpees

I believe all pax made it through at least half. Nobody got to the last burpees.

MARY:
ANNOUNCEMENTS:
COT:

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Kumquat

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WARMUP: BC led that….it involved burpees in cadence, but only after some creative running

THE THANG: Split into 3 groups, was gonna be 4, but Tesh was late. Rotated at Esso's whistle. Band Camp's job was to travel the groups in reverse and …… "encourage" full completion of the exercises

Esso had arms
Shady had core
Slash had legs

It was pretty solid. We know this because Esso could barely move his arms after doing it 3 times, Shady has a massive F3 tramp stamp from the situps, and Slash actually worked out the full duration according to all accounts

MARY: Again Band Camp called more burpees.

ANNOUNCEMENTS: Newsletter
14th year convergence at WEP on 9/29

COT: We discussed why shield lock is important. AND that it may not work the first….or second….or third time you try to form one. A man leads from his shield lock, without it I'm not going to be the leader I'm capable of being.

It's kinda like having access to outside consultants who know what's up and are tasked with being honest to you even when you don't want it.

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Old Bush

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WARMUP: Mosey with a few stops to the middle school track.

THE THANG: 100 yds of Burpee Dan. 10 Yards of lunges, 1 Burpee, 10 additional yards of lunges, 2 burpees, until you made it to the next end zone.
Partner AMRAP Work

  • First Partner Runs, the other performs exercise
  • Merkins
  • Squats
  • LBC's

Indian run back to COT

ANNOUNCEMENTS: Some
COT:

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