WARMUP: Lots of compliments about my Clemson hoodie especially from Assassin and Pusher. I think Backdraft wanted to punch me. JK. A little mosey after a few DIAs don’t ask. We did some dips, derkins, SSHs and various movements to get warmed up. All were warm with the hot air flying around from the mumble chatter.
THE THANG: pulled out the orange signs from the Yeti a while back. Lots of compliments on the visibility of them. NOT! 5 stations with 5 exercises at each stop. Stop 1. 25 reps – American hammers, mtn. Climbers, squats, SS hops, Rosalitas. Stop 2. 15 reps – merkins, big boy sit-ups, squats, LBCs, plank jacks. Stop 3 20 reps – monkey humpers, calf raises, sumo squats, seal jacks, weezy jeffersons. Stop 4. Reps 10 – flutters, SS hops, mtn. Climbers, American hammers, shoulder taps. Stop 5. Reps 30 – imperial walkers, Peter Parker’s, Parker peters, gas pumpers, hello dolly. Noted that @backdraft was concerned that the rep count didn’t increase as the stops progressed.
MARY: ran out of time
ANNOUNCEMENTS: D2D, newsletter.
COT: very open personal prayers shared. We will leave it at that. Good transparency. Love my F3 brothers
Tag: Twister
Pink Mangoes and Root Beers Dum Dum Pops
- QIC: Barry Manilow
- When: 2023-01-05
- Pax: Anchorman, Assassin, Band Camp, Barry Manilow, Bass-o-matic, Boss Hogg, Cakeboss, Destiny, Double D, Esso, Mark Nestel, oldbay, Pusher, Rebel, Short Sale, SugarBug, Tater, Twister
- Posted In: Footloose
2 went on a run.
2 brought extra weight to the bootcamp.
Being a moderate, I gave it everything I had to match to intensity of those who showed.
Warm up:
ran to the top of “the” hill and alternated types of exercises: standing, on your 6, standing, plank. Various exercises, 3 times, count about 10-15.
Back down the hill and a few monkey humpers for our friends from Minnow Pond.
The main event:
5
5-10
5-10-15
5-10-15-20
5-10-15-20-25
5-10-15-20-25-30
different exercises with a run in between, utilizing the stairs, all the stairs.
Again, a few monkey humpers for our friends from Minnow Pond.
One round of Assassin suicides (repeat instructions to Bandcamp as needed).
back near COT for the crowd favorite Mahktar N’Diayes
Finish up with Jack Webb, very near a full JW
Various exercises through out included:
imp walker, hillbilly walker, toy soldier, freddie mercury, gas pumpers, LL Squat, side squat, jump squat, travolta, merkins, SSH, flying squirrels, shoulder taps, crunches, O/H claps, BB sits.
Thanks to DOJO for the nod and all of those who participated at 80% or more.
Looks like we made it,
Barry Manilow
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Easy Peasy for Twister
WARMUP: Twister complaining about all the AO name changes. He’s old.
THE THANG: Run down 160 for 23 minutes, turn around.
MARY: Should recalculate to 22 minutes out and turn around.
ANNOUNCEMENTS: Q source, Dam2Damn Bar
COT: Prayers for healing and marriages.
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Deck of Burn
- QIC: Weezer
- When: 2022-12-30
- Pax: Bass-o-matic, fishstix, Mainframe, Mark Nestel, Twister, Weezer
- Posted In: Slow Burn
WARMUP: Yog & calisthenics
THE THANG: ♠️♥️♣️♦️
ANNOUNCEMENTS: D2D $, 250 & Weight loss Challenges
COT: Prayers/Praises for 2022 & what’s ahead in 2023.
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12 Days of Christmas
WARMUP: stretches; windmill praises (Pope Francis (85)), Boxer Squats (Chuck Liddell (52)), Jump Ropes Manny Pacquiao(43)), Evil Squats (Milla Jovovich (46))
Bear Crawled across the basketball courts, 20 big boy twists, bear crawl back and 20 more big boy twists
THE THANG:
1 lap around the courtyard track
2 burpees
3 big boys
4 monkey humpers
5 squats
6 flutter kicks
7 bobby hurleys
8 Mt Climbers (4ct)
9 Plank Jacks
10 SSH (4 ct)
11 Lunges
12 Merkins
MARY:
ANNOUNCEMENTS: Newsletter
COT: Prayers for family members, and travel during the holidays
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Unshuffled deck of total nonsense
WARMUP: tested the site Q to see if he would cancel and go home cause it was raining. A core principle was applied. Moseyed to cover under the awning at C.O.G.
THE THANG: Deck of cards. Took turns pulling cards and thinking of exercises and how many. Yes, that’s really what we did.
MARY: Nope.
ANNOUNCEMENTS: Read your newsletter, LEARN HOW TO SUBMIT BACKBLASTS
COT: Mental Battles and Prayers for those that need a venue such as F3.
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Coming in Hot on a cold Tuesday morning
- QIC: CakeBoss
- When: 2022-12-20
- Pax: Anchorman, Barry Manilow, Bass-o-matic, Bo Wiseman (Saw Dust), Boogie Down, Cakeboss, Cousin Eddie, JWOW, Rebel, Twister
- Posted In: The Ballroom
WARMUP: laps until Q showed up
THE THANG:
Mosey to front of school
3 rounds of 10 dips, 10 Derkins, 10 squats
Mosey towards elementary school entrance
Run to 5 light poles and perform exercises
Round 1: 10 lunges each pole
Round 2: 10 Carolina dry dock
Round 3: 5 Weezy Jefferson’s
Round 4: 10 calf raises
Round 5: 10 diamond merkins
Round 6: 10 flutters
Mosey to back of school
Partner 1 runs across bridge and back Partner 2 exercise
1) LBCs
2) Merkins
3) Sumo Squats
Wall sit
PAX bear crawl
Wall sit
PAX 5 Merkins
Indian mosey back to COT
MARY:
ANNOUNCEMENTS:
Christmas Eve Clave Boss and Convergence Saturday 0630 wheels up
Dam2Dam- look it up
COT:
Lots of prayers and praises
Enjoy the moments and don’t get fought up in the complaints
Peace Joy and Love men!!
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Hill Yeah!
- QIC: Everest
- When: 2022-12-14
- Pax: Backdraft, Barry Manilow, Boeheim, Boss Hogg, CableGuy, Cobra Kai, Corruption, Cyclops, Double D, Everest, Gekko, Mainframe, Mark Nestel, Nasa, Short Sale, Sugar Daddy, Tesla81, Twister, White Lightning
- Posted In: Clydesdales
WARMUP: the first 1/2 mile
THE THANG: 4+ miles with maybe a few hills to help prep for dam2dam
MARY: nah
ANNOUNCEMENTS: Christmas party coming up and be on the lookout for more d2d fundraisers
COT: prayers & praises
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Surprise!!! CakeBoss likes Burpees too🎂
- QIC: CakeBoss
- When: 2022-12-13
- Pax: Anchorman, Backdraft, Band Camp, Barry Manilow, Bobber, Bonsai, Boss Hogg, Cakeboss, Cousin Eddie, Cyclops, Double D, Esso, Fire Marshall Bill, Funhouse, Hemingway, Jekyll, Kaiser, Kermit, oldbay, Pusher, Rebel, Stang, Tesh, Twister, White Lightning
- Posted In: Block Party
WARMUP:
Mosey to sidewalk by Little Caesars
11s: Burpees at bottom, Dips at top wall
THE THANG:
3 stations on .70 loop
At each station perform 3 exercises then move to next round
Round 1: x3
5 burpees
10 Merkins
15 squats
Round 2: x3
5 Bombjacks
10 wide Arm Merkins
15 monkey humpers
Round 3: x3
5 Flying Squirrels
10 Diamond Merkins
15 one Leg squat
MARY: backdraft led quick exercise
ANNOUNCEMENTS:
Airborne Christmas Friday 12/16
Christmas Eve convergence
Read Newsletter
COT:
F3 and brotherhood is gift not to be take for granted
The busyness of Christmas we lose the reason of the season and that is that Sky Q sent Jesus on a rescue mission to save us from ourselves and own demise. Be grateful for his mission and love for us
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Hidden Card Tricks
- QIC: Boogie Down
- When: 2022-12-01
- Pax: Assassin, Boogie Down, Dojo, Short Sale, Tater, Twister
- Posted In: Footloose
WARMUP: Moseyed to a church parking lot, short warmup and stretch.
THE THANG: Moseyed to a sneaky hidden deck of cards on the ground for round 1. Cards were pulled. The first or second pull was for 25 burpees. The Q’s name was suddenly in sentences you don’t say in church. The burpees were done. Moseyed till another hidden deck. More cards, more exercises, more complaining “this is a moderate ya know”’. Next mosey to a set of hidden cards that were never found. Really hidden well. Moseyed to next set, then mosey back to COT.
MARY: nope
ANNOUNCEMENTS: All of them.
COT: Honorable group of men over 50 today. Amen.
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