Tag: Vuvuzela

Don’t wake the neighbors

Leave a comment

WARMUP: no
THE THANG: roughly 3.5 miles around Dobys bridge elementary with one pain station each lap consisting of merkins, squats, and lbcs
MARY: no
ANNOUNCEMENTS: thanksgiving convergence
COT: brothers are hurting and rarely share what’s on their heart. Lend an ear and reach out to a brother if you believe they need support

TClap |
0

Men don’t ask for (or follow) directions…

Leave a comment

WARMUP:
We did it.

THE THANG:
Mosey over to cinderblocks

Dora:
– 50 overhead presses
– 100 curls
– 150 flutters with press

10s (for 10 years of F3)
– Manmakers and Merkins

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

TClap |
0

Don’t worry too much about tomorrow.

Leave a comment

WARMUP: laid the topic talking about kids and uncertain future
THE THANG: we talked about how much we should worry about uncertain future. We came with the conclusion that we need to have faith that God is in control and he will handle what is coming for us in the future. We need to worry about today and try to enjoy everything that we have today.
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Cardiac test

Leave a comment

WARMUP: Run around Earth Fare and out to cul de sac last bank
THE THANG: Fartlek style morning with various periods of hard running intermixed with some moseys and a helping of Hand Release Merkins and Monkey Humpers. Strong push by all pax!
MARY: She came for the ride throughout and did her thing at each stop as the pax regrouped
ANNOUNCEMENTS: Xmas party, clave Boss, Thanksgiving convergence
COT: Shout out to veterans on this Veterans Day! Plus a prayer to soften men’s hearts in these challenging times and year end season.

TClap |
0

Suicides with Hill repeats and Sandbags

Leave a comment

WARMUP: SSH, Merkins, Mt Climbers
THE THANG: walk to the top of the hill at Hubert Graham way/Good Hill Rd (Walmart Hill). Wait a few seconds while farmer only picked the FNG that arrived late.
10 poles down the hill have an exercise that needed to be executed with tue sand bag. Everytime an exercise was completed, run back to the top of the hill without the sandbag and do a burpee, add an extra burpee everytme that you go back to the too of the hill. Here are the 10 exercises, most of the PAX completed at least 5 of them, some got to the 6th station.
1. 30 half moon snatch
2. 30 cleans
3. 30 good morning
4. 30 over head press
5. 30 shoulder press
6. 30 rotational lunge
7. 30 chess press
8. 30 triceps
9. 30 chest press
10. 30 over head squats
MARY: she was not there
ANNOUNCEMENTS: Christmas patty, Bourbon, Bethel, etc.
COT: welcome to FNG, prayers, Do not let politics to dictate what is best for your future, only god and your own effort can dictate your future.

TClap |
0

Sea Biscuit…False Endex

Leave a comment

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.

TClap |
0

Richard Simmons

Leave a comment

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

TClap |
0