Tag: Warning Track

The Murph 2024

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1 mile run
100 pull-ups
200 Merkins
300 squats
1 mile run

It’s more than a workout

We get to because they did.

God bless you all. Keep pushing and never forget.

:facepunch: :facepunch: :facepunch:

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To the Fort and Back

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WARMUP: none
THE THANG: 3,4,and 5 mile option. 2 miles to Hobos and back, 3 miles to Poppy Seed and back, 5 miles with a loop around Academy.
Trail runners and ruckers participated too
MARY: none
ANNOUNCEMENTS: newsletter
COT:

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Abs, Abs and more abs

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WARMUP: Windmills, Cherry pickers, SSH then mosey

THE THANG: 20 reps, 5 exercises: leg lifts, LBC’s, Big Boys, Flutters, heals to heaven, 1 lap after completion, 3 rounds total

Message on Q source topic of Missionality: getting out of the comfort zone and taking risk! Work in progress on the word familiarity! Mosey after message

20 Dips, lunge walk, 20 Merkins, bear crawl, 20 SSH’s, high knees, repeat 3 rounds. Same mode of transportation but last round was 20 Derkins, 20 squats, 20 mountain climbers

MARY: 5 burpees, box cutters, Freddy mercuries

ANNOUNCEMENTS: blood drive today

COT: prayer or praise from everyone

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Shoulder exhaustion-complete

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WARMUP: Mosey-warm-up 51 SSH
THE THANG: Max shoulder reps 2:00 x2 each Merkins, Dips, CDD, Heels to heaven-

ending with 50 yard sprints-NUR 50 and repeat x4
MARY: out of time
ANNOUNCEMENTS: 3 events this summer
COT: mental health. alcoholism and I shared people usually do the opposite of what they need to, when depressed, they usually withdraw and isolate. They need connection with fellows.

multiple messages-

1.Listen with the intent to understand not to respond!

2.also be careful what you think about? what consumes your mind rules your life!

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“Fun Workout Playlist”

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WARMUP:
Cherry Pickers
Broga
Mosey to back lot
THE THANG:
2 separate AMRAP’s. 15 minutes a per.

50 SSH
40 Mountain Climbers
30 Plank Jacks
20 Leg Raises
10 Burpees

50 Step Ups
40 Overhead Claps
30 LBC’s
20 Dips
10 Bulgarian Split Squats

Mosey back to COT
Airborne Hip Exercises

MARY:
5 minutes of rotating exercises

ANNOUNCEMENTS:
Summer CSAUP

COT:
Trucker’s mothers health, Barkley/Boogie Nights brother, mental health

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Say it your birthday ?

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WARMUP: Did hand full of exercises and then moseyed
Hit the benches and did some dips, step ups, other stuff
Did some shuffling, karaoke and jogging
THE THANG:
Down on football field
10 exercises
Crawl bear 10 yards do 10 reps of exercise
Rinse and Repeat every 10 yard to 40yd line
Move to next exercise and do the same
It was awful and crowd pleasing
MARY: wrap up fin 3 exercises in COT
ANNOUNCEMENTS: Read Newsletter and say Happy Birthday Barkley
COT: thank you for the opportunity to provide some suck in your life
Good Afternoon Sir!

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Get your what upright?

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Qsource Topic: Live Right

WARMUP:
SSH x 20 (IC)
Windmill
Mosey to front of school

THE THANG:
7’s
Burpees & Lunges (each leg)
Use halfway point on loop to alternate exercise

Mosey to pull up bars
Stop for wall squat hold partner competition (loser 5 burpees)

AMRAP
5 – pull ups
10 – merkins
15 – squats
20 – LBC’s

Partner competition. One hangs from bar, one 6 inches. (loser 5 burpees)

Mosey back to wall for partner wall squats. Partner competition, balls to wall (5 burpees).

Mosey back to COT

MARY: Just in AMRAP

ANNOUNCEMENTS:
Bunch of stuff. Read your newsletter.

COT:
Yes sir

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Meeting Q1.12

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WARMUP: yes
THE THANG:
string of pearls
5 merkins
5 lunges each leg
5 side lunges each side

Some other work throw in

7 total decided to meet with a Q who was willing to take responsibility for the outcome including calling off the workout if lightning presented itself. Zeus’s wrath was stayed and Odin’s ravens can attest to our https://f3nation.com/q/meeting/ (7+1=8)

– reminded us that idolatry takes many forms
– refused to yield
– The Brazilian martial arts motivate
– Wonder if (not present) knows about this
– layered up with 30lbs and then a rain jacket. The jacket was probably the more uncomfortable bit
– CS Lewis was mentioned by , but favors JRR Tolkien. Both complained about their lower extremities
– opened his mouth and the rain fell in. (not present) gave those instructions ages ago

You could livestream your way through a Sunday service, and still not connect on a single salient point of your belief system because you lack proximity to those whose mere presence helps hold you accountable. Might as well listen to a podcast and call it church.

So, you work to figure out your https://f3nation.com/lexicon/, but if you’re not meeting to accelerate your faith, then are you really accelerating much at all?

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Positive Habit Transfer

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WARMUP: Mosey to school entrance
Merkins x20
Low Slow Squat x20
Imperial Walker x 25
THE THANG: Mosey to the hill at Hwy 21 Entrance
7s Merkins at the top Burpees at the bottom
Cohiba handed out a tongue lashing to a few pax for skipping last leg!
Mosey around campus
Bear Crawl, Lunge Walk, Dip Triangle x 5
Mosey over to the parking lot with yard lines
Suicide to the 50 yard line x2
100 yrd sprint to COT
MARY: Freddy Mercury x25
Flutters x20
Protractor
ANNOUNCEMENTS: Rock Hill convergence this morning (incredibly late backblast post)
COT: Make an IMPACT on your families, communities, and coworkers, by modeling positive habits!

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