Tag: Wegmans

“Good Ol’ Suck”

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Mosey through soccer field and around to side of school
COP
11 SSH IC
5 Windmills IC (Yeah!)
11 Merkins IC

WEINKE
Mosey to rear of school.
6 Rounds Chelsea to kick off –
5 Pull Ups, 10 Merkins, 15 Squats EMOM

Keep a perspective as you move through your life… stages of life come and go.

Mosey to front of soccer field
Pyramid Complex – 50 yd mosey in between rounds
5 Burpees
10 Big Boys
15 Merkins (Reminder – this one was zero fun)
20 Squats
25 CDD’s
A wild Olaf appeared and was tagged in by Dirty Harry at this point in the weinke.

Mosey back to bus loop.
Isometric Recovery
Low Slow Squats x 20
Hold 60 Seconds at end of last squat
Pulse 20 times

Mosey to COT
11xWWI Sit up
22xHeels to the Heavens

Prayers for Luka, Grassy Knoll, community in times of need
Praise for family, Divac’s 2.1 being born today

Announcements
Blood Drive tomorrow – hit up 3D for info

Punch List out.

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New Route FP

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WARMUP: route instructions
THE THANG: out market to Sutton turn right. Left on Richard’s Crossing then right on First street to 160 back to SBucks. Repeat or do a mini loop
MARY: not applicable
ANNOUNCEMENTS: no twister sighting for Canolli run update.

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It was the hills

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13 at Flight Plan for running. Prayers for Steele’s dad recovering from prostate surgery. Pusher’s brother-in-law for recovery. Praises that Double D’s getting another son-in-law. Twister made it back from Scotlandia.

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Wellness Check on Mr Harris – and We Love You Cable Guy!!

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WARMUP: None other than most excellent pre-run mumblechatter and then giving the route. The former warmed us up more than the latter.

THE THANG: We ran. Some faster than others but that does not matter as long as you are there. Route was L on Munn, L on Harris, take Harris to the end, L on Massey, L on 160 then take it to COT. Extra credit – old Kingsley loop.
Without EC – around 4 miles
With EC – about 4.9
Hills are in both versions.
Mr Harris can get in your head. He is a daunting hill. Just keep after it and DFQ. Get him out of your headspace to conquer him!

MARY: My Mom’s name. Love it.

ANNOUNCEMENTS: Yes there were. READ THE NEWSLETTER!!

COT: Plenty.

Special prayers towards one of our own – Cable Guy – and his family, loved ones. Today marks the one year anniversary of the way too soon passing of his much beloved son Noah. He was a great young man in many ways. We love you CG!!!

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All About the Benjamin’s Beatdown

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WARMUP: 20 SSH, 20 Nightclubs, 20 Randy’s, 20 Through The Tunnel.
THE THANG:
-Mosey from Vet Park to WEP .50.
Bear Crawls with indigenous runs through 14 bear crawlers.
On the Stage – 20 burpees, 20 big boys, 20 leg flutters right foot count, 20 squats, 20 merkins.
Run
.20 miles and rinse and repeat.

10 sets of all the above

5 sets of all the above

2 lines – squat while head of class lunges through 7 PAX in each line.

Run back to COT

MARY: flutters, LBC, planks
ANNOUNCEMENTS: Dark Helmet reviewed mission of F3. TO PLANT, GROW AND SERVE SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP.
COT: prayers for patience.

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Snarky Title!

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WARMUP: mosey to a church parking lot
Do some burpees and some dynamic warmups along with some exercises in cadence.
THE THANG: NUR up the hill to a different church parking lot. Introduce 5/10/15 of big boy sit ups, merkins and squats. Run to other places to do 5/10/15. Hit a record for most churches hit, unofficial of course.
Held AL Gore and did squats in a circle.
Introduced walk like an Egyptian.
Duck walked up Main Street with squats at light poles.
Some more running to churches for more 5/10/15
MARY: Souptonuts led us in some Mary as a warmup for next week’s VQ.
ANNOUNCEMENTS: burpees for bbq round 2. March 2nd 2024.
COT: CSPAN style.

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Fast FNG

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Shady EH’d a nice young man who’s into biking, tennis and his name is Remington, so we named him Steele. Very fast too and kept Shady in check.

Prayers for Funhouse’s mom Joan who fell and that’s a bit of a setback.

Nice running down to the river and back.

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