Tag: Wegmans

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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Flight Plan

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14 at Flight Plan ran the Baxter loops. Nice work.

Burpees for BBQ is this Saturday. Clown car plans are being made. Wegmans has details.

Praises for great weekend reports, some visited moms with their siblings. Great fellowship opportunities.

Prayers for job searches, kids decisions.

Interested in Qing at Flight Plan? Shoot me a dm.

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Litter pick up – Community Svc

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March 18th is tentatively set as our first pick-up for the US21 adopt-a-Highway litter pickup! We will have 4 opportunities in 2023. Once a quarter is the plan.  All supplies provided ( bags, gloves, safety vests, pick up sticks, eye-wear, and fellowship) All that remains is YOU.
Plan for about 1 hour and 30 mins – 2 hours maximum. We will meet at the Harris street park around 7:45am.
We will walk up the hill to US21 and split up into 2 groups.  One group will head north to the Peachstand and back and the other group will head south to Sutton Rd and back.  (1 mile each direction)

We could use 10-12 guys to keep this an efficient and timely process. 2.0s and Ms are welcome as well as anyone who would like to participate in our community svc event.

Thank you to all who participated in 2022. Looking forward to seeing new faces as well as the HIM who assisted last year.

US 21 from the Peachstand south to Sutton Rd ( Circle K – gas station) is the road that we adopted!!

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Sweet Home Alabama

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WARMUP: none
THE THANG: run the Alabama loop
ANNOUNCEMENTS: jaeger, some bbq thing
COT: prayers praises etc.

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Seneca’s 4 lessons

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WARMUP: Bank parking lot – windmills, imperial and hillbilly walkers, 5 burpees, low slow squats with Moroccan night clubs while holding the squat, side straddle hops

THE THANG: 4 stations – 4 lessons
Station 1 – Partner Dora – 50 hello dollys and 100 4-count flutters

Lesson 1 – Associate only with those who improve you.

Station 2 – 7’s on the hill of WEP parking lot – H/R merkins at the bottom, squats at the top

Lesson 2 – Value your time more than your possessions.

Station 3 – The wall parking lot – 4 corners nurring or side shuffling between stations.
10 merkins, 20 LBCs, 10 diamonds, 20 box cutters – repeated the loop twice, b it bclock expired on the second loop.

Lesson 3 – we suffer more in imagination than reality

Station 4 – Parking Lot on the top of the hill across from COT. Fitting that a train whistle blew when we started this one.

7 minutes of burpees with breaks in between
13 – minute 1
12 – minute 2
11 – minute 3
10 – minute 4
9 – minute 5
8 – minute 6
7 – minute 7

Lesson 4 – The greatest remedy for anger is delay.

Mosey down the hill to COT.

MARY: no time – too busy finishing burpees

ANNOUNCEMENTS: took place

COT: Core principle #5 was executed

Thanks for the call out, Kermit.

Gratefully,
👁

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NASCAR Loops at Block Party

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WARMUP: Run up to Hardee’s for Jump Squats, Wind Mills, Merkins, Mountain Climbers, 5 Burpees.
THE THANG: Run down Tom Hall, L/T Unity, L/T Elliott, L/T Springs, back to Hardees for 10 Burpees, 20 Flutters, 30 Mountain Climbers.
Run down Main Street, L/T Academy, L/T Forrest, L/T Confederate, L/T Withers, run to the lot at the bottom of the hill for 10 Burpees, 20 Merkins and Bear Crawl the length of the parking lot.
Run up Williamson, L/T Patterson, L/T Academy, back to the same lot for 10 Burpees, 20 Dips and 30 American Hammers.
Run to the bottom of Massey across from COT. Run to the lot at the top of the hill for 20 Hand-Release Merkins & 30 Mountain Climbers. Run down the hill, back up the hill then back down to COT.
MARY: Done.
ANNOUNCEMENTS: Spoken.
COT: Completed the 5th Core Principle.

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