Mustang Mosey

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Warm Up: SSH, GM, Frankenstein’s,

The Workout: Moseyed to hills, Did 6’s, Merkins at bottom, Jump squats at top, with reverse run up hill as travel mode. To Mustang alley we went and at each red mustang a squat incrementing as we encountered them (up to 18) and 5 SSH at the black mustangs. Moseyed back to starting point.  Using agility ladder did several versions of foot work and shoulder work. 10-12 versions with 2 rounds each. 

Mary: Hello Dollys, LBC, reverse LBC, leg raises, Homer to Marge, Heel taps, Pickle pounders and plank circle passing BBall around the circle.

Announcements: Q challenge

Prayer: Pax health.

Solo Workout Getting So Low

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FNGs: None

Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daiy Pickers IC, Stretching

The Workout: Solo workout consisting of a mix of The People’s Chair, Urkins off a picnic table, Everests, and Moseying around the track.

Mary: WW1s and Low Slow Flutter

Announcements: None

T-Claps (Recognition): Popeye for swinging in from his run for COT

Prayer: Stovepipe foot and in-laws and Popeye’s father and genetic testing

Ting Circles

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PAX of 9 today at Running For The John aka R4TJ. We had a 10th HC but something kept him sidelined. YHC wanted to try some new today. We partnered up and YHC passed out a baton for each team.

We did a loop all together to warm up. Once we got back to the start, baton runner was to take off and run at a fast pace until they caught up to the partner that was to mosey until caught. YHC and Sardine got two loops in until we started getting close to our partner. Once you had off the baton, you stop and do 10 merkins and 10 air squats. YHC quickly changed the strategy bc this one wasn’t going to work. It took over a mile to catch up. So the new plan was the baton runner ran one full fast paced lap, then reversed direction back to partner then switch. Still incorporating the exercises. Most PAX got to switch 3 times each. Final lap, we all came together as a group to cool down. We got in close to 5 miles in a little over 40 mins. Then we did some stretching of the legs.

COT for announcements and prayers. YHC counted the 6th PAX to tell how they got their F3 name, how long they’ve been doing F3 and what F3 has done for them. Bleeder was the lucky candidate. YHC took us out in prayer.

Thanks for dealing with the shenanigans this morning. The stimulus was definitely met. Until next time….
BS Out!

Curling on Heroin Hill

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FNGs: NoneWarm Up: SSH IC, Good Mornings IC, Sir Fasio Arm Circles, and stretching.

The Workout: A mix of elevation gaining exercises of Murder Bunnies and Moonwalks up Heroin Hill (rocks in tow), Dips and Urkins on the guardrail at the top, something resembling Olympic shot put/curling/bocce on the way down, and Burpees and WW1s at the bottom. Some complaints were filed by some competitors alleging that the rocks were not uniform and that some competitors in the shot put had an unfair advantage. To settle the controversy, rocks were rotated among each man with a rotation of Ground Pounders, Curls Fu Du Gurls, Tris Fu Du Guys, WW3s, and Overhead Presses.

Mary: LSF IC, Homer-to-Marge IC, LBCs IC, and a 45 second chill cut plank hold

Announcements: None

T-Claps (Recognition): None

Prayer: Buttermilk upcoming ablation to relieve back issues, Ausfart’s wife is having brain surgery for a tumor, and Motor Boatin’ is still looking for work.

Discovering The Nutcracker

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FNGs: None

Warm Up: Goodmornings, Daisy Pickers, Arm Circles, Seal claps, Overhead claps.

The Workout:

Pyramid Workout. Walk up then back down.

2 burpees

4 jump squats

6 merkins

8 LBCs

10 leg raises 

12 Lunges

14 calf raises

Mosey

Mary: Stretching

 Announcements: Regional challenges

Prayer: Injured Pax and Pax Traveling

Rope Work at Purple Cobra

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FNGs: None

Warm Up: SSH IC, Daisy Pickers IC, Willie Mayes Hayes IC, Stretching

The Workout: Bearcrawls with Ascending Merkins, Lung Walks with Ascending Squats, Battle Rope Slams, Speed Rope, WW1s, Offset Merkins, Heel Raises

Mary: LSF IC, Homer to Marge IC, LBCs IC

Announcements: Q’em All Challenge and Weekly Post Tracker

T-Claps (Recognition): None

Prayer: Military, First Responder, and general PAX

Neighborhood Sweep

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  • Warm‑Up:
    Good Mornings, Frankensteins, Windmills, and Fazio Arm Circles to get everything loosened up.
  • The Thang:
    Mosey over to Crooked Bluff. For every mailbox on the right, knock out 1 merkin; every mailbox on the left, 1 squat. Reps increment and stack as we make our way toward the cul‑de‑sac.
  • At the cul‑de‑sac:
  • 20 Calf Raises
  • 20 Mountain Climbers
  • 20 Shoulder Taps
  • Rinse and repeat on the way out of the neighborhood, stopping again at a second cul‑de‑sac for the same set.
  • Next, mosey to Brushy Meadows and repeat the mailbox gauntlet all the way down to the cul‑de‑sac. After finishing there, we headed back toward Shady Greens, worked in some stretching, and moseyed back to the yard.
  • Mary:
    LBCs, Hello Dolly, and Leg Raises to close it out.
  • Announcements:
  • Q Challenge is live — step up and take a turn!
  • Prayer:
    Intentional and internal moment of reflection.

Cold Snap

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Warm‑Up

Mosey around the track, stopping periodically for:

  • Side‑Straddle Hops (SSH)
  • Good Mornings
  • Windmills
  • Squats
  • Squat Pulses

The Thang

At the wall:
Performed a modified Jack Webb, using a 1:4 ratio of 4‑count Wall Planks to Mountain Climbers.

On the tennis courts:
Broke down burpees, then used lunges or bear crawl as the mode of travel to each end line.

Round 1:

  • 5 Bobby Hurleys
  • 10 Merkins
  • 15 Squats
  • 20 Burpees

Round 2:

  • 20 Bobby Hurleys
  • 15 Merkins
  • 10 Squats
  • 5 Burpees

Mary

Closed with a mix of ab work:

  • LBCs
  • Hello Dollys
  • Toe Touches
  • Leg Raises
  • Homer‑to‑Marge
  • Chillcut with Peter Parkers

Finished with stretching.

Announcements

  • Q Challenge underway.

 

Prayer Requests

  • Banana Seat and his travels.

Braved the cold at Ground Pounder

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FNGs: none

The Workout: Lots of rock work.   Big rocks rotating each time.  2 rounds.   Then small rocks to burn it out.   Preachers Charlie and calf raises.  Then Dirkins Merkins Irkins and tricep presses.  

A little Tequila at Sunrise?

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FNGs: Nope

Warm Up: OYO

The Workout: 5.3 mile run

Mary: None

Announcements: Praise that Flatlines PT is paying off and He has had multiple pain free runs in a row!

Prayer: Prayer for Finkle’s Dad as He has been dealing with a concerning cough. 

Prayer For H1N1’s Job situation. There are some potential lay off coming up so prayers for wisdom while navigating that.