![]() DATE: 24AUG2023 AO: Ankle Breaker Q: -2 PAX: Crawlspace, Sloppy Joe, Cat Master, Cramer, F-stop, Rocky Top, Funky Bunch, Marty, Toll House, Iris FNGs: None COUNT: 11 CONDITIONS: Dark, 78 degrees, and muggy as a greenhouse sauna WARMUP: 20 HC side straddle hops IC Palm tree stretches 20 arm circles small, 20 large, IC Toe touches 15 Cherry pickers IC THE THANG: Mosey around Ankle Breaker (.5 miles) to stone square 1 minute stone bench dips AMRAP 1 minute merkins AMRAP 1 minute lunges AMRAP 1 minute scissor kicks, AMRAP Mosey to Veranda balcony stairs Five laps up and down stairs 10 each calf raises normal, calf raises toe out, calf raises toe in Mosey back to stone square 1 minute stone bench dips AMRAP 1 minute merkins AMRAP 1 minute lunges AMRAP Back the the balcony for five more laps and 30 more calf raises, then back to the square for, you guessed it... 1 minute stone bench dips AMRAP 1 minute merkins AMRAP 1 minute lunges AMRAP Then back to the balcony for one last set of laps and calf raises MARY: 20 Imperial walker, HC IC 15 scissor kicks, HC IC 15 cross kicks, HC IC 20 Big boi situps, IC ANNOUNCEMENTS: Discussed slack channels, notifications Talked about planning for Sep 23 family 2nd F event Need to choose venue and food Discussed possibility of creating a companion AO for Ankle Breaker on Mon-Wed for the avoidance of problematic gatherings COT: Cramer gave some good advice on keeping our concentrica aligned, making sure our 3rd F isn't dropped for our 1st F. Cat Master chimed in with some truth, too. Toll House is still struggling with that, especially with having to get up in the night for a 2.0's T1D maintenance. Iris and Sloppy Joe both have friends / relatives suffering from cancer - one is a recently married bride with a terminal diagnosis- pray for her husband to trust in Providence. Count-a-rama Name-a-rama Pledged out, then selfie Rocky Top provided some steaming hot coffeeteria Cat Master edited Marty and Cramer into the Selfie Naked Man Moleskine: This was -2's VQ, and he did a great job. We had one Pax splash merlot, many dumb jokes were told, and everyone was sweaty. T-Claps! -Toll House ![]() DATE: 22AUG2023 AO: Ankle Breaker Q: Crawlspace PAX: F-stop, Cramer, Roach, -2, Toll House, Sloppy Joe, TP, Cat Master, Marty, Rocky Top, Iris FNGs: None COUNT: 12 WARMUP: Bear Hugs x 12 IC Hill Billies x 12 IC Daisy Pickers x 12 IC Don Quixotes x 12 IC Count Off THE THANG: 1 Mile Mosey EMOM - Every 1/4 mile perform 5 min EMOM workout 1/4 - 12 Merkins x 5 2/4 - 15 Squats x 5 3/4 - 20 Mtn Climbers Hard Count x 5 1/1 - 10 Burpees x 5 MARY: No Time ANNOUNCEMENTS: - Stickers @ $2/each COT: Prayer Requests: - Sleep schedules, Cat Master’s 2.0 night terrors - Praise: Toll House started school year off with a bang smooth sailing. Hopefully it’ll stay that way. Q prayed us out then we pledged. Rocky Top provided coffeeteria for the group and had some good mumblechatter/coffeeteria time ![]() DATE:17AUG2023 AO: Ankle Breaker Q: Crawlspace PAX: -2, Cat Master, Cramer, Crawlspace, F-stop, Sloppy Joe, Toll House, TP, Rocky Top, MaBell (F3Cherokee) FNGs: None COUNT: 10 WARMUP: Cheerleaders x 12 IC Goofballs x 15 IC Willie Mays Hays x 12 IC Heavy Doodies x 12 IC Leg Stretch of Choice x 1 min Count Off Mosey Loop THE THANG: 100 Hurpees! - 5 rounds of there and backs with 10 hurpees at each end. R1 - Bear Crawl R2 - Karaoke R3 - Sprint R4 - Wojos R5 - Lunges MARY: Dr. W - 8 Count x 10 IC Good Morning Abby’s/Prisoner Getups x 10 OYO J-Lo Planks 4 count x 12 IC Australian Snow Angels x 12 IC Bay City Scissors - 8 Count x 12 IC ANNOUNCEMENTS: - Emergency Contact List on Slack Needs to be Filled - GrowRuck Savannah in October Free Spot Open. See Tollhouse for more info. COT: Prayer Requests: - Continue to pray for Toll House and sleep/scheduling mornings and nights. - School starting up so everyone’s schedule changes. - Cat Master’s son having night terrors and Cat Master’s sleep schedule/quiet time/past struggles. - MaBell’s mom is having heart issues and dad has dementia at same time so prayers for them and comfort for MaBell in this time as well as traveling. Toll House Prayed us out then we pledged. Toll House provided iced coffee for the group and had some good mumblechatter/coffeeteria time ![]() DATE: 10AUG2023 AO: Ankle Breaker Q: Toll House, Roach PAX: Marty, TP, Cat Master, Rocky Top, Iris, Negative Two, F-Stop FNGs: 1, F-Stop COUNT: 9 WARMUP: Roach Q'd the warmup Neck rolls Arm circles Palm Trees Windmills 1/2 mile mosey THE THANG: Lantern Run (based on four corners) Pax start at one street lamp, do 6 hc mountain climbers Sprint to next lamppost, do 6 squats, then next lamppost, 6 WWII sit-ups, and final lamppost, 6 burpees. Pax then sprint back to first lampost, and add 2 to each, so 8,8,8,8 - then 10, then 12, then back to 10, 8, 6. After this evolution, pax mosy to back of Veranda group building. Pax split into pairs for 100 merkins. One pax would climb stairs to the top balcony, then back down the other side while the other pax did merkins. At the bottom, the pax switched places, repeating until 100 merkins were completed. Pax mosy back to flag. MARY: Roach tagged back in to Q Mary 15 imperial walkers 15 lbcs 15 plank shoulder taps, hc 15 bicycles ANNOUNCEMENTS: Count-a-rama Name-a-rama GTE40 still taking registrations Emergency contact form on Slack F2 event being planned Went over upcoming Q schedule COT: Named FNG - Chase is videographer for a local marketing group. Options were April (from Ninja Turtles) but the Pax ended up picking F-Stop Prayer request: Toll House upcoming interview with Hunt for Wellness podcast, discipline in bedtime / morning routines Pax seeing personal purity and continued victory over temptation Pax going on vacation to Vermont Q prayed out, pax pledged out Rocky Top came through with Coffeeteria Naked Man Moleskine Cat Master talked about our need for transparency - that the COT is more than just prayer requests. We're here to hold one another up, and we need to feel free to be vulnerable in sharing our hurts, habits, and hangups, so that we can truly support one another, and in being supported, support others. Good stuff. ![]() DATE: 08AUG2023 AO: Ankle Breaker Q: Crawlspace PAX: Cat Master, Cramer, Crawlspace, FunkyBunch, Roach, Rocky Top, Toll House, TP, Negative 2, Iris FNGs: Marty COUNT: 11 WARMUP: SSH x 15 IC Big Arm Circles x 15 IC Willie Mays Hays x 15 IC Little Arm Circles x 15 IC Daisy Pickers x 15 IC Chinook x 15 IC Leg Stretch of Choice x 1 min THE THANG: Indian Run Burpees x 15 OYÓ Merkins x 15 OYO Squats x 15 OYO Indian Run Mike Tysons x 15 OYO Lunges x 15 per leg OYO Mountain Climbers x 25 HW OYO Indian Bear Crawl Shoulder Taps x 15 per arms IC Circle of Monkey Humpers x 15 IC Sky Pokers x 15 IC Mosey to flag MARY: ABCs Superman x 30 sec Scuba Steve x 30 sec Hello Dollies x 21 IC Heels to heaven x 12 IC Plank x 38ish sec ANNOUNCEMENTS: GROW RUCK challenge - Savannah in Oct T-shirts Stickers are in. COT: Prayer Requests: - TP took a nasty fall on the asphalt keeping with the AO’s namesake. Let’s pray it doesn’t end up being too serious. - Had one PAX disappear and may have splashed Merlot but not sure and let’s pray it’s not anything too serious. - Toll House’s parents are traveling to Romania to speak/serve so let’s continue to pray for safe travels and that God does a work through them. Crawlspace prayed out, pax recited the pledge Toll House provided iced coffee for coffeeteria WARMUP: Head to toe: Neck rolls Shoulder rolls Elbow extensions Wrist circles Sun Gods Palm Trees Butt kicks Front kicks Toe touches X-toe touches Danger Zone (Side-straddle hops for the whole song, squats whenever it says "danger zone") THE THANG: 8 1/4 mile moseys, separated by 8 evolutions First mosey to Racoon Revolution 8 T-pose merkins Mosey to roundabout 8 bench dips w/ jumps, 8 bench dips w/o Mosey back to start, water break 8 squat jumps Mosey to back lot, sprint around roundabout 8 burpees Mosey around Veranda building, up and down second story steps, to passenger drop-off 8 4c mountain climbers Mosey back to start for another water break (very humid but at least cooler today) 8 4c monkey humpers Mosey around colonnade to pergola 8 burpees Shake 'n Bake back to start 8 arm-raise merkins MARY: 8 4c box cutters 20 second 6" leg lifts 8 4c lbcs 8 4c shoulder taps Lewis and Clarks ANNOUNCEMENTS: Still discussing Anchorage plans Talked about getting TP to VQ on Thursday COT: Count-a-rama, name-a-rama Named three FNGs: John got Cat Master because the Q thought he said that instead of CAD Master Taylor got Iris because he's (another!) eye M.D. Kemble got Cramer because he works in finances Prayer request made for beginning of school, a potential large contract with a school district for one of the pax, and pax travels Ball-of-man, prayed out, but no pledge because the Q left the shovel flag and blamed it on his M. Rocky Top came through with an unexpected coffeeteria offering, which was appreciated by all. WARMUP: 30 side-straddle hops Toe touches Crossover toe touches Cherry pickers Palm Trees Sun Gods Neck rolls Half-mile warmup mosey down Ankle Breaker Blvd (T-Claps for TP - He did the whole warmup mosey at a brisk pace and never slowed to a walk. Clear gains!) THE THANG: 15 cindy curls 15 cindy overhead presses Walk circle with cindy overhead 15 WWII situps w/ block presses 15 block burpees Walk circle with cindy overhead 15 block dumbbell rows each side 15 block squats with overhead presses Walk circle with cindy hanging down back 15 bench dips on cindys 15 situps while moving block from lefts side to right and back Walk circle with cindy in butler carry 30 calf presses while holding cindy 15 derkins Walk circle with cindy overhead 10 90-degrees jump-and-turns onto curb each side (not fun at all) 15 block dips Walk circle with cindy overhead 15 dumbbell rows each side 15 derkins MARY: Belly stretches 15 lbcs 15 shoulder taps 15 plank jacks Half-mile mosey around complex (ran into the elderly man again - his name is Sherman) ANNOUNCEMENTS: Nothing in particular COT: Count-o-Rama, Name-o-Rama Prayer requests, TP prayed out the BoM Pledged out During coffeeteria a guy named Eric pulled up and asked about what was going on. We tried to EH him - we'll see what comes of it. Good practice articulating F3, though. But we really need some business cards. Also, big thanks to TP for keeping me from experiencing my first-ever solo F3 beatdown. See you Saturday!
DATE: 20JUL2023 AO: Ankle Breaker Q: Crawlspace PAX: Crawlspace, Toll House FNGs: None COUNT: 2 WARMUP: STRETCH Hold each foot x 20 seconds Hold each elbow both sides x 20 seconds each Hold each elbow back x 20 seconds Touch toes x 20 seconds Overlap each feet both ways x 20 seconds each Don Quixotes x 10 Daisy Pickers x 10 Bear Hugs x 10 SSH x 10 Willy Mays Hays x 10 Mosey 1 Lap where we could find lighting! Don’t need anymore hurt ankles. THE THANG: Do each below 50’ there and mosey back with 5 burpees in between: Sprint Backward sprint Karaoke one way Karaoke opposite Side shuffles Wojos Bear crawl Crab walk Leap frogs Walking lunges MARY: Jack Knives x 12 Plank Shoulder Touches x 12 hard way Box Cutters x 10 LBCs x 20 Home runs? x 12 ANNOUNCEMENTS: School starting back soon so prayer request for Toll House. Extremely hot and humid this am… COT - Count-a-Rama (took a while!), Nama-a-Rama. Prayed us out then pledged. We found after we left that F3 Macon had a guy (Brutus) pass away during this morning’s workout. So huge prayer request for his family and F3 Macon’s guys. THE THANG: 12 block burpies, 100 ft overhead block carry 20 squat presses, 100 ft overhead block carry 1 tower of power (14 total merkins), 100 ft front block carry 18 block pushups with block presses, 100 ft eye-level block carry 12 each side block rows, 100ft block carry while doing block curls ever other step 12 block burpees, 100ft overhead block carry 40 calf press while holding block 50ft bear crawl block drag 50 ft murder bunnies MARY: 30 second leg lifts 30 sec each side planks 30 lbcs 1/2 mile run ANNOUNCEMENTS: Still trying to figure out AO name. Gynogym was floated... Decided to start meeting on Thursday mornings at 5:30 as well COT: Count-a-rama Name-a-rama Prayer requests (Toll House adjustment to end of summer break, Rocky Top dealing with very full work schedule) Crawlspace prayed, we pledged out, then enjoyed about 30 minutes of home-brewed coffee and fellowship. Note: Mumblechatter game was strong this morning for just three guys. Also there was already a group of people working out on the property when we arrived. We think it was a hospital group, but it bears further investigation... |
Archives
September 2023
Categories
All
|